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Saturday-Tuesday, May 27th-30th

Holiday Schedule ~ ONLY 1 Class on Monday @ 930 am

Saturday

Warmup: 10 mins of

30 second bar hang

3 HSPU's

6 power snatches

200 meter row

12 ring pushups

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

2 Rounds for time:

1000 meter row

50 Thursters 45/35#

30 Pullups

Rest 10 minutes

20 Snatches for time 165/95#

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

Sunday

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

*Sunday Funday - 7 am everyone is welcome! 

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

Monday

Memorial Day!

Murph

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

Tuesday

Warmup: 8 Rounds

3 floor presses

5 T2B or Wall

7 GHD Situps

100 meter row

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

20 Min AMRAP:

1 Bar Muscle Up

7 Power cleans 135/95#

7 Burpees

14 DU's 

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

Endurance: Meet at ECC @ 6 am

Coach Joe Special

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Friday, May 26th

Warmup: 10 mins of

10 ring push ups

10 OH bar lunges

2 laps around the gym

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

3 Rounds for time

30 Cal Row

30 Box Jumps 24/20"

30 Wall Balls

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

Back Squat: OTMx12 minutes

3 back Squats @ 125% BW

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Thursday, May 25th

Warmup: 4 Rounds of

150 meter row

10 box step ups

10 supermans

10 med ball cleans

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

"Randy"

75 Power Snatches for time 75/55#

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

OTMx30 minutes

Odd Minutes: Row 40 seconds max distance

Even Minutes: Run 40 seconds for max distance

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

Endurance: meet at ECC @ 530 am

Group Bike Ride!

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Wednesday, May 24th

Warmup: 4 Rounds of

8 dumbell lateral raises

8 dumbell side raises

20 dumbell presses

8 dips

20 jumping squats

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

Buy-in: 10 Rope Climbs

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

WOD: For Time

50 KBS 55/35#

25 Bupees

800 meter run

40 KBS

20 Burpees

400meter Run

30 KBS

15 Burpees

200 meter Run

20 KBS

10 Burpees

Dumpster Dash

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Tuesday, May 23rd

Warmup: 4 Rounds of

10 PVC Pass-throughts

20 Banded Pull Aparts

30 Mountain Climbers

40 Jump Ropes

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

Strength: Bench 5!

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

WOD: 21-15-9

Deadlift 225/135#

Knees to Elbows

Box Jumps

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

Endurance: Meet at ECC @ 6 am

4, 5 or 6x 800 meter repeats with 1/2 rest

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Saturday - Monday, May 20th - 22nd

SATURDAY

Warmup: Coaches Choice!

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

7 minute AMRAP

5 Squat Cleans 185/115#

10 Ring Dips

rest 10 minutes

7 minute AMRAP

5 Hang Cleans 155/95#

2 Rope Climbs

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

SUNDAY

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

* 7 am Sunday Funday Crew ~ Everyone Welcome!

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

MONDAY

Warmup: 12 minutes of

300  meter row

10 ball slams

10 slam ball front squats

20 weighted situps

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

Strength: OTMx 10minutes - 3 Front Squat @ BW

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

WOD: 5 Rounds for Time

100 meter farmers carry - athlete picks weight

15 Burpees

400 meter run

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Friday, May 19th

Warmup: 12 minutes of

1 Turkish get-up

8 Frog Hops

2 Floor Presses

7 Calorie Row

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

Strength: Snatch Grip Deadlift 6x3

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

WOD: 5 Rounds for Time

5 Deadlifts 275/155#

10 Burpees

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Thursday, May 18th

Warmup: 12 minutes of

2 minutes squat therapy

20 banded pull aparts

4 Plank to Prayer

10 ring rows

2 forward rolls

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

Buy-in: 3x 10 Banded High Pulls + 10 banded Deadlifts

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

10 Rounds for time:

5 HSPU's

5 Ring Dips

5 Pullups

5 Box Jumps 30/24"

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

Endurance: meet at YMCA Pool @ 6 am

1 mile TT

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Wednesday, May 17th

Warmup: 4 rounds for time

10 meter bear crawl

20 jumping jacks

30 seconds L-sits

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

Strength: Snatch 6x2

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

WOD: "Annie-bele"

6 Snatches 135/95#

50 Double Unders

50 Ab Mat situps

6 Snatches 135/95#

40 Double Unders

40 Ab Mat situps

6 Snatches 135/95#

30 Double Unders

30 Ab Mat Situps

6 Snatches 135/95#

20 Double Unders

20 Ab Mat situps

6 Snatches 135/95#

10 Double Unders

10 Ab Mat situps

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Tuesday, May 16th

Warmup: 12 minutes of

10 plank ups

10 OLY bar good mornings

10 ring rows

10 calorie row

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

Buy-in: 1 min Max rep dead hang pullups

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

Strength: Push Press 6x4 ~ Increasing Loads

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

WOD: 4 Rounds for time

400 meter run

40 Overhead Walking lunges 25/10#

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

Endurance: meet at ECC @ 6 am

4 Rounds for time

800 meter run

10 Burpee Box for Ball Overs

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Saturday - Monday, May 13th-15th

SATURDAY

Warmup: Coaches Choice

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

3 Rounds for time:

10 Power Cleans 185/135#

20 Chest to Bar Pullups

30 Double Unders

Rest 10 minutes

10 Minute AMRAP:

1 Hang Snatch 115/65#

1 Burpee

2 Hang Snatches

2 Burpees

Continue adding one rep per movement until time is called

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

SUNDAY

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

*Sunday Funday - 7 am Everyone Welcome!

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

MONDAY

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

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

Buy-in: 3x10 Bent over dumbbell flies + 10 lateral dumbbell raises

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

WOD: 20 Minute AMRAP

7 Kettlebell Swings 70/55#

7 Burpees

Dumpster Dash

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

Strength: OTMx10 minutes

3 Front Squats

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Friday, May 12th

Warmup: 4 Rounds of

10 meters bear crawl

20 meters monster walk

30 meters farmers carry

40 meter run

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

Strength: Deadlift 6x3

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

WOD: For Time

1 mile run

21 med ball cleans 20/16#

21 pushups

800 meter run

15 medball cleans

15 pushups

400 meter run

9 medball cleans

9 pushups

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Thursday, May 11th

Warmup: 30-20-10 of

Med Ball Cleans

Double Unders

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

Bench 5x5

*with max reps dead-hang pullups after each set

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

4x10 Hanging wipers

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

3x20 GHD Hip Extensions

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

3x10 Strict t2B or T2Wall

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

Endurance: meet at ECC @ 6 am

10x 3 tire flips + 10 tire jumps+10 slam ball tosses + 200 meter run

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Wednesday, May 10th

Warmup: 4 Rounds of

10 box step ups

10 GHD Hip extensions

10 Frog hops

20 banded pull aparts

20 jumping jacks

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

Buy-in: 3x10 ring pushups

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

Strength: Back Squat 4x6 ~ Increasing loads

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

WOD: 3 Rounds for time

40 Calorie Row

21 Power Cleans 155/105#

12 Pullups

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Tuesday, May 9th

Warmup: 12 minutes of

200 meter row

10 Reverse hypers

8 KBS

6 Oly bar bent over rows

4 Chinups

2 Forward rolls

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

Buy-in: 3x10 weighted ring rows (with vest)

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

WOD: For Time

100 Double Unders then,

4 Rounds of

2 Muscle Ups

8 Front Squats 155/105#

10 HSPU's

20 Burpees

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

Strength: Push Press 4x6

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

Endurance: Meet at ECC @ 6 am

24! by 3's of

KBS 55/35#

Pushups

Ab Mat Situps

*Run Around the building after each round

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Saturday - Monday, May 6th-8th

SATURDAY

Warmup: Coaches Choice

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

3 Rounds for time:

30 Calorie Row

20 Power Cleans 95/65#

10 Front Squats 95/65#

Rest 10 mins

4 Rounds for time:

15 Shoulder to Over-head 95/65#

10 Toes to Bar

5 Chest to Bar Pullups

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

SUNDAY

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

*7 am - Sunday Funday Group = Anyone is welcome to join the fitness fun!

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

MONDAY

Warmup: 3 Rounds of

5 pullups 

10 pushups

15 air squats

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

Strength: Stiffed legged Deadlift 3x10

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

WOD: 4 Rounds for time

800 meter run

20 Box Jumps 24/20"

30 Wall Balls 20/14#

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

Sellout: Power Snatch 20x1

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Friday, May 5th

Warmup: 12 mins of

50' Banded Monster Walk

8 Seated dumbell Presses

8 Bent over rows

8 GHD Situps

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

Buy-in: 1 min max rep shoulder to Over-head 75/55#

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

WOD: 2x The following AMRAP's

4 Min AMRAP

5 Deadlift 185/95#

5 Box Jumps 24/20"

rest 2 minutes

3 Min AMRAP

10 Air Squats

20 Double Unders

2 Min Rest ~ then do it again!

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

Strength: 10x 1 min on - 1 min off

Max distance farmers carry

*Athlete Picks weight

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Thursday, May 4th

Warmup: 12 minutes of

2 minutes squat therapy

1 minute snatch balance practice

1 minute jog around room

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

Buy-in: 30 HSPU's for time

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

WOD: "Alley Cat"

Teams of 2 ~ 15 Minute AMRAP

Row 1 calorie + 1 burpee over the rower

Row 2 calories + 2 burpees over the rower

Row 3 calories + 3 burpees over the rower

Continue until time is called

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

Strength: OHS 3x6

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

Endurance: Meet at ECC @ 6 am

2x400 meter run, 2x800 meter run, 2x1mile run ~ rest = 1/2 work

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Wednesday, May 3rd

Warmup: 5 Rounds of

20 jumping jacks

5 pullups

10 reverse hypers

15 Russian twists with medball

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

Buy-in: 40 box jumps for time 30/24"

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

WOD: 15 min AMRAP

10 Power Snatches 75/55#

20 Ab Mat situps

30 Double Unders

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

Strength: Deadlift 3x10

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Tuesday, May 2nd

Warmup: 10 minutes of

6 seated presses

6 wall walks

6 goblet squats

6 pushups

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

Buy-in: 30 push press or jerk wall ball tosses for time

*must toss to against the wall

*cannot squat

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

WOD:

400 meter run then,

21-15-9

Calories on Rower

KBS 70/55#

Wall Balls 20/14#

then,

800 meter run

****************************************

Rugby Conditioning: OTMx20 

100 meter sprint

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

Strength: Back Squat 4x8

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

Endurance: meet at YMCA Pool @ 6 am

Swim: 200 meter warmup

100, 200, 300, 400, 300, 200, 100 ~ 1 minute rest after each set

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