190923

  • Training Plan WOD for Monday, September 23rd, 2019:

    WOD With Class:
    3 Rounds:
    400m Run
    12 Power Clean & Jerk 155/105-lb, or 60% 1RM
    21 Wallball 20/14

    Clean Complex:
    E2MOM x 6 Rounds*:
    1 x Clean +
    1 x Hang Clean +
    1 x High Hang Clean

    *Starting @ 60% of 1RM & Build Each Round.

    Conditioning:
    3 Rounds*:
    10 OHS 155/105-lb
    20/15 Cal Assault Bike
    3/2 Legless Rope Climbs
    *Rest 5:00 min between Rounds

  • 190920

  • Training Plan WOD for Friday, September 20th, 2019:

    WOD With Class:
    10 Min AMRAP:
    24 Goblet Squat, or Pistols
    10 Toes-2-Bar

    Clean Complex:
    6 Rounds*:
    1 Power Clean
    2 Hang Squat Clean
    3 Front Squat

    *Start at 55% 1RM Clean, Build Each Round

    Aerobic Capacity:
    4 x 800m Row* @ 2k Pace
    *2 Min rest Between Sets.

  • 190919

  • Training Plan WOD for Thursday, September 19th, 2019:

    WOD With Class:
    32 Min EMOM, Alt:
    • Cal Row/Bike/Ski
    • Ring Dips
    • Run 200m
    • GHD, or V-Up

  • 190918

  • Training Plan WOD for Wednesday, September 18th, 2019:

    WOD With Class:
    For Time:
    800m Run
    30 Clean & jerk (135/95)
    30 C2B

    Gymnastics Conditioning:
    10 Min EMOM:
    Strict Pull-Up*
    *Pick a number you can maintain for all 10 rounds.

    Accessories:
    5 Rounds:
    5 DB Curl & press
    10 Bulgarian split squat
    10 DB Bent over row
    20 Hollow rocks

  • 190917

  • Training Plan WOD for Tuesday, September 17th, 2019:

    WOD With Class:
    21-15-9:
    Deadlift
    HSPU

    Deadlift:
    Build to 3RM Deadlift

    Bench Press:
    (Week 1)
    5 x 3 @ 80% 1RM

    Aerobic Capacity:
    3 x 3 Min Bike
    *Rest 3 Min Between Rounds
    4 x 2 Min Bike
    *Rest 2 Min Between Rounds
    5 x 1 Min Bike
    *Rest 1 Min Between Rounds

  • 190916

  • Training Plan WOD for Monday, September 16th, 2019:

    WOD With Class:
    3 Rounds:
    100 Dubz
    3 Rope Climb*
    10 Thruster 155/105-lb

    Pause Back Squat:
    (Week 1)
    5 x 3 @ 70% 1RM
    *3-second pause in the bottom

    Conditioning:
    5 Rounds*:
    12/9 Cal Bike
    4 Burpee Box Jump Over 24/20

    *Rest 1 Min Between Rounds

    Snatch:
    4 x 2 @ 80%

  • 190913

  • Training Plan WOD for Friday, September 13th, 2019:

    WOD With Class:
    “19.1”
    15 Min AMRAP:
    19 Wallball
    19 Cal Row/Bike/Ski

    3 Position Snatch*
    5 Rounds
    *first rep – from the floor
    *second rep – 1-2″ below the knee
    *third rep – 1-2″ above the knee

    Front Squat:
    #1: 8 reps @ 70%
    #2: 6 reps @ 72%
    #3: 4 reps @ 75%
    #4: 4 reps @ 75%
    #5: 4 reps @ 77%

    Conditioning:
    Every 5:00 minutes, 3 sets, complete the follow for quality:
    – 100m Sled Push – moderate load
    – 30 Kettlebell Russian Swings 70/53-lb

  • 190910

  • Training Plan WOD for Tuesday, September 10th, 2019:

    WOD With Class:
    24 Min EMOM, alt:
    • Cal Bike, Row, or Ski
    • Box Jump 30/24″
    • 3 Weighted Dips
    • Rest

    Strict Press:
    5 x 5 @ 75% 1RM

    Power Clean:
    EMOM Power Clean:

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

    *1 Min Rest Between Sets.

  • 190909

  • Training Plan WOD for Monday, September 9th, 2019:

    WOD With Class:
    21-15-9*:
    Burpee to 45# Plate
    *5 Sandbag Cleans After Each Set

    3 Rounds:
    10 DB Thruster 50/35-lb
    15 Chest-2-Bar

    21-15-9*:
    Toes-2-Bar
    *50 ft. Handstand Walk After Each Set**

    *Rest 5 Min Between Workouts

    Squat Clean & Jerk:
    E2MOM Squat Clean & Jerk
    2-2-2-1-1-1:
    Begin at 65% 1RM, add 2-3% Each set.”

  • 190905

  • Training Plan WOD for Thursday, September 5th, 2019:

    WOD With Class:
    32 Min EMOM, alt:
    • Burpees
    • 200m Run
    • 3 Power Clean, Build Each Round
    • Rest

    Accessories:
    3 x 10 Hip Thrusts @ Working Weight