Schedule Changes!

Open Gym, with a Focus

Thursday 6:30-7:30pm

Thursday's 6:30pm class will now be open gym time, with a focus. You're welcome to do whatever you like (work those double unders, work on squat form, mobility), but we'll have a different focus each week in case you need a suggestion for what to work on or you'd like some extra attention in a certain area.

This hour will not be like a regular class. It won't be structured, just free time with a coach present if you have any questions or would like feedback on form, ideas for different progressions, etc. We'll post the focus for the week at the gym and here on the blog at 8pm Wednesday nights. 

Starts this Thursday, September 21st

This week's focus: cleans! 

WOD Monday 9/18/17

Warm Up

400m run/row

Pass throughs

2x

20 box step ups

15 push ups

10 squats

5 burpees

Strength

Front squat

10-8-6-4-2-2-10

Light to heavy, finish light

WOD

For time

400m run

40 deadlifts 95/65

40 burpees over bar

40 sit ups

400m run

Post

100 partner leg tosses

Center, left, right

WOD Friday 9/15/17

Warm Up

200m jog

KB walk around room (arm at 90)

10 wall balls

KB lunges around room (arm at 90)

10 wall balls

Strength

Push press

5 x 6 @ 60%

WOD

15 min. AMRAP

1 muscle up (bar or ring)

15 sit ups

20 KB swings 53/35

25 DUs

Post

Shoulders mobility  

WOD Thursday 9/14/17

Warm Up

Pass throughs

2x

1 min. singles

1 min. squats

1 min. sit ups

1 min. singles

1 min. squats

1 min. singles

Skill

Muscle up progressions

WOD

3 RFT

200m run

30 wall balls 20/14

10 burpee pull ups

Post

5 rounds

20 supermans/20 hollow rocks

Stretch hamstrings  

WOD Wednesday 9/13/17

Warm Up

Couch stretch, 1 min. each side

30 ball slams

30 side to side passes (ball touches wall on each side)

30 med ball cleans (full squat)

30 jumping jacks

Skill

Double under progression

Max singles in 1 min.

Max doubles in 1 min.

WOD

5 min. AMRAP

10 box jumps

20 DUs

2 min. rest

5 min. AMRAP

10 pull ups

10 squats

Post

3 rounds

25 med ball sit ups

Mobility ball on glutes and shoulders

WOD Tuesday 9/12/17

Warm Up

90 sec. jumping jacks

Pass throughs/shoulder PVC

3x

25 squats

20 sit ups

15 ring rows

Strength

Power cleans

5 x 3 @ 70-80%

WOD

Tabata

1 min. rest between rounds

Sit ups

Back squat 45/35

Push press 45/35

Bar hop overs

Final score is lowest number of reps

Post

Foam roll legs and back

WOD Monday 9/11/17

Warm Up

Banded shoulders

2 min. run around room (high knees, butt kicks, crab walk, skip, etc...)

2x

20 hollow rocks

20 supermans

20 sit ups

Strength

Deadlift

5 x 3 @ 70-80%

Warm up to this weight

WOD

10 min. AMRAP

5 T2B

10 burpees

15 KB swings 53/35

Post

Coach's choice of 5 min. abs

WOD Friday 9/8/17

Warm Up

400m jog

KB walk around room (arm at 90)

10 wall balls

KB lunges (arm at 90)

10 wall balls

400m jog

Skill

5 rounds

1 min. double unders

1 min. rest

WOD

4 RFT

1 min. dumbbell snatch 30/20

1 min. box jumps 24/20

1 min. DB burpees

1 min. rest

Post

50 hollow rocks

50 back extensions

WOD Thursday 9/7/17

Warm Up

200m jog

Shoulder opening stretches

3x

100 singles

50 squats

25 push ups

Strength

Overhead squat

5 x 5 building to as heavy as possible

WOD

6 RFT

400m run

2 min. rest

Post

Couch stretch and stretch/smash calves

WOD Wednesday 9/6/17

Warm Up

Hamstring and hip stretches

2x

1 min. singles

1 min. squats

1 min. sit ups

1 min. Russian KB swings

Strength

Hang snatch

5 x 5 at light weight, focusing on form!

WOD

3 RFT

21 KB swings 53/35

15 pull ups

9 goblet squats

Post

5 min. plank, mix it up as needed