Monday - July 16th, 2018

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Monday - July 16th, 2018

CLASS WOD

1) Back Squat
5 Sets of 3

2) Front Rack Reverse Lunge
3 Sets of 12

3) “Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

*Thanks CompTrain for the awesome programming!

PROGRAMMING

Deload Week!

1. Back Squat
On the Minute x 9 (3 Rounds):
Minute 1 – 5 Reps @ 75%
Minute 2 – 3 Reps @ 80%
Minute 3 – 1 Rep @ 85%

2. Front Rack Reverse Lunge
3 Sets of 12 Repetitions:
Set 1 – 40%
Set 2 – 45%
Set 3 – 50%

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Saturday - July 14th, 2018

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Saturday - July 14th, 2018

CLASS WOD

“Turtle Club”
For Time: 
21 Overhead Squats (95/65) 
200 Meter Run
21 Thrusters (95/65) 
200 Meter Run
15 Overhead Squats (95/65) 
200 Meter Run
15 Thrusters (95/65) 
200 Meter Run
9 Overhead Squats (95/65) 
200 Meter Run
9 Thrusters (95/65) 
200 Meter Run

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Alternating On the Minute x 10 (5 Rounds):
3 Overhead Squats
3 Thrusters
Both movements from the rack, and weights can be vary between
both movements as we build to a heavy triple at each.

2. Body Armour
Turkish Get Up: Build to a Heavy 1 on Each Arm
Followed by…
21-18-15-12:
Kipping Handstand Push-ups
Toes to Bar

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Friday - July 13th, 2018

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Friday - July 13th, 2018

CLASS WOD

“Doce”
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

rest 4 minutes

AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Squat Clean
On the Minute x 12 (3 Rounds):
Minute 1: 3 Reps @ 70%
Minute 2: 2 Reps @ 75%
Minute 3: 1 Rep @ 80-86%
Minute 4: Rest

2. Midline
Not For Time:
1:00 L-Sit Hold
2:00 D-Ball Hold (100/70)
:30 Second L-Sit Hold
1:00 D-Bal Hold (100/70)
:15 Second L-Sit Hold
:30s D-Bal Hold (100/70)

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Thursday - July 12th, 2018

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Thursday - July 12th, 2018

CLASS WOD

“Impressed”
AMRAP 15:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Med Ball Run (20/14)

*Thanks CompTrain for the awesome programming!

PROGRAMMING

Rest.

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Wednesday - July 11th, 2018

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Wednesday - July 11th, 2018

CLASS WOD

“Lost Count”
For Time: 
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14) 
35/25 Calorie Assault Bike

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Snatch Primer
On the Minute x 7:
Snatch Pull
Hang Snatch High Pull
2 Hang Power Snatches

Perform between 40-50%

2. Power Snatch
On the Minute x 9:
1 Snatch Pull
1 Low Hang Power Snatch

3. Handstand Walk Practice
10 Minutes of Practice

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Tuesday - July 10th, 2018

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Tuesday - July 10th, 2018

CLASS WOD

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Body Armour (A)
5 Giant Sets: 
8 Unbroken Bench Press
8 Unbroken Hang Power Cleans
Build to Heavy Set on Both. Rest 2 Minutes Between.

2. Body Armour (B)
3 Giant Sets:
10 Dumbbell Push Presses
15 Weighted AbMat Sit-ups
Max Close Grip Push-ups
20 GHD Sit-ups
Rest 2 Minutes Between.

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Monday - July 9th, 2018

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Monday - July 9th, 2018

CLASS WOD

“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95) 
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80) 
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135) 
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. “Everest”
For Time: 
21-15-9
Back Squats (315/225)
Strict Handstand Push-ups

2. Gymnastic Conditioning
For Time (10 Minute Cap): 
30 Bar Muscle-ups

On the Minute (Starting on the 0:00) – 30 Double Unders

3. Bike Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort.

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Saturday - July 7th, 2018

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Saturday - July 7th, 2018

CLASS WOD

“Daniel”
For Time: 
50 Pull-ups
400 Meter Run
21 Thrusters (95/65)
800 Meter Run
21 Thrusters (95/65)
400 Meter Run
50 Pull-ups

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Handstand Walk Practice
Spend 10:00 on Technique and Positioning

2. Midline
Not For Time: 
50 GHD Sit-Ups
50 Hip Extensions
50 AbMat Sit-Ups
50 Banded Good Mornings
50 Hollow Rocks
50 Superman Rocks

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Friday - July 6th, 2018

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Friday - July 6th, 2018

CLASS WOD

“Parks and Wreck”
Teams of 2, AMRAP 20:
35/25 Calorie Assault Bike
50 Kettlebell Swings (70/53)
35/25 Calorie Assault Bike
200 Meter Med Ball Run (20/14)

Bike for teams with 1 Girl, 1 Guy: 30 Calories  

*Thanks CompTrain for the awesome programming!

PROGRAMMING

1. Overhead Squat
Build to a Heavy Single for the Day
*Baseline Testing

2. Stamina Squat
On the Minute x 12 (3 Rounds):
Minute 1 – 6 Back Squats @ 65%
Minute 2 – 4 Back Squats @ 70%
Minute 3 – 2 Back Squats @ 75%
Minute 4 – Rest
First week of this progression.

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Thursday - July 5th, 2018

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Thursday - July 5th, 2018

CLASS WOD

Overhead Squat
Build to a Heavy Set of 3

“Dilly Dilly”
AMRAP 12:
2 Power Snatches (135/95)
4 Overhead Squats (135/95)
16/12 Calorie Row

*Thanks to CompTrain for the awesome programming!

PROGRAMMING

Rest.

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Wednesday - July 4th, 2018

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Wednesday - July 4th, 2018

CLASS WOD

“Glen”
For Time: 
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

*Thanks CompTrain for the awesome programming!

PROGRAMMING

No Extra Programming Today. 

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