• Thursday, 10.28.21

    Team Thursday

    A. AMRAP 10

    Alt 1:1

    5 pull-ups

    10 push-ups

    15 air squats

    *athletes can modify up with strict pull-ups, ring dips and goblet squats etc.

    *modify accordingly – also considering giving your buddies ample time to rest if they need it.

    Rest 2

    B. 800m sandbag run (both partners run, swap bag whenever choose)

    * 6 min time cap

    Rest 2 – til 20 min mark

    C. AMRAP 10

    40 wall balls

    30 cal row

    20 Db box step overs 50/35’s to 24/20

    *modify accordingly for buddy’s

  • Wed, 10.27.21
    “Watch this Deadlift”

    A. Split Jerk / Push Jerk : 5-6 working sets of 2-3 reps

    *15 min following warmup

    **Speed = Focus , Weight 2nd

    B. 5 min bike test – max calorie

    C. AMRAP 7

    5 power snatch 95/63

    7 t2b / leg raises or knee tucks

    35 DU

    *buddies

    Db snatch /10 alt

    Knee tucks or weight sit-ups

    Single unders

  • Tuesday, 10.26.21
    Buddy week is here!

    Skill: barbell building technique session for HOC. footwork focus

    A1. Hang Power Clean x 3

    A2. Seated Box Jump x 2-3

    A3. :30 hard machine

    *18 minutes

    B. for Time:

    15 – 12 – 9 Hang Power Cleans 185/113

    9 – 7 – 5 Burpee Box Jump Over 30/24

    * hang power clean modify to Russian KN (higher reps)

  • Monday, 10.25.21
    Buddy Week is here!

    Buddy week programming option will be at bottom each day this week. Understand there are modifications available to these where needed.

    A. Overhead Squat – 3RM + 1×3@90%

    Or

    B. Front Squat – 1.1.1 cluster

    :10 between cluster reps

    B. AMRAP 10

    -5 strict HSPU 

    -10 pistols

    -5 strict pull-ups

    ///

    Buddy Week

    Buddy WOD

    A. Squat 5 x 3

    B. AMRAP 10

    -5 push ups

    -10 box step ups

    -5 ring rows

    *push-up volume can increase.

    *# for step ups

    * strict pull-ups options

    ///

    Post class

    Power Repeats
    400m row
    20 GHD Situps
    10 DB Box step overs
    20 Russian KB swings
    400m Run
    Rest 3 minutes x 2

    BECOMPLETE:

    1. Banded or weighted side steps x 30’ x 5 each side
    2. Reverse Hyper 3 x 30
    3. DB single arm row x 15 reps x 3 sets each side
    4. Db rear fly’s 3 x 15 (bent over)
    5. Single Leg banded hamstring curl 3 x 20 each side
    6. Weighted tempo Kang Squats 3 sets of 10 reps
    7. 10 min foam rolling , weakness areas
    8. Crossover symmetry protocol
  • Friday, 10.22.21
    Who’s pumped for our Internal Throwdown Saturday?

    Reminder: no classes Saturday.

    Our Internal Team Throwdown kicks off at 8a.

    A. Back squat
    Every 2 min x 5 x 3 reps 75-83%

    Every 3 min x 4 x 3 reps 83-93%

    B. 500m – TT Row

    C. AMRAP 4

    5 burpee pull-ups

    35 double unders

    7 db (2) clean and press

    C.

  • Thursday, 10.21.21

    Team Thursday

    A. 4 min max calories row

    Rest 1 min

    B. 4 min max cal bike

    Rest 2 min

    C. 6 min AMRAP

    15 pull-ups

    50 double unders

    15 db bench Press 50/35’s

    Rest 3 min

    D. AMRAP 10

    Alt 1:1

    5 bar lateral burpees

    5 hang power cleans 135/93

    5 front squats

    20 double unders