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Saturday - Monday, February 25th-27th

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++++++

Workout 17.1

For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

=========================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7am Sunday Funday Crew ~ Everyone Welcome even nonmembers

==================================================================

Monday

Warmup: 3 Rounds

10 wall balls

3 wall walks

10 kbs

+++++++++++++++++

Buy-in: 90 seconds max rep wall balls ~ Athlete Picks Weight

+++++++++++++++++

Strength: Push Press 6-4-2-2-2-1 ~ increasing load

+++++++++++++++++

WOD: 10 Rounds for Time

5 Deadlifts 225/135#

5 Burpee Toes to Bar (athlete stands under the pull-up bar, then performs a burpee with the jump right into the the toes to bar)

*Scaled options would be burpee to knees to elbows or burpee to knee ups

*Once the athlete completes the 10 rounds ~ the athlete must row for calories until time is called @ 20 minutes

*Score = Number of Calories

++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Sellout: For Time

10-8-6-4-2 of Thrusters 115/75#

with 2 Rope Climbs after each set

 

 

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Friday, February 24th

Warmup: 5 Rounds of

8 Arnold presses

8 Kettlebell High Pulls

8 Knees to elbows

8 Chin ups

++++++++++++++++++++

Strength: Snatch 5x2, 3x3, 3x2, 3x1

++++++++++++++++++++

WOD: "Randy" 

75 Power Snatches for time 75/55#

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Thursday, February 23rd

Warmup: 3 rounds

30 seconds of wall balls

30 seconds rest

30 seconds wall ball deadlift

30 seconds rest

30 seconds wall ball push press

30 seconds rest 

+++++++++++++++++++++++++++

Strength: 15 minutes to establish a heavy squat clean

++++++++++++++++++++++++++

WOD: 5 Rounds for time

10 Wall balls 30/20#

20 Burpees 

30 Double Unders

---------------------------------------------------------------------

Endurance: meet at ECC @ 6 am

Run: 6, 8 or 10x Around the building - Rest=Work

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Wednesday, February 22nd

Warmup: 10 minutes of

2 minutes squat therapy

15 meter bear crawl

15 weighted situps

15 supermans

15 jumping jacks

++++++++++++++++++++

"Chelsea" 

On the Minute for 30 minutes of:

5 pullups

10 pushups

15 air squats

+++++++++++++++++++++

Sellout: 4x500 meter row - work = rest

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Tuesday, February 21

Warmup: 12 minutes of

30 jump ropes

20 mountain climbers

10 seated dumbell presses

6 bent over dumbell flies

+++++++++++++++++++++++

Buy-in: Ring Dips 4x8

+++++++++++++++++++++++

Strength: Bench 7! back up to 3 ~ Increase loads Cannot remove weight!

+++++++++++++++++++++++

WOD: 5 Rounds for time

Run around the building

10 Deadlifts 225/115#

12 T2B

+++++++++++++++++++++++

Sellout: 6 min AMRAP

1 MU + 1 HSPU

2 MU = 2 HSPU.... Until time is called

--------------------------------------------------------------------------------

Endurance: Meet at ECC @ 6 am

10 Rounds for time:

300 meter row

12 box jumps and overs

2 weighted suicides 

24 DU's

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Saturday - Monday, February 18th-20th

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++++

WOD: "The Seven"

7 Rounds for Time

7 HSPU's

7 Thrusters 135/95#

7 Knees to Elbows

7 Deadlifts 245/155#

7 Burpees

7 Kettlebell Swings 70/55#

7 Pullups

=======================================

Sunday

Amnesty - Pick a workout you may have missed during the week or pick a skill

*7 am - Sunday Funday come join our conditioning fun ~ Everyone Welcome even non-members

=========================================

Monday

Warmup: 3 Rounds of

300 meter row

10 ball slams

10 slam ball front squats

20 weighted situps

++++++++++++++++++++++++

Buy-in: 4x12 ring pushups

++++++++++++++++++++++++

Strength:

Back Squat 5x3

Front Squat 5x3

++++++++++++++++++++++++

WOD: 10! of

Box Jumps 30/24"

Double Front Rack Kettlebell lunge steps 55/35#

+++++++++++++++++++++++++

Sellout: 10!

Cal Row

Burpee over Rower

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Friday, February 17th

Warmup: 5 Rounds of

8 dumbell bench presses

8 bent over flies

8 arnold presses 

8 single dumbell tricep extensions

+++++++++++++++++++++++++++++

Buy-in: 4 min Max rep Rope Climbs

+++++++++++++++++++++++++++++

Strength: OHS 4x3 ~ medium loads

Snatch Grip Deadlift 5x3 - heavy loads

++++++++++++++++++++++++++++++

WOD: 10! of

KBS 70/55#

Toes to Bar

Calorie Row

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Thursday, February 16th

Warmup: 3 Rounds of

10 shoulder pass throughs

10 banded pull aparts

10 dumbell stiff legged Deadlifts

10 standing dumbell push presses

++++++++++++++++++++++++++++

Buy-in: 30 Burpees for time

++++++++++++++++++++++++++++

Strength: Snatch 8x3 ~ Heavy

++++++++++++++++++++++++++++

WOD: 5 Rounds for Time

30 Wall Balls 20/14#

20 Situps with wallball

1 Run Around the building

+++++++++++++++++++++++++++++

Sellout: 4 min Max Rep Muscle Ups

-------------------------------------------

Endurance: Meet at YMCA Pool @ 6 am

Warmup: 300 meters then,

500M - 400M - 300M - 200M - 100M (Rest = Work)

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Wednesday, February 15th

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 bench presses

4 ghd situps

++++++++++++++++++++

Buy-in: 30 HSPU's ~ not for time (scale reps as needed)

++++++++++++++++++++

Strength: Shoulder Press 8x3 ~ Heavy

++++++++++++++++++++

WOD: For Time

30 Burpees

30 Power Cleans 135/95#

30 Burpees

*Top of each minute - perform 10 Double Unders

+++++++++++++++++++++

Sellout: 3x max rep touch and go Snatches 135/95#

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Tuesday, February 14 ~ Happy Valentines Day

Warmup: 3 Rounds of

10 ball slams

15 reverse hypers

20 mountain climbers

25 jumping jacks

30 banded monster walk steps

++++++++++++++++++++++++++

Buy-in: 30 Chest to Bar Pullups 

++++++++++++++++++++++++++

Strength: Back Squat 5x5 ~ Moderate to Heavy weight

++++++++++++++++++++++++++

WOD: 5 Rounds for time

20 Box Jumps

20 Kettlebell Suitcase Deadlift 70/55# (in each hand)

-------------------------------------------------------------------

Endurance: meet at ECC @ 6 am

3 Rounds for time:

20 Wall balls 20/14#

10 Cal row

20 Box Jumps

10 Cal row

20 KBS

10 Cal row

20 Situps

10 Cal row

20 Burpees

10 Cal row

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Saturday - Monday, February 11-13th

Saturday

Wamup: Coaches Choice!

+++++++++++++++++++++

WOD: For Time

1000 meter row

30 Snatches 95/65#

2000 meter row

30 Power Cleans 95/65#

Rest 10 minutes

30 Burpee Muscle-ups for time

==================================================================

Sunday

Amnesty - Pick a workout you may have missed during the week or work on a skill

*7am Sunday Funday ~ Everyone is welcome even nonmembers!

=============================================================================

Monday

Warmup: 5 Rounds of

5 Ring rows

10 dumbell bench or floor presses

15 air Squats

++++++++++++++++++++++++++++

Buy-in: 30 Hand release pushups ~ not for time

++++++++++++++++++++++++++++

Strength: 15 minutes to establish a heavy thruster

++++++++++++++++++++++++++++

WOD: "Jackie" 

1000 meter row

50 Thruster 45/33#

30 Pullups

+++++++++++++++++++++++++++

Sellout: Muscle up practice

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Friday, February 10th

Warmup: 3 Rounds of

300 meter row

10 rope slams

12 slam ball squats

14 box step ups

+++++++++++++++++++

Strength: Deadlift 5x5

+++++++++++++++++++

WOD: For Time

15! of

Wall Balls 20/14#

Pullups

Pushups

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Thursday, February 9th

All AM Classes are cancelled for Thursday, Feb 9th. Check back with the status of the PM Classes

 

Warmup: 10 minutes of

15 meter bear crawl

15 pushups

15 supermans

15 jumping jacks

+++++++++++++++++++++

Buy-in: 90 seconds max rep wall balls 20/14#

+++++++++++++++++++++

Strength: Power Jerks - 4x6

+++++++++++++++++++++

WOD: Teams of 2 Athletes ~ only 1 in motion at a time

2 Rounds for total Reps ~ 3 Minutes at each station

Thrusters 95/65#

Dumpster Dash

Box Jump up and over 20"

---------------------------------------

Endurance: Meet at ECC @ 6 am 

5K Time Trial!

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Wednesday, February 8th

Warmup: 1 min row

1 minute squat therapy 

1 min row

1 minute L-sit hold

1 min row

1 minute jump rope

1 min row

++++++++++++++++++++

Buy-in: 90 second max rep T2B

++++++++++++++++++++

Strength: OHS 5x12 ~ with 20 ab mat situps after each set

*To scale up use a medball for your situps!

+++++++++++++++++++++

WOD: For Time

100 burpees

*Top of each minute do 4 weighted OH lunges 45/25#

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Tuesday, February 7th

Warmup: 12 minutes of

10 banded pull aparts

20 banded monster walks

20 banded monster side steps - alternating sides

10 reverse hypers

++++++++++++++++++++++++++++++++++++++++++++

Strength: Power Clean

*15 minutes to find a heavy single

+++++++++++++++++++++++++++++++

WOD: 3x 3 Minute AMRAP ~ 1 Minute Rest between each Round

3 Power Cleans 135/95#

6 Pushups

9 Air Squats

++++++++++++++++++++++++++++++++++

Rugby Conditioning/ Sellout: 5 Rounds for time

20 cal Row

30 Double Unders

------------------------------------------------------

Endurance: meet at ECC @ 6 am

Run around the building

40 KBS 70/55#

2x Run around the building

30 KBS

3x Run around the building

20 KBS

4x Run around the building

10 KBS

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Saturday - Monday, Feb 4th - 6th

Saturday

Warmup: Coaches Choice

++++++++++++++++++++++

For Time:

30 Squat Cleans 135/95#

rest 5 minutes

4 Rounds for Time

400 meter run

15 Hang Power Sntaches 95/65#

rest 5 minutes

3 Rounds for Time

80 Double Unders

40 Air Squats

20 Deadlifts 185/135#

++++++++++++++++++++++++++++

Rugby Sellout: OTMX20 minutes

100 meter sprint

====================================================

Sunday

Amnesty - Pick a workout you may have missed or work on a skill or make your own workout

*7 am Sunday Funday - Everyone is welcome ~ Even non-members

======================================================

Monday

Warmup: 3 Rounds

10 wall balls

3 wall walks

10 kbs

+++++++++++++++++

Buy-in: 4xMax Rep Dips

+++++++++++++++++

Strength: Back Squat 10-8-6-4-2 ~ increasing load

+++++++++++++++++

WOD: OTMx20 minutes of

Odd minutes: 10 box jumps 24/20"

Even minutes: 5 Burpee Toes to Bar (athlete stands under the pull-up bar, then performs a burpee with the jump right into the the toes to bar)

*Scaled options would be burpee to knees to elbows or burpee to knee ups

+++++++++++++++++++

Sellout:  "Grace"

30 Clean & Jerks for time 135/95#

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Friday, Feburary 3rd

Warmup: 3 Rounds of

10 weighted supermans

2 forward rolls

10 banded pull aparts

50 meter high knees

50 meter back petal

+++++++++++++++++++++

Strength: Bench 5x5 with 8 Dips after each set

+++++++++++++++++++++

WOD: For Time

1000 meter row then,

5 Rounds of:

2 Rope climbs

20 KBS 55/35#

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Thursday, Feburary 2nd

Warmup: 8! of

slam balls

medball cleans

weighted ab mat situps

calorie row

+++++++++++++++++++++++++++++++

Buy-in: 30 Thrusters for time 95/65#

+++++++++++++++++++++++++++++++

Strength: Front Squat 8x3

*with 8 Bulgarian Split Squats after each set (4 on each leg)

+++++++++++++++++++++++++++++++

WOD: 3x3 Min AMRAP with 3 minute rest between each AMRAP

3 Thrusters 135/95#

6 Front Rack Lunges 135/95#

9 Box Jumps 24/20"

++++++++++++++++++++++++++++++++

Sellout: "Annie"

50-40-30-20-10 of

Double Unders 

Ab mat Situps

----------------------------------------------------------------------

Endurance: meet at YMCA Pool @ 6 am for Pool Workout

Warmup - on your own!

4x200, 3x100, 2x400, 1x500 ~ rest as needed

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Wednesday, Feburary 1st

Warmup: 4 Rounds of

50 DU's or Singles

20 OH walking lunges with OLY bar

++++++++++++++++++++++++++++++

Buy-in: 1xMax Rep shoulder to OH 95/65#

++++++++++++++++++++++++++++++

Strength: Sumo Deadlift 5! ~ Increasing Loads

++++++++++++++++++++++++++++++

WOD: 12 Min AMRAP

5 Thrusters 135/95

10 Burpees

++++++++++++++++++++++++++++++

Sellout:  3 Rounds for time

12 Power Snatches 115/75#

800 meter run

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Tuesday, January 31st

Warmup: 4 Rounds of

8 Strait Legged Deadlifts

8 Alternating Arm KB clean + press

8 Weighted box step-up

1 dumpster dash

+++++++++++++++++++++++++++++

Buy-in: 90 seconds max rep pullups

+++++++++++++++++++++++++++++

Strength: Split Jerks - 4x3, 4x1

+++++++++++++++++++++++++++++

WOD: OTMx20 minutes

ODD minutes - 3-5 HSPU's

Even minutes - 6 box over burpees

----------------------------------------------

Endurance: meet at ECC @ 6 am

10x10 KBS 55/35# + 200 meter sprint (rest = work)

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