Friday 3-27-2015

Class Times: 5:15am (Joey), 10am (Lisa), 5pm (Marianne), 6pm (Joey), 7pm (Joey) No regular 7pm class tonight. The 7pm class will be the open workout 15.5

Warm up:
run/row/rope 400m
dynamic leg swings
arm swings
air squats
butt kicks
high knees
side shuffle
Mario’s
karaoke’s
Frankenstein’s
inch worms
10 kb light
5 pull ups

Skill:
Handstand
3x handstand walk up
3x max handstand hold

Wod:
40 KB swings(35/53)
10 pull ups
30 KB swings
20 pull ups
20 KB swings
30 pull ups
10 KB swings
40 pull ups

Thursday’s Whiteboard:

 

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Thursday 3-26-2015

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

Warm Up:
jump rope
dynamic leg swings
arm circles
15 jumping jacks
Samson stretch
10 air squats
10 pull ups
10 sit ups
10 kb swings(light)
pvc:
pass through,s
windmills
shoulder stretch
good mornings
burgener warm up

Skill:
Bar only
3 of each skill in wod

Wod:
“Please, no Burpees!”:
for time:
weight is (65,95) for all lifts
20 power cleans
20 front squats
20 power snatch
20 OH Squats
Every minute must complete 4 burpees
time permitting: 5 rounds of 1 minute plank, 30 sec. rest

Wednesday’s Whiteboard:

IMG_0470

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Wednesday 3-25-2015

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Lisa), 7pm (Angela)

Warm Up:
run/row 400
dynamic leg swings
arm circles
10 push ups
10 sit ups
10 pull up
pvc pipe:
pass through’s
windmills
shoulder stretch
bar only
3×2 push press

Skill:
8 minute EMOM 3 Push press (starting at 60% 1rmax)

Wod:
for 25 minutes rotate stations in order
each station is one minute long
1). Box jumps
2). Row for calories
3). HRPU
4). Push Press(65,95)
5). Rest

Tuesday’s Whiteboard:

IMG_0465

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Tuesday 3-24-2015

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

Warm up:
run or row 400
dynamic leg swings
arm circles
15 jumping jacks
Samson stretch
10 air squats
5 pull ups
10 sit ups
pvc pipe:
pass through’s
windmills
shoulder stretch
go over the 3 position power cleans

Skill:
3 position power clean
10 minute EMOM 1 of each:
1- power clean from floor
1-hang power clean
1-high hang power clean (from power position)

Wod:
10,9,8,7,6,5,4,3,2,1
front squat(95/135)
T2B
burpees

Monday’s Whiteboard:

IMG_0096

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Monday 3-23-2015

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Joey), 7pm (Joey)
Warm up:
run or row 400
dynamic leg swings
arm circles
15 jumping jacks
10 air squats
5 pull ups
10 sit ups
10 kb swings(light)
Samson stretch
windshield wipers
3x’s handstand holds
good mornings

Skill:
Back Squat
15 minutes to do 5×5 back squats (starting at 50% of 1 rep max, rest 90 seconds between sets)

Wod:
20 minute AMRAP
5 HSPU
10 ring dips
15 Ball slams
400 meter run

Saturdays Whiteboard:

IMG_0094

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Saturday 3-21-2015

Class Time: 10 am (Joey)

Warm up:
Coach choice

Wod:
* Danny*
Complete as many rounds in 20 minutes as you can
30-box jumps(24)
20 push press(115)
30 pull ups

*Oakland Swat Sergeant Daniel Sakai, age 35, was killed March 21st, 2009 in the line of duty along
w/fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. David is
survived by his wife Jenni and daughter Jojiye

Friday’s Whiteboard:

IMG_0091

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Friday 3-20-2015

Class Times: 5:15am (Joey), 10am (Lisa), 5pm (Marianne), 6pm (Joey), 7pm (Joey) No regular 7pm class tonight. The 7pm class will be the open workout 15.4

Warm Up:
run/row/jump rope 400m
dynamic leg swings
arm swings
air squats
butt kicks
high knees
side shuffle
Mario’s
karaoke’s
Frankenstein’s
inch worms
burpee frog jump

Wod:
TABATA
Row for calories
-rest 1 minute-
BB back squats(35/45)
-rest 1 minute-
DU’s
-rest 1 minute-
Push Ups
-rest 1 minute-
Ball Slams
-rest 1 minute-
——–then———
5 min AMRAMP
5 burpees
10 wall balls(14/20)

Thursday’s Whiteboard:

IMG_0090

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Thursday 3-19-2015

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

Warm Up:
jump rope
dynamic leg swings
arm circles
15 jumping jacks
Samson stretch
10 air squats
10 pull ups
10 sit ups
10 kb swings(light)

Skill:
Renegade row

Wod:
20 minute AMRAP
10 renegade rows (involves 2 push ups-5 each arm)(25/45)
20 pistols (R=1 or L=1)
30 DU (90 singles)
-rest 5 minutes-
5 minute plank off (must be a strict plank)

Wednesday’s Whiteboard:

IMG_0458

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Wednesday 3-18-2015

Class Times: 5:15am (Lisa), 10am (Lisa), 5pm (Marianne), 6pm (Joey), 7pm (Angela)

Warm Up:
run/row 400
dynamic leg swings
arm circles
10 push ups
10 sit ups
10 pull up
pvc pipe:
pass throughs
windmills
shoulder stretch
burgener warm up
bar only
3 of each
strict press/push press/split jerk

Skill:
Split jerk(20 minutes)
strict press 5-5-5(starting at 50% of 1rmax)
push press 3-3-3
split jerk 1-1-1
working up to 1 rmax

Wod:
6 minute AMRAP
5 ring dips
10 SDHP(75/105)
-rest 2 minutes-
6 minute AMRAP
10 box jumps
10 K2E

Tuesday’s Whiteboard:

IMG_0453

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Tuesday 3-17-2015

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

Warm up:
jump rope
dynamic leg swings
arm circles
jumping jacks
Samson stretch
10 air squats
10 kb swings(light)
windshield wipers
10 push ups
pvc pipe:
pass through’s
windmills
good mornings

Skill:
HSPU
10 minute EMOM
3 handstand push ups

Wod:
21-15-9
buy in: 800 m run
T2B
burpee jump over bar
(each jump over bar=1)
deadlifts (185/135)
buy out: 400 m run

Mondays Whiteboard:

IMG_7185

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