Thursday 10-23-14

Class Times: 10:00 (Marianne), 4:30 (Alana), 5:30 (Landa), 6:30 (Angela)

WOD

Four sets of:

Barbell or Dumbbell Shoulder Press x 8-10 reps

Rest 60-90 seconds

Farmers Carry x 100 Meters

Rest 60-90 seconds

Then:

Complete as many rounds and reps as possible in 4 minutes of:

10 Push Press

10 Pull-ups

Rest 4 minutes, and then . . .

Complete as many rounds and reps as possible in 4 minutes of:

10 Kettlebell Swings

10 Hand-Release Push-Ups

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Wednesday 10-22-14

Class Times: 10:00 (Marianne), 4:30 (Andrew), 5:30 (Marianne), 6:30 (Marianne)

WOD

Three sets, not for time, of:

Pistols x 3-5 reps each leg

Rope Climb x 1-2 ascents

Double-Unders x 40-50 reps

Then:

Tabata; 20 sec of work, 10 sec of rest x 8 at each station

Push Press 75/55

Sit ups

SDHP 75/55

Squats

 

 

 

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Tuesday 10-21-14

Class Times: 10:00 (Alana), 4:30 (Amanda), 5:30 (Landa), 6:30 (Angela)

WOD

Four sets of:

Goblet Squats x 8-10 reps

Rest 60 seconds

Ring Rows x 10-12 reps

Rest 60 seconds

Side Planks x 30-45 seconds each side

Rest 60 seconds

Then:

Complete as many rounds and reps as possible in 10 minutes of:

Run 200 Meters

10 Burpee Box Jump Overs

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Monday 10-20-14

Class Times: 10:00 (Alana), 4:30 (Andrew), 5:30 (Amanda), 6:30 (Marianne)

WOD

Four sets of:

Turkish Get-Up x 2 reps each arm

Rest 45 seconds

Pull-Ups x 6-8 reps

Rest 45 seconds

Kettlebell Swing x 15-20 reps

Rest 45 seconds

Then:

“Helen”

400 m run

12 pull ups

21 kbs 53/35

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Saturday 10-18-14

Class Time: 10:00 (Angela)

WOD

In teams of three, alternate to complete as many rounds and reps as possible in 20 minutes of:

10 Goblet Carry Alternating Reverse Lunges

10 Burpees

Each team will get three stations – one work, and two rest. While Teammate A is completing the couplet, Teammate B is resting in the plank position, and Teammate C is resting from the hang position on a pull-up bar. When Teammate A completes their burpees, they tag out Teammates B&C and take Teammate C’s spot on the pull-up bar.

Goblet carry alternating reverse lunge

Friday’s Whiteboard:

20141017_184002

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Friday 10-17-14

Class Times: 10:00 (Marianne), 4:30 (Andrew), 5:30 (Alana)

WOD

Six sets of:

Back Squat

Set 1 – x 3 reps

Set 2 – x 2 reps

Set 3 – x 1 rep

Set 4 – x 3 reps

Set 5 – x 2 reps

Set 6 – x 1 rep

Rest 3-4 minutes between sets

Then:

In teams of two, partners alternate rounds to complete as many rounds and reps as possible in 12 minutes of:

3 Ground to Overhead (135/95 lbs)

6 Toes to Bar

Thursday’s Whiteboard:

IMG_2828

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Thursday 10-16-14

Class Times: 10:00 (Alana), 4:30 (Amanda), 5:30 (Marianne), 6:30 (Angela)

WOD

Five sets of:

Hang Snatch + Snatch

Rest 2 minutes

Then:

Complete as many rounds and reps as possible in 10 minutes of:

10 Burpee Pull-Ups

10 Kettlebell Swings (24/16 kg)

10 Wall Ball Shots

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Wednesday 10-15-14

Class Times: 10:00 (Alana), 4:30 (Andrew), 5:30 (Amanda), 6:30 (Marianne)

WOD

Take 15 minutes to build to a heavy Jerk

Then:

Four sets for max reps of push press

Against a 2-minute running clock, complete:

Row 300 Meters

Push Press (115/75 lbs)

Rest 2 minutes between sets

Tuesday’s Whiteboard:

IMG_0215

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Tuesday 10-14-14

Class Times: 10:00 (Alana), 4:30 (Marianne), 5:30 (Landa), 6:30 (Angela)

WOD

Against a 4-minute running clock, perform the following for max reps:

Run 600 Meters

Push-Ups x Max Reps

Rest exactly 4 minutes, and then . . .

4 min AMRAP

10 Box Jumps (24″/20″)

10 Pull-Ups

Rest exactly 4 minutes, and then . . .

4 min AMRAP

5 Burpees

5 Thrusters (95/65 lbs)

Rest exactly 4 minutes, and then . . .

4 min AMRAP

30 Double-Unders

10 Toes to Bar

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Monday 10-13-14

Class Times: 10:00 (Alana), 4:30 (Andrew), 5:30 (Landa), 6:30 (Marianne)

WOD

Three sets of:

Deadlift x 6-8 reps

Rest 90 seconds

Ring Dips x Max Reps

Rest 90 seconds

Then;

Three rounds for time of:

400 m run

15 Hand-Release Push-ups

25 Kettlebell Swings 53/35

Saturday’s Whiteboard:

IMG_2792

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