Category Archive

**No Class Tonight 5:30-7:30pm.

Pre-Wod:
Dynamic Group Warm-Up

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3 Rounds:
20 Dubz
Max Set Strict Pull-Up
15 WallBall
10 Side-Plank Reach Through (each side)

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1 Min: Frog
1 Min: Frog Rocks
1 Min: Single Leg Frog Rock, Left
1 Min: Single Leg Frog Rock, Right

Workout of the Day for Friday, October 13th, 2017:
“15.5”
27-21-15-9:
Calorie Row
Thruster 95/65-lb

Sweat Sessions Workout for Friday, October 13th, 2017:
For Time (22 Min Cap):
20 Box Jump Over
20 DB Push Press
20 Goblet Squat
20 DB Bent Over Row
20 Burpee
18 Box Jump Over
18 DB Push Press
18 Goblet Squat
18 DB Bent Over Row
18 Burpee
16…

**No Class This Friday Evening 5:30pm-7:30pm.

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up

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6 min AMRAP:
6 Thruster 45/35-lb
6 Chest-2-Bar
6 Burpee

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Lacrosse Ball Scaps (2 min/side)

Workout of the Day for Thursday, October 12th, 2017:
Split Jerk EMOM:
3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

“After Party”
7 Rounds:
7 Weighted GHD Sit-Up
7 Strict False Grip Ring Pull-Up
7 Deficit HSPU

Pre-Wod:
Dynamic Group Warm-Up

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Banded Hip Distraction (2 min/side)

Skill: Deadlift

Workout of the Day for Wednesday, October 11th, 2017:
10 min: Build to a Heavy Deadlift

For Time:
400M Run
21 Deadlift 225/155-lb, or 55% 1RM
400M Run
15 Deadlift
400M Run
9 Deadlift
400M Farmer’s Carry 53/35-lb

“After Party”
7 Rounds:
5 Shovel Deadlift (each side)
7 Fat-Grip Pull-Up
5 G.H.R.

Sweat Sessions Workout for Wednesday, October 11th, 2017:
3 Rounds*:
1/2 Tabata at each station:
• Calorie Bike, or Row
• Push-Up
• Double KB Sumo Deadlift
• “See The Light” Sit-Up

*2 minutes rest in-between Rounds

**No Class This Friday Evening 5:30-7:30pm.

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Stretches

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3 Rounds (10 min cap):
9 Calorie Row, or Bike
12 Knees-2-Elbow
1 Min Shoulder Taps, or 2 Wall Walks

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3 Minutes: Thoracic Mob

Skill: Push Jerk

Workout of the Day for Tuesday, October 10th, 2017:

12-9-6-3:
Bar Muscle-Up
S2OH

*Pick Your Poison:
• If you want to get stronger: choose 65% for your S2OH
• If you want to focus more on your gymnastics: choose 50% for your S2OH

**Progressions:
• Jumping Bar Muscle-Up
• 2-For-1: C2B + Dips

**No Class This Friday Evening 5:30-7:30pm.

Pre-Wod:
Dynamic Group Warm-Up
Group Hip Opener

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2 Rounds:
200M Run
10 OHS 45/35-lb
15 Side-Plank Reach Through (each)
5 Good Morning

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15 PVC Passthrough
Lacrosse Ball Pec Smash
15 PVC Passthrough

Workout of the Day for Monday, October 9th, 2017:

12 Min:
Build to a Heavy OHS

For Time:
800M Run
60 Push-Up
40 Cal Row, or Bike
20 OHS 50% 1RM
10 Sandbag Clean 150/100

“After Party”
21-15-9:
Cal Bike
GHD Sit-Up
Burpee to Target (6″ Above Reach)

Sweat Sessions Workout for Monday, October 9th, 2017:
7 min AMRAP:
5-10-15-20-25…
Dumbbell Thruster
Calorie Row

7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up

7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up

Sunday Fun-Day! 9:00am Yoga & 10:30am Sweat Sessions.

Sweat Sessions Workout for Sunday, October 8th, 2017:
10 min AMRAP:
30 Dubz
10 Dumbbell snatch

10 min AMRAP:
15 KB Deadlift
12 Push-Up
9 Box Jump

Workout of the Day for 8am, Saturday, October 7th, 2017:
Hang Snatch EMOM:

3 x 4 @ 75%
3 x 3 @ 80%
3 x 2 @ 85%
3 x 1 @ 90%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, October 7th, 2017:
4 Rounds, in Teams of 2 (20 min cap)*:
400M Run
60 KB Swing 53/35-lb
40 Box Jump
60 Abmat Sit-Up

*Run together, break up the remaining work as needed.

—Then, in Teams of 4-5:
400M Sled Pull (Heavy)

Pre-Wod:
Dynamic Group Warm-Up
1 min: Frog
1 min: Frog Rocks
1 min: Single Leg Frog Left
1 min: Single Leg Frog Right

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3 Rounds:
5 Front Squat
7 Ring Row
9 Cal Bike, or Row

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1 Round: Side-Butt

Skill: Partner Squat Therapy

Workout of the Day for Friday, October 6th, 2017:
10 min: Build to a Heavy Front Squat

14 min AMRAP:
3 Front Squat @ 65% 1RM
3 Muscle-Up

Sweat Sessions Workout for Friday, October 6th, 2017:
400M Row
40 DB Push Press
40 Burpee
400M Farmer Carry
—
200M Row
20 DB Push Press
20 Burpee
200M Farmer Carry
—
100M Row
10 DB Push Press
10 Burpee
100M Farmer Carry

Pre-Wod:
Dynamic Group Warm-Up
Group Wrist Warm-Up

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5 min AMRAP:
4 Thruster 45/35-lb
3 Strict Chest-2-Bar

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Banded Overhead Distraction

Workout of the Day for Thursday, October 5th, 2017:
Split Jerk EMOM:
3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

Pre-Wod:
Dynamic Group Warm-Up
Lacrosse Ball Feet Smash

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Skill: Row & Dubz Technique

Workout of the Day for Wednesday, October 4th, 2017:
For Time:
1000M Row
250 Dubz
75 Burpees
800M Run

“After Party”
Tabata Assault Bike

Sweat Sessions Workout of the Day for Wednesday, October 4th, 2017:
For time (15 min cap):
100 WallBalls*
Every Time you Rest, Run 200m

For time (15 min cap):
30-25-20-15-10-5
Dubz
Russian KB Swing