191010

  • Training Plan WOD for Thursday, October 10th, 2019:

    WOD With Class:
    3 Rounds (for quality):
    500m Row
    15 Double KB Deadlift 53/35-lb
    500m Ski, or 1k Bike
    15 Double KB Front Squat 53/35-lb

    Midline:
    “Durante Core Challenge”
    4 Rounds:
    8 V-Up
    8 Tuck-Up
    8 Hollow Rock
    8 Sec. Hollow Hold

  • 191009

  • Training Plan WOD for Wednesday, October 9th, 2019:

    WOD With Class:
    9 Min AMRAP:
    3-6-9-12-15…
    Bar Muscle-Ups
    30-60-90-120-150…
    Dubz

    Bench Press:
    (Week 4)
    5 x 3 @ 80% 1RM, or 5-10 lb. Heavier Than Last Week

    Gymnastics Conditioning:
    5 x 1 Minute Handstand Hold*
    *Chest Facing, aka “body Line drill”

  • 191008

  • Training Plan WOD for Monday, October 7th, 2019:

    WOD With Class:
    3 Rounds (12 Min Cap):
    400m Run
    15 Hang Power Snatch 95/65-lb

    Pause Back Squat:
    (Week 4)
    5 x 3 @ 70% 1RM or, 5-10 lb. Heavier Than Last Week
    *3-sec. pause in the bottom

    Aerobic Capacity:
    1000m Row Moderate
    250m Easy
    1 min rest

    500m Row Moderate/Fast
    250m Easy
    500m Row Moderate/Fast
    250m Easy
    1 min rest

  • 191007

  • Training Plan WOD for Monday, October 7th, 2019:

    WOD With Class:
    3 Rounds Each, alt*:

    4 Min AMRAP:
    Cal Row/Bike/Ski

    4 Min AMRAP:
    8 C2B
    12 Burpee to Plate
    16 Plate Clean & Jerk 45/35-lb

    *Rest 1 Min Between AMRAPS. Record each set of calories & reps completed.

    Snatch Complex:
    E2MOM x 8 Rounds:
    1 Full Snatch + 2 Hang Snatch
    Round 1-2 @ 65% 1RM
    Round 3-4 @ 70% 1RM
    Round 5-6 @ 75% 1RM
    Round 7-8 @ 75% 1RM

  • 191004

  • Training Plan WOD for Friday, October 4th, 2019:

    WOD With Class:
    24 Min AMRAP*:
    3 Squat Snatch**
    12 T2B
    *Start With & Every 3 Minutes: Run 200m

    Gymnastics Conditioning:
    15-12-9-6-3*:
    Strict HSPU
    *12 GHD Sit-Up Between Sets

    Midline Stability:
    4 Rounds:
    20 Hollow Rocks
    10 Side-Plank Reach Through
    20 Arch Rocks
    10 Side-Plank Reach Through

  • 191003

  • Training Plan WOD for Thursday, October 3rd, 2019:

    WOD With Class:
    15 Min EMOM, (For Quality) alt:
    • Handstand Shoulder Touches
    • Double KB Front Rack Walk 53/35-lb
    • Rest

    15 Min AMRAP (For Quality):
    400m Run
    20 DB Bulgarian Split Squat 53/35-lb

    Aerobic Capacity:
    3 x 1000m Row, Rest 3 Min

  • 191002

  • Training Plan WOD for Wednesday, October 2nd, 2019:

    WOD With Class:
    7 Min AMRAP:
    3-6-9-12-15…
    Cal Row/Bike/Ski
    Clean & Jerk 135/95-b

    Bench Press:
    (Week 3)
    5 x 3 @ 80% 1RM, or 5-10 lb. Heavier Than Last Week

    Gymnastics Conditioning:
    50 Ring Dips*
    *Every Break Perform 9/7 Cal Bike

  • 191001

  • Training Plan WOD for Tuesday, October 1st, 2019:

    WOD With Class:
    16 Min EMOM, alt:
    • Dubz
    • Back Squat @ 55% 1RM
    • GHD, or V-Up
    • Rest

    Pause Back Squat:
    (Week 3)
    5 x 3 @ 70% 1RM or, 5-10 lb. Heavier Than Last Week
    *3-sec. pause in the bottom

  • 190930

  • Training Plan WOD for Monday, September 30th, 2019:

    WOD With Class:
    5 x 3 Min AMRAP*:
    10 Burpee Box Jump Over 24/20″
    15 DB S2OH 50/35-lb
    Max Cal Row/Bike/Ski with Remaining Time

    *1 Min Rest Between Rounds

    Gymnastics Conditioning:
    10 Min EMOM:
    Strict Muscle-Up

    Power Snatch EMOM:
    3 x 4 @ 65%
    3 x 3 @ 70%
    3 x 2 @ 75%
    3 x 1 @ 80%

  • 190927

  • Training Plan WOD for Friday, September 27th, 2019:

    WOD With Class:
    1 Mile Run
    30 WallBall
    30 Deadlift 135/95-lb
    30 Hang Power Clean
    30 S2OH
    30 Toes-2-Bar
    30 Clean & Jerk
    1 Mile Run

    Squat Clean Thruster:
    5 x 2, Build Each Set (Starting around 55% Max Clean).

    Conditioning:
    7 Min AMRAP*:
    1 Pegboard Ascent
    7 Squat Snatch 95/65-lb