Saturday 7-4-2015

Class Time: 10am (Angela)

 

SUPRISE WOD!!

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Friday 7-3-2015

Class Times: 5:00am (Joey), 10:00 (Angela) 5pm (Amanda),
6pm NO CLASS

Warm up:
Run/Row 400/500m
dynamic leg swings
arm swings
20 jumping jacks
10 air squats
10 samson stretch
TABATA warm up
(8 intervals: 20 seconds on, 10 seconds off, moving from one exercise to the next)
-plate jump(#45 plate)
-lunges
-push ups
-sit ups
-air squats

Skill:
10 min EMOM
8(4 on each leg) barbell on back, front lunges

Wod:
For time:
10 ring dips
15 ring rows
20 wall balls(14/20)
25 wall ball sit ups
30 box jumps
35 KB swings(35/53)
40 air squats

Thursday’s Whiteboard:

IMG_0266

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Thursday 7-2-2015

Class Times: 10am (Amanda), 5pm (Joey), 6pm (Marianne), 7pm (Joey)

Warm up:
run/row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
10 pull ups
10 KB swingslight
10 sit ups
10 push ups
10 burpees
windshield wipers
scorpions
BB warm up x 2
10 strict press
10 push press
10 good mornings
10 front squats
10 stiff legged deadlifts
10 back squats

Skill:
10 minute work on DU’s

Wod:
21-15-9
Burpee over the bar
front squat(75/125)
deadlifts(75/125)

Wednesday’s Whiteboard:

IMG_0717

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Wednesday 7-1-2015

Class Times: 5:00am (Joey), 10am (Joey), 5pm (Joey), 6pm (Joey), 7pm (Angela)

Warm up:
run/row 400/500m
leg swings
arm circles
10 jumping jacks
10 air squats
10 samson stretch
10 push up
10 sit ups
10 pull ups
BB warm up
5 muscle cleans
5 front squats
5 high hang squat cleans
5 low hang squat clean
5 full squat clean
5 push jerks
5 split jerks

Skill:
Thrusters 5 x 3 (start at 60% of 1rmax)

Wod:
For Time:
7 power cleans(95/135)
600 m run
5 Power cleans
400 m run
3 Power clean
200 m run
-rest 2 minutes-
cash out:
alternating
25 super mans
25 banana’s

Tuesday’s Whiteboard:

IMG_0714

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Tuesday 6-30-2015

Class Times: 10am (Joey), 5pm (Joey), 6pm (Joey), 7pm (Angela)

Warm up:
run/row 400/500m
leg swings
arm circles
10 jumping jacks
10 air squats
10 samson lunges
10 kb swings light
-Wall ball Warmup x2
10 wall balls
10 wall ball situps
10 wall ball cleans
100 m wall ball run

Wod:
6 minute AMRAP
row for cal (8/10)
8 ball slams
-rest 3 minute-
6 minute AMRAP
2 tire flips(jump in and out)
Run 200m
-rest 3 minutes-
6 minute AMRAP
10 burpees
20 walking lunges
-rest 3 minutes
6 minute AMRAP
20 Du’s
20 sit ups

Monday’s Whiteboard:

image

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Monday 6-29-2015

Class Times: 5:00am (Joey), 10am NO CLASS, 5pm (Marianne), 6pm NO CLASS , 7pm NO CLASS

Warm up:
run/row 400/500m
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
10 samson stretch
10 pull ups
10 push ups
10 sit ups
PVC
pass throughs
windmills
shoulder stretch
burgener warm up

Skill :
10 minute EMOM
(start at 50% of 1rmax squat clean, focus on cleans and speed under the bar)
2 squat cleans
1 push jerk

Wod:
5 rounds
5 hang snatch(65/95)
50 DU’s
5 HSPU

Saturday’s Whiteboard:

IMG_0265

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Saturday 6-27-2015

Class Time: 10am (Joey)

Warm up:
Coaches Choice

WOD:
6 Rounds
-8 SDHP (115/75)
-10 Box Jumps (24/20)
-15KB swings (53/35)
-20 sit ups
-25 Deadlifts (115/75)

400m run

Friday’s Whiteboard:

image

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Friday 6-26-2015

Class Times: 5:00am (Lisa), 10:00 (Lisa) 5pm (Lisa), 6pm (Lisa)

Warm up:
Run/Row 400/500m
leg swings
arm circles
10 burpees
10 air squats
10 samson stretch
10 pull ups
10 sit ups
10 sit ups
10 kb swings light
PVC
pass throughs
windmills
shoulder stretch

Skill:
10 EMOM
1 Power Snatch, 1 Hang Snatch, 1 OHS

WOD:
21-15-9-15-21
-KB swings (53/35)
-WB (20/14)
-T2B

Thursday’s Whiteboard:

image

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Thursday 6-25-2015

Class Times: 10am (Lisa), 5pm (Lisa), 6pm (Landa), 7pm (Lisa)

- Warm up:
Run/Row 400/500m
leg swings
arm circles
10 burpees
10 air squats
10 samson stretch
10 pull ups
10 sit ups
10 sit ups
10 kb swings light
PVC
pass throughs
windmills
shoulder stretch

Skill:
10 Minutes to work on weakness

WOD:
Nicole
20 minute AMRAP
-Run 400m
-Max rep Pull ups
Note max number of pull ups per round
Once you fall off the bar go run

Wednesday’ Whiteboard:

 

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Wednesday 6-24-2015

Class Times: 5:00am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Landa), 7pm (Angela)

Warm up:
Run/Row 400/500m
leg swings
arm circles
10 burpees
10 air squats
10 samson stretch
10 pull ups
10 sit ups
10 sit ups
10 kb swings light
PVC
pass throughs
windmills
shoulder stretch

Skill:
7 x 3 Deadlifts

WOD:
For Time
100 OH Squats (75/55)\
EMOTM stop and do 10 box jumps (24/20)

Tuesday’s Whiteboard:

image

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