Wod Dec 30

Strength: make up or orm back squat

wod:

MET-CON

7 min AMRAP

 

7 toes to bar
14 wallballs (20/14)

 

-Rest 2 min-

7 min AMRAP

 

7 clapping pushups
14 push presses (135/95)

 

Wod Dec 28th

Strength: orm bench press

wod:

7 rounds:

3 power snatch 155/95#

6 air squats

9 kb swings 53/35#

Core: 50 Russian twists

Wod Dec 23th

Strength: make up a strength from the week you missed

Wod:

5 rounds:

5 power cleans 165/125#

10 wall balls 20/14

cash out: 1k row

Core: 3×8 suitcase deadlift

Wod Dec 21

Strength: bench press 2×2 @85%

wod:

7 min AMRAP:

5 deadlift 275/185#

10 box jumps 24/20

100 jump rope singles

Core: 100 sit ups for time

WOD DEC 20TH

HEY EVERYBODY THE HEATER IS IN! NOW DONT EXPECT A SAUNA BUT IT DEFINITELY WILL BE A LOT MORE COMFORTABLE ON THOSE COLD DAYS. THIS STRENGTH CYCLE S COMING TO END VERY SOON AND IM ALREADY SEEING FOLKS WANTING TO PUT ON MORE WEIGHT THAN THE PERCENTAGE I HAVE PRESCRIBED. I THINK WHEN WE RETEST THE PR’S ARE GOING TO BE EXCITING.

 

STRENGTH: 2X2 SNATCH 85%

WOD:

50 Cal Row
40 Power Snatch 95/65#
30 Sprints length of gym
20 Burpee Pullups
10 Wall Walks

Core:  3×8 windmills

WOD DEC 18TH

STRENGTH: 2X2 SQUAT CLEAN @ 85%

WOD:

3 rounds
10x KB complex [1x swing + 1x snatch + 1x push-press] 53/35# alternate sides for the snatch and push press
15x Push-ups
20x Walking lunge steps

CORE:  MAX TIME SIDE PLANK X 1 PER SIDE

WOD DEC 17TH

For all my early morning clients just to let you know I am purchasing a heater for the gym to make the early morning class more comfortable. Stick with it and the heater will be in soon. Thanks for toughing it out!

 

STRENGTH: 2X2 HIGH BAR SQUAT @ 85%

WOD:

DEATH BY CLUSTER 115/75#

(1ST MINUTE DO 1, 2ND MIN DO 2, 3RD MIN DO 3 AND SO ON UNTIL YOU CAN NO LONGER GET THE PRESCRIBED AMOUNT OF REPS DONE IN THAT MINUTE)

CORE: 3X10 WEIGHTED SIT UPS PLATE,DUMBBELL, OR KB

WOD DEC 16TH

STRENGTH: make up a strength you missed from last week

wod:

500m row all out

50 burpees

rest 5 min

50 lunges in back rack 115/75#

Core:  50 russian twists