Monday Nov 18 - Sunday Nov 25, 2024

Monday Nov 18

 

Part A

 

6 sets x 2 Deadlifts (80%)

-Every 1:30-

 

Part B

 

3 sets

5:00 AMRAP

3x50ft Shuttle Runs

10 Pull-ups

3x50ft Shuttle Runs

15 V-ups

-Rest 3:00 between sets-

(Each shuttle run rep is 25 feet down + 25 feet back)

 

Tuesday Nov 19

 

Part A

 

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

* Complete each complex unbroken. Rest 1:30 sets.

 

Part B

 

5 Rounds

15 Dumbbell Power Cleans (50s/35s)

15 Dumbbell Bench Press (50s/35s)

 

Wednesday Nov 20

 

10 Wall Balls (20/14)

5 Burpee Box Jump Overs (24/20)

-rest 1:00-

20 Wall Balls (20/14)

10 Burpee Box Jump Overs (24/20)

-rest 1:30-

30 Wall Balls (20/14)

15 Burpee Box Jump Overs (24/20)

-rest 2:00-

40 Wall Balls (20/14)

20 Burpee Box Jump Overs (24/20)

-rest 2:30-

50 Wall Balls (20/14)

25 Burpee Box Jump Overs (24/20)

 

Thursday Nov 21

 

Part A

 

8 min EMOM

 

Level 1

Even Minute: 4-6 Bar Muscle Ups

Odd Minute: 30-second Hollow Hold

 

Level 2

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 20-second Hollow Hold in Tuck Position

 

Level 3

Even MInute: 9-12 Ring Rows

Odd Minute: 30 seconds of Sit Ups

 

Part B

 

3 sets (Every 7:00)

15-12-9

Calorie Air Bike/Row

60-48-36

Double Unders

-Womens Calories: 12-10-8

 

Friday Nov 22

 

Part A

 

6 sets x 2 Back Squats (80%)

-Every 1:30-

 

Part B

 

5 sets (Every 4:00)

18/14 Calorie Row

12 Toes to Bar

6 Power Snatch (135/95)

 

Saturday Nov 23

 

Part A

 

15 min class choice mobility

 

Part B

 

Teams of 2

150/120 Calorie Air Bike

100 DB Front Rack Step Ups (50/35)

50 Synchro Bar Facing Burpees

 

Sunday Nov 24

 

5 rounds

100ft Sled Push (135/90) (Or 50ft Back Rack Walking Lunge (115/80))

100ft Farmers Carry (70s/50s)

Monday Nov 11 - Sunday Nov 17, 2024

Monday Nov 11

 

No scheduled classes today.  Open gym schedule 9am-11am.

Come on your own and choose your hero wod

 

NUTTS

 

For Time

10 Handstand Push-Ups

15 Deadlifts (250/175 lb)

25 Box Jumps (30/24 in)

50 Pull-Ups

100 Wall Ball Shots (20/14 lb)

200 Double-Unders

400 meter Run (with 45/35 lb plate)

 

OR

 

MURPH

 

For time:

1-mile run

100 pull-ups

200 push-ups

300 air squats

1-mile run

•Partition the pull-ups, push-ups, and squats as needed.

•If you’ve got a 14/20-lb vest, wear it.

 

Tuesday Nov 12

 

Part A

 

6 rounds, every 90 seconds complete :

Leve 1: 4-6 Bar Muscle Ups with an extra DIP at the top of each Bar Muscle Up

Level 2: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups, then complete 5 Push Ups on the ground.

Level 3: 7-9 Ring Rows, then complete 5 Elevated Push Ups (hands on box or bench)

 

Part B

 

8:00 AMRAP

2-4-6-8…

Handstand Push Ups

4-8-12-16…

Pull-ups

 

-rest 4:00-

 

For Time

“Erase your reps” (start where you left off and go in reverse)

 

Wednesday Nov 13

 

Part A

 

4 sets

12 seated strict DB overhead press

12 Hip Extensions on GHD

-rest 2 min between sets

 

Part B

 

4 sets

2:00 AMRAP

20/16 Calorie Row

Max Wall Ball (20/14) in the time remaining

-rest 2:00 between sets-

 

-into-

 

4 sets

2:00 AMRAP

10x50ft Shuttle Run

Max Burpee facing line

-rest 2:00 between sets-

 

Thursday Nov 14

 

Part A

 

5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)

Set 1: 5 Hang Power Snatch + 5 Overhead Squat

Set 2: 4 Hang Power Snatch + 4 Overhead Squat

Set 3: 3 Hang Power Snatch + 3 Overhead Squat

Set 4: 2 Hang Power Snatch + 2 Overhead Squat

Set 5: 1 Hang Power Snatch + 1 Overhead Squat

*Complete each complex unbroken

 

Part B

 

For Time:

4-8-12-16-20-24

Calorie Air Bike or Row

Toes to Bar

-Women’s Calories: 3-6-9-12-15-18

 

Friday Nov 15

 

Part A

 

4 Rounds

 

10 Barbell Bench Press 

-rest 30 seconds-

12 Resistance Band Chest Fly – High to Low 

-rest 30 seconds-

15 Barbell Drag Curls 

 

* Rest 2 minutes between rounds

 

Part B

 

5 Rounds

75 Double Unders

15 Shoulder to Overhead (95/65)

 

Saturday Nov 16

 

Part A

 

Partner; 6 Rounds for Time (each)

Partner 1:

15/12 cal row

400m run

Partner 2:

-Rest until P1 starts run; then complete 8 burpees over rower before starting round-

 

Part B

 

4 sets: 

15 Overhead Plate sit ups

:30 Hanging L-sit Hold

8 Around the Worlds (each side)

30 Laying Heel Taps

30 yd KB Front Racked/ Overhead Carry (left)

30 yd KB Front Racked/ Overhead Carry (right)

 

*Rest 2:00 b/t sets

 

Sunday Nov 17

 

2 Sets 

100/80 Calorie Ski Erg (OR Row)

50 Box Jumps (30/24)

30 Power Cleans (185/125) 

-rest 6:00 between sets-

Monday Nov 4 - Sunday Nov 10, 2024

Monday Nov 4

 

Part A

 

6 sets 

3 Power Cleans + 2 Front Squats + 1 Push Jerk (build-in weight)

* Complete a set every 2 minutes. The complex is to be completed unbroken.

 

Part B

 

100-80-60-40-20

Double Unders

30-25-20-15-10

Stick Sit Ups

 

Tuesday Nov 5

 

Part A

 

8-minute EMOM [30 seconds of MAX effort in each minute]

Level 1:

Even Minute: 30 seconds of max Bar Muscle Ups

Odd Minute: 30 seconds of max Hollow Rocks

 

Level 2:

Even Minute: 30 seconds of max Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 30 seconds of max Hollow Rocks in Tuck Position

 

Level 3:

Even MInute: 30 seconds of max Ring Rows

Odd Minute: 30 seconds of max Hollow Hold in Tuck Position

 

Part B

10 rounds

1 bMU

2 Strict HSPU or 4 pike tripod push ups with a Dumbbell deficit

3 Pistols per leg

4 Ring dips

25 DU’s

 

Wednesday Nov 6

 

Part A

 

4 sets x 8/leg Romanian Split Squats – as heavy as you can

-Complete a set every 3 min-

 

Part B

 

4 sets:

30 Wall Balls (20/14)

-2:00 recovery Air Bike/Row between sets-

-straight into-

4 sets:

15 Burpee Box Jump Overs (24/20)

-2:00 recovery Air Bike/Row between sets-

 

Thursday Nov 7

 

Part A

 

Teams of 2 (1:1)

12 sets (each)

250/200m Row

 

Part B

 

3 Rounds

 

8 Single Arm Overhead Kettlebell sit-ups (left/right)

-rest 30 seconds-

8 Around the Worlds (each side)

-rest 30 seconds-

30 yd KB Front Racked/Overhead Carry (left/right)

 

* Rest 2 minutes between rounds

 

Friday Nov 8

 

Part A

 

3 sets x 3 Deadlift (85-90%)

-Complete a set every 2:45-

 

Part B

 

9:00 AMRAP

Round 1: 3 Power Cleans (155/105) + 1 Wall Walk

Round 2: 3 Power Cleans (155/105) + 2 Wall Walks

Round 3: 3 Power Cleans (155/105) + 3 Wall Walks

Round 4: 6 Power Cleans (155/105) + 4 Wall Walks

Round 5: 6 Power Cleans (155/105) + 5 Wall Walks

Round 6: 6 Power Cleans (155/105) + 6 Wall Walks

Round 7: 9 Power Cleans (155/105) + 7 Wall Walks

 

Saturday Nov 9

 

Teams of 2

4 Rounds (each)

Partner 1:

40 Double Unders

20 Toes to Bar

20 Push Press (75/55)

40 Double Unders

 

Partner 2:

Max Calorie Air Bike

-switch when the partner completes the second set of double unders. Rotate through for 4 rounds each.

 

Sunday Nov 10

 

20 sets

30-seconds Max Distance Machine

30-second Rest

 

Please note, we will not have scheduled classes on Monday Nov 11.  Open gym will run from 9-11am to complete a Remembrance Day WOD.

Monday Oct 28 - Sunday Nov 3

Monday Oct 28

 

Part A

 

EMOM x 9

30 sec UHG deadhang

5 Jumping transition. From a box or floor to a rack

2 Headstand Push landing in plank- (teddy bear stand- headstand-push to a plank)

 

Part B

 

EMOM x 9

5 Russian push ups

5 dips on top of bar

3 strict C2B into 6 Kipping knees up

 

Part C

 

Score is the total number of reps

1min Work: 1minute Rest x 4

20sec low dip hold on rings into AMAP push ups

2min rest

1min Work: 1minute Rest x 4

15 sec flexed arm hang into AMAP Ring rows- standard- shoulders under rig with body extended and straight

2min rest

1min Work: 1minute Rest x 4

40sec wall sit into AMAP jumping lunges

 

Tuesday Oct 29

 

Part A

 

30/24 Calorie Air Bike/Row

30 Pull Ups


30/24 Calorie Air Bike/Row

15 Chest to Bar


30/24 Calorie Air Bike/Row

30 Pull Ups

 

Part B

 

4 Rounds



10 Weighted Hip Thrust


-rest 30 seconds-


30-second Superman Hold


-rest 30 seconds-


10 Dumbbell Snow Angel Raise



* Rest 2 minutes between rounds

 

Wednesday Oct 30

 

Part A

 

6 sets x 3 Squat Snatch (Singles, build-in weight)


-Complete a set every 2:00-

 

Part B

 

15:00 AMRAP


10-20-30-40-50...


Wall Balls (20/14)


5-10-15-20-25


Burpee Box Jump Overs (24/20)

 

Thursday Oct 31

 

Every 1:00 (30:00)


Minute 1: 15/12 cal row


Minute 2: 5 Barbell Power Cleans 185/125


Minute 3: 15/12 cal Air Bike or 5 x down and back shuttle runs


Minute 4: 100ft Front Rack DB Carry


Minute 5: Rest

 

Friday Nov 1

 

Part A

6 rounds, 

every 90 seconds complete:


Level 1: 4-7 Bar Muscle Ups


Level 2: 6-8 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups


Level 3: 8-12 Ring Rows

 

Part B

For Time:


50/40 Calorie Row


75 Hang Dumbbell Power Cleans (50s/35s)


50/40 Calorie Row

 

Saturday Nov 2

 

25 min cap


50-40-30-20-10


Calorie Air Bike

25-20-15-10-5


Handstand Push Ups

21-18-15-12-9


DB Bench Press (50/35)


Women Calories: 40-32-24-16-8

 

Sunday Nov 3

 

7 Rounds


20 Lateral Box Step Ups (20)


15 Ring Rows (Or 5 Strict Pull Ups)


15/12 Calorie Row

Monday Oct 21 - Sunday Oct 27, 2024

Monday Oct 21

 

Part A

 

5-4-3-2-1 Hang Squat Clean + Push Press (Build in weight across sets)

Set 1: 5 Hang Squat Cleans + 5 Push Press

Set 2: 4 Hang Squat Cleans + 4 Push Press

Set 3: 3 Hang Squat Cleans + 3 Push Press

Set 4: 2 Hang Squat Cleans + 2 Push Press

Set 5: 1 Hang Squat Clean + 1 Push Press

*Complete each complex unbroken

 

Part B

 

“Jackie”

1000m Row

50 Thrusters (45/35)

30 Pull Ups

 

Tuesday Oct 22

 

Part A

 

EMOM x 9

Dead hang 45sec with a semi false grip-knuckles over bar

20 Standing hollow lat pull down

Headstand 45sec- tripod- forward lean

 

Part B

 

EMOM x 9

20sec ring support tall

Heavy Farmer carry 45sec

3 eccentric HSPU- 5,1, x,1- kip up to start at top

 

Part C

 

For time

30 DU’s

1 wall walk with 20 Shoulder taps

20 dips

30 DU’s

1 wall walk with 16 Shoulder taps

30 Pistols

30 DU’s

1 wall walk with 12 Shoulder taps

40 Pull ups

30 DU’s

1 wall walk with 8 Shoulder taps

50 Push ups

30 DU’s

1 wall walk with 20 shoulder taps or 50ft HS walk

 

Wednesday Oct 23

 

Part A

 

1600m Run

80 Toes to Bar

40 Box Jumps (30/24)

-Partition any way. Athletes can break up and rotate movements however they desire.

 

Part B

 

4 Rounds

 

10 Inverted Skull Crusher

-rest 30 seconds-

15 Wide Grip Barbell Curls

-rest 1 min-

 

Thursday Oct 24

 

Part A

 

5 sets x 5 per leg Romanian Split Squats

-Complete a set every 2:30-

 

Part B

 

40 Wall Balls (20/14)

10 Line Facing Burpees

30 Wall Balls (20/14)

10 Line Facing Burpees

20 Wall Balls (20/14)

10 Line Facing Burpees

10 Wall Balls (20/14)

10 Line Facing Burpees

 

Friday Oct 25

 

Part A

 

8-minute EMOM:

 

Level 1

Even Minute: 3-5 Bar Muscle Ups

Odd Minute: 15 Hollow Rocks

 

Level 2

Even Minute: 5-7 Box Bar Muscle Ups, Kipping Chest to Bar Pull-ups, or Kipping Pull-ups

Odd Minute: 10 Hollow Rocks in Tuck Position

 

Level 3

Even MInute: 7-10 Ring Rows

Odd Minute: 15-second Hollow Hold in Tuck Position

 

Part B

 

21-15-9

Calorie Row/Bike (Women: 15-12-7)

Power Snatches (95/65)

 

Saturday Oct 26

 

4 X 6:00 minute AMRAP's (with a partner):

 

Buy in for all 4 rounds:

P1: 400/300 M row & P2: 400/300 M run. Then swap with partner (P2: row & P1: run)

 

Then, in remaining time complete as many reps as possible of:

Round 1 & 3 - Partner passing wall balls (20/14)

Round 2 & 4 - Double dumbbell front rack carry (50s/35s)

 

Rest 2:00 minutes after each round

 

Sunday Oct 27

 

Part A

 

2000m Row for time

 

Part B

 

Every minute (14 minutes)

10 Kettlebell Swings (53/35)

10 Push Ups

Tuesday Oct 15 - Sunday Oct 20, 2024

Tuesday Oct 15

 

Part A

 

20:00 AMRAP

60/48 Calorie Row

40 GHD Sit Ups (Or V-Ups)

40ft Handstand Walk (Or 4 Wall Walks)

30/24 Calorie Row

30 GHD Sit Ups (Or V-Ups)

30ft Handstand Walk (Or 3 Wall Walks)

15/12 Calorie Row

20 GHD Sit Ups (Or V-Ups)

20ft Handstand Walk (Or 2 Wall Walks)

Max Burpee to Bar (6in) in the remaining time.

- 18 min time cap before advancing to the burpees. If you haven't completed the previous work, start the burpees then. –

 

Part B

 

4 rounds:

 

75ft Isolateral DB Farmers Carry (left)

75ft Isolateral DB Farmers Carry (right)

*Start light and increase across sets

 

*Rest 1 minute between rounds

 

Wednesday Oct 16

 

Part A

 

4 Rounds

 

10 Barbell Back Squat

10 Barbell Romanian Deadlift

10 GHD Nordic (Hamstring) Curl

15 Standing Barbell Calf Raise

 

-Rest 30 seconds between each movement and 90 sec between rounds

 

Part B

 

10-9-8-7-6-5-4-3-2-1

Dumbbell Box Step Ups (50s/35s)(24/20)

8 Dumbbell Bench Press (50s/35s) after each set

 

Thursday Oct 17

 

Part A

 

8 rounds:

5 Power Cleans 185/125

12/10 calorie row

5 Front Squats185/125

12/10 calorie row

5 burpee box get overs

 

Part B

 

3 rounds

 

1 min side plank right

10-20 V-Ups

1 min side plank left

1 min rest

 

Friday Oct 18

 

Part A

 

Set 1: 10 Muscle Snatch + 5 Snatch Balance

Set 2: 8 Muscle Snatch + 4 Snatch Balance

Set 3: 6 Muscle Snatch + 3 Snatch Balance

Set 4: 4 Muscle Snatch + 2 Snatch Balance

Set 5: 2 Muscle Snatch + 1 Snatch Balance

*Build in weights. Complete sets Unbroken, rest for 1-2 minutes between sets

 

Part B

 

“Karen”

150 Wall Balls (20/14)

 

Saturday Oct 19

 

Teams of 2

3 Rounds

40/32 Calorie Row

15 Synchro Toes to Bar (or 30 Split)

-rest 4:00-

3 Rounds

40/32 Calorie Row

10 Power Cleans (185/125)

-rest 4:00-

3 Rounds

15 Synchro Toes to Bar (Or 30 Split)

10 Power Cleans (185/125)

 

Sunday Oct 20

 

3 Rounds

25/20 Calorie Air Bike

25 Dumbbell Deadlifts (50s/35s)

 

Then straight into 3000m row

 

Monday Oct 7 - Sunday Oct 13, 2024

Monday Oct 7

 

Part A

 

8 sets x [1 Power Clean + 1 Front Squat + 1 Push Jerk] (Unbroken, build in weight)

-Complete a set every 1:30-

 

Part B

 

14:00 AMRAP

7 Dumbbell Thrusters (50s/35s)

7 Burpee Over Dumbbell 

7 Toes to Bar

 

Tuesday Oct 8

 

Part A

 

This is the final week of our strict handstand push-up gymnastic strength cycle. It's retest day!

 

Level: 1 set of max strict handstand push-ups

Level 2: 1 set of max strict box handstand push-ups (note the box height used)

Level 3: 1 set of max push-ups or elevated push-ups

 

Part B

 

Every 3:00 (8 sets)

Odd Sets: 20/16 Calorie Air Bike/ski/row

Even Sets: 200m Run

 

Wednesday Oct 9

 

Part A

 

Front Squats

10, 8, 6, 4, 2 – every 2 min

 

Part B

 

3 Rounds

21 Hang Power Snatch (75/55)

7 Box Jumps (30/24)

-at 10:00-

3 Rounds

21 Box Jumps (24/20)

7 Hang Power Snatch (115/85)

 

Thursday Oct 10

 

Part A

 

5 sets:

21/16 Calorie Row

15 Pull-ups

9 Strict Handstand Push Ups

-rest 1:1 between sets-

 

Part B

 

3 sets

 

15 Strict Abmat Situps (hands next to head or across chest)

:30 Hanging L-sit Hold

10 KB Side Bends (each side)

7 Alligator Rolls (each side)

 

*Rest 1:00 between sets

 

Friday Oct 11

 

Part A

 

10, 8, 6, 4, 2 Strict Overhead Press – every 2 min

 

Part B

 

40 Push Ups

80 Air Squats

20 Bench Press (135/85)

40 Wall Balls (20/14)

20 Bench Press (135/85)

80 Air Squats

40 Push Ups

 

Saturday Oct 12

 

100m Sled Push 

75 air squats 

50 burpees

25 box jumps (30/24)

100m Sled Push

 

** Sub 50 foot double dumbbell lunges for the Sled Push if needed. Use two dumbbells (50/35) held any way.

 

Sunday Oct 13

 

Every 2:00 (10 sets)

20-second Max Calorie Air Bike

*Stay on the bike and pedal slowly until the next 2:00.

**Scored by total calories

 

Please note that the gym will be closed on Monday Oct 14 for Thanksgiving