Category Archive

Sweat Sessions Workout for Sunday, March 3rd, 2019:

30-20-10 (25 min cap):
Cal Row/Bike/Ski
Box Jumps
Russian KB Swing
Plate Ground-2-Overhead
Burpee to Plate
DB Box Step-Up
“See The Light” Sit-Up

Workout of the Day for 8am, Saturday, March 2nd, 2019:
Tall Snatch + High Hang Snatch + Overhead Squat:
5 x 1, build each set.

Power Snatch EMOM:
(Week 2)

3 x 4 @ 70%
3 x 3 @ 75%
3 x 2 @ 80%
3 x 1 @ 85%

*1 minute rest in-between sets

Workout of the Day for 9am, Saturday, March 2nd, 2019:
25 Min AMRAP, In Teams of 2:
400M Row/Ski, or 800m Bike
30 Bar Facing Burpee
20 Deadlift 155/105-lb, or 40% 1RM Deadlift
10 Push Jerk 155/105-lb

19.2

Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
13 squat cleans, 185 lb.
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 lb.
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 lb.
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 lb.

Stop at 20 minutes.

**Open Announcement Party tonight at 5:00PM!

A few brave souls will be hitting the workout immediately afterwards. Sight unseen. Guns a-blazing. Let’s Go!!!

Workout of the Day for Thursday, February 28th, 2019:
Thursdays during the open are open gym!

Come get SWOLE & FLEXY before the open workout tomorrow!

Come in today to ROM-WOD with the class, or the Coach can help craft a workout for you.

What do you need to work on?
• Dubz
• Toes-2-Bar
• Handstand Push-Ups
• Technical Lifts
• Chest-2-Bar
• Muscle-Ups

5:00-5:30PM we have the Open Announcement Party to watch the unveiling of the next open workout, and to cheer on the brave souls who will crush the open workout immediately after the announcement!!!

Dynamic Group Warm-Up
Banded Hip Distraction
15 PVC Passthrough

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3 Rounds:
5 Cal Bike
5 SDHP 45/35-lb
5 Dips
5 Knee-2-Elbow

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Skill: T2B Progressions & Review Movement Standards

Workout of the Day for Wednesday, February 27th, 2019:
Tabata (8 rounds of 20 on/10 off)*:
Cal Bike/Ski/Row
SDHP 95/65-lb
Dips
Toes-2-Bar

*Stay at Each station for all 8 rounds before moving on.

“After Party”
5 Rounds:
50 ft. DB Front Rack Walking Lunge 50/35-lb
50 ft. Handstand Walk

Sweat Sessions Workout for Wednesday, February 27th, 2019:
Mobility:
Frog Stretch Sequence
Pigeon Stretch

Skill: DB Hang Clean & Jerk

4 Rounds, 1 min per station:
• DB Hang Clean & Jerk
• KB Box Step-Up
• Push-Up
• Weighted Ab-mat Sit-Up
• Rest

Workout of the Day for Tuesday, February 26th, 2019:

Push Press:
(Week 3)
4-4-4-4 @ 80% 1RM or, 5-10 lb. heavier than last week

12 Min AMRAP:
6 Chest-2-Bar
3 Sandbag Clean, or Power Clean (Heavy)
18 Box Jumps 24/20″

Dynamic Group Warm-Up
Quad Smash SMR
Front Rack Mobility

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2 Rounds:
5 Thruster 45/35-lb
5 SDHP
5 Push Jerk
5 OHS
5 Burpee

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1 Round: Side-Butt

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Skill: Review Open Standards for Each Movement

Workout of the Day for Monday, February 25th, 2019:
Front Squat:
(Week 1)
5 x 5 @ 90% of 5RM

The Air Force WOD*:
20 Thrusters, 95/65 lbs
20 Sumo Deadlift High-pulls, 95/65 lbs
20 Push Jerks, 95/65 lbs
20 Overhead Squats, 95/65 lbs
20 Front Squats, 95/65 lbs

*EMOM (starting at 0:00) complete 4 Burpees

Athletes must do 4 burpees at the beginning of every min before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once he/she has completed all 20 reps. If the min clock beeps during a repetition the athlete will complete their rep and then start their 4 burpees.

Sweat Sessions Workout for Monday, February 25th, 2019:
Mobility:
With a Band, 1 Min each Position:
Hamstring
Adductors
Hips

3, 6, 9 min AMRAP*:
20/16 Cal Row, or bike
20 WallBall
30 Box Jump
20 KB Swing
20 Burpee
20 Strict Pull-Up, or Ring Row
20 DB Push Press

*3 minutes Rest in-between rounds. Begin Where you Left Off.

Sweat Sessions Workout for Sunday, February 24th, 2019:
8 Min EMOM, alt:
Dumbbell Hang Clean & Jerk
Toes-2-Bar

8 Min EMOM, alt:
KB Swing
Burpee

8 Min EMOM, alt:
Rope Climb, or Pull-Up, or Ring Row
Box Jump

*4 min rest between rounds.

Workout of the Day for 8am, Saturday, February 23rd, 2019:
Snatch Complex:
5 x 1 Tall Snatch + High Hang Snatch + Overhead Squat*
*build each set

Power Snatch EMOM:
(Week 1)

3 x 4 @ 65%
3 x 3 @ 70%
3 x 2 @ 75%
3 x 1 @ 80%

*1 minute rest in-between sets

Workout of the Day for 8am, Saturday, February 23rd, 2019:
3 Rounds, with a partner, 28 min cap:
800m Run
40 Clean & Jerk 135/95-lb
40 Toes-2-Bar

Workout 19.1

Complete as many rounds as possible in 15 minutes of:
19 wall-ball shots
19-cal. row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

Scaled: (Ages 16-54)
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target

Teenagers 14-15:
Boys throw 14-lb. ball to 9-ft. target
Girls throw 10-lb. ball to 9-ft. target

Scaled Teenagers 14-15:
Boys throw 14-lb. ball to 8-ft. target
Girls throw 10-lb. ball to 8-ft. target

Masters 55+:
Men throw 20-lb. ball to 9-ft. target
Women throw 10-lb. ball to 9-ft. target

Scaled Masters 55+:
Men throw 14-lb. ball to 8-ft. target
Women throw 10-lb. ball to 8-ft. target