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Thursday, April 18th

Warm-up: 15 Minutes Athlete’s Choice

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

WOD: Teams of 2 Athletes

“Alley Cat”

22 MInute AMRAP

1 Calorie Row + 1 Burpee over the Rower

2 Calorie Row + 2 Burpees over the rower

3 Calorie Row + 3 Burpees over the rower

continue adding 1 rep per round until time is called

——————————————————————————

Endurance: Meet at ECC @ 6 am

24-21-18-15-12-9-6-3 of

KBS 55/35#

Pushups

Ab Mat situps

*With 400 meter run after each round

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Wednesday, April 17th

Warmup: 10 minutes of

20 meter bear crawl

30 meter lung steps

40 single under jump ropes

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

Buy-in: 60 Box Jumps for time 30/24” ~ 4 Minute CAP

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

WOD: 20 Minute AMRAP

10 Power Sntaches 75/55#

20 Ab Mat Situps

30 DU’s

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

Deadlift: 4x8

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Tuesday, April 16th

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 Ring Rows

10 Wallballs

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

WOD: 21-15-9 of

KBS 70/55#

Wall Balls 20/14#

*with 400 meter run after each round

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

Strength: Back Squat 4x8

—————————————

Endurance: Meet at ECC @ 6 am

5 Rounds for Time

500 Meter Row

20 Burpees

30 DU’s

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Saturday - Monday, April 13-15th

SATURDAY

Warmup: Coaches Choice

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

WOD: For Time

21 Thrusters 95/65#

3 Rope Climbs

15 Thrusters

2 Rope Climbs

9 Thrusters

1 Rope Climb

Rest 5 minutes

10 Minute AMRAP

50 Du’s

10 Back Squats 135/95#

SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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

MONDAY

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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

Buy-in: 50 Wallballs for time

*Top of each minute do 10 Pushups ~ 6 Minute CAP!

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

Strength: OTMX10

2 Heavy Power Cleans

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

WOD: 10! of

Power Clean 155/95#

3x DU’s

with 1 Dumpster Dash after each set

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Friday, April 12th

Warmup: 15 minutes Athletes Choice

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

Strength: OTM x 12 minutes

2 Heavy Thrusters

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

WOD: 4 Rounds for Time

Run around the Building

15 Kettlebell Snatches 55/35’s

30 Ab Mat Situps

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Thursday, April 11th

Warmup: 3 Rounds

12 Reverse Hypers

50 meter bear crawl

Run around the building

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

Strength: Snatch Balance 4x1

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

WOD: Option #1

Teams of 3 Athletes ~ 30 MInute CAP!

100 Pullups

100 OHS 75/55#

80 Box Jump Overs 24/20”

80 Thrusters 95/65#

60 Toes to Bar

60 Front Squats 115/80#

40 Burpee Box Jump Overs 24/20”

40 Clusters 135/95# (Cluster = Squat Clean + Thruster)

WOD Option #2

2 Rounds of

10 Pullups

10 OHS 75/55#

rest 1 minute

3 Rounds of

8 Box Jump overs 24/20”

8 Thrusters 95/65#

rest 1 minute

4 Rounds of

6 Toes to bar

6 Front Squat 115/80#

rest 1 minute

5 Rounds of

4 Burpee Box Overs 24/20”

4 Clusters 135/95#

—————————————————————

Endurance: Meet at ECC @ 6 am

20,30 or 40 minutes out and back ~ negative split

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Wednesday, April 10th

IMG_1912.JPG

Warm up: 4 rounds of

7 box jumps

7 goblet squats

7 KB push press

200m row

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

Strength: 30 Squat Cleans ~ not for Time

Work on technique !

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

WOD: 40-20-10-5 of

Pushups

Box Jumps

*Dumpster Dash Farmer Carry with KB after each round

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Tuesday, April 9th

IMG_5274.jpg

Warm up: 10 minutes of

20 single unders

10 KB swings

10 ring rows

Dumpster dash

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

Buy-In: 50 Burpees for Time ~ 6 min CAP!

*10 DU’s at the top of each minute

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

Strength: OTMx8 minutes

3 Back Squats @ BW

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

WOD: 3x3 minute AMRAP

5 KBS 70/55#

5 Pullups

2 minutes rest

—————————————————-

Endurance: Meet at ECC @ 6 am

10x 200 meter row + 200 meter run ~ Self Regulated Rest

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Saturday - Monday, April 6th - 8th

IMG_1956.JPG

SATURDAY

Warmup: Coaches Choice

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

Super Saturday WOD:

“Jack”

20 Minute AMRAP
10 Push Press 115/75#

10 KBS 55/35#

10 Box Jumps 24/20”

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

SUNDAY 

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

**7 am Sunday Funday - anyone is welcome ~ even non members

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

MONDAY

Warmup: 3 Rounds of

200 meter row

15 OHS with OLY bar

10 Ring Pushups

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

Strength: Push Press 3x10 @ 40-50% of Body Weight

*with 10 ring rows after each set

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

WOD: For Time

800 meter run then,

21-15-9 of

Deadlift 185/115#

Burpee over bar then,

400 meter run, then

9-15-21 of

Deadlift 185/115#

Burpee over bar then,

800 meter run

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Friday, April 5th

IMG_1931.jpg

Warmup: 3 Rounds of

10 second HS Hold

20 Skiers

30 Over-head Walking Lung Steps

40 Single Under Jump Ropes

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

Strength: Weighted pullups 6x3

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

WOD: 5 Rounds for Time

15 DB Push Press 55/35’s

21 DB Front Squats 55/35’s

400 meter run

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Thursday, April 4th

IMG_1907.JPG

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

WOD: Solo Option 1:

20 Minute AMRAP:

800 meter run

30 Alternating DB Snatches 65/45#

60 DU’s

3 Rope Climbs

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

WOD: Teams of 3 Option 2:

30 Minute AMRAP

90 Calories on Assault Bike

60 Alternating DB Snatches 65/45#

300 DU’s

15 Rope Climbs

—————————————————

Endurance: Meet at ECC @ 6 am

6x500 meter row AS FAST AS POSSIBLE (rest = work)

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Wednesday, April 3rd

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

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

Strength: Bench 3x max rep @ 1/2 BW

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

WOD: OTM x 12 mins

Odd minutes: 4 shoulder to overhead 155/105# + 8 Box Jumps 24/20”

Even Minutes: 4 Power Cleans 155/105# + 8 Toes to Bar

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Tuesday, April 2nd

Check out the new Gym Schedule! New Tuesday and Thursday times 6:00-7:00 am Endurance/Open Floor ~ All other schedule remains the same for those days…

Warmup: 4 Rounds ~ not for time

250 meter row

40 foot bear crawl

20 med ball slams

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

Strength: Deadlift 3x20 155/105#

*with 10 strict burpees after each set

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

WOD: 3 Rounds for Time

30 Wall balls 20/14#

30 Calorie Row

30 Double Unders

————————————————————

Endurance: Meet at ECC @ 6 am

3x Death by Burpees with 3 mins rest between each round after the last athlete finishes

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Saturday - Monday, March 30- April 1st

IMG_1871.JPG

SATURDAY

Warmup: Coaches Choice

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

Super Saturday: 7 Rounds for Time

11 Back Squats 185/115#

10 Jerks 135/95#

rest 10 minutes

30 Burpee + Ring Muscle Ups ~ 7 minute CAP!

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

SUNDAY

Sunday Funday @ 7 am ~ Everyone is welcome - even non members

Amnesty @ 8 & 9 am - pick a workout you may have missed during the week or pick your own!

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

MONDAY

Warmup: 4 rounds of

1 dumpster dash

6 alternating arm kettlebell press

12 box jumps

24 Double Unders

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

Strength: Front Squat 3x20 with 5 Box Jumps after each set 30/24”

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

WOD: 4 Rounds for Time

400 Run

21 Thrusters 95/65#

15 Bar Facing Burpees

9 Chest to Bar Pullups

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Friday, March 29

Strongman Training in Progress!

Strongman Training in Progress!

Warmup: 4 Rounds of

20 meter butt kicks

10 ring rows

20 kbs

10 cal row

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

Strength: Over-head Squat 6x3

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

WOD: “Nancy”

5 Rounds for Time

400 meter run

15 Over-Head Squat 95/65#

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Thursday, March 28th

IMG_4920.jpg

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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

Strength: Bench 6x3

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

WOD: Teams of 3 ~ 30 minute CAP

3 Rounds for Time

50 Box jump, 24/20”
50 Jumping pull-ups
50 Kettlebell swings 35/25#
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35#
50 Back extensions
50 Wall ball shots, 20/14#
50 Burpees
50 Double unders

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Wednesday, March 27th

I wish I could go to the “Premier Coaching Event of the Week all Week”

I wish I could go to the “Premier Coaching Event of the Week all Week”

Warmup: 10 minutes of

8 Good Mornings

8 push ups

8 ring rows

8 ball slams

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

Strength: Sntach 6x3

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

WOD: For Time

24-20-16-12 of

DB Snatch 50/35#

Ab Mat Situps

Burpees

Box Jumps 24/20”

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Tuesday, March 26th

IMG_4920.jpg

Warmup: 7! of

Calorie Row

Box Jumps

Wall Balls

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

Strength: Front Squat 6x3

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

WOD: OTM x 20 Minutes

Odd Minutes: 10 - 10 meter sprints

Even Minutes: 6 Burpee toes to bar

——————————————————

Endurance: Meet at ECC @ 6 am

1600 meter row then,

50-40-30-20-10

Burpees

Box Jumps

Calorie Bike

then,

1 mile run

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Monday, March 25th

Warmup: 3 rounds ~ not for time

200 meter row

4 wall walks

8 weighted step-ups

16 Double Unders

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

Buy-in: 15 minutes of shoulder mobility ~ coaches choice

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

Strength: Split Jerk 6x3

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

WOD: For Time

400 meter run then,

30-20-10 of

Hang Cleans 95/65#

Power Jerk 95/65

*with 2 rope climbs between sets, then

500 meter row

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Friday, March 22nd

Premier Coaching Event of the Week! You never know what you are going to get…

Premier Coaching Event of the Week! You never know what you are going to get…

Warmup: 10 minutes of

10 Banded monster walk steps

15 Banded Deadlifts

20 Banded Pull aparts

25 Banded Lat Pull downs

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

Strength: 8 minutes to accumulate 30 reps of

Bench Press ~ athlete picks weight and reps

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

WOD: 10 Rounds for Time

1 Rope Climb

3 Burpees

6 Box Jumps 30/24”

12 KBS 70/55#

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