MONDAY (31 OCT 16)

Locations
-3rd Floor Weight Room
-62 Room

STRENGTH (Front Squat...bottom 2 bottom)
-5 x 50%
-5 x 60%
-5 x 70%



WOD
100 x DUs
15 x Pistols (R)
15 x Pistols (L)
40 x Ab-Mat Sit-ups
12 x Pistols (R)
12 x Pistols (L)
40 x Ab-Mat Sit-ups
9 x Pistols (R)
9 x Pistols (L)
100 x DUs

FRIDAY (28 OCT 2016)

Location
-62' Room


SKILL
-Spend 5 minutes working on handstand Push-ups.  Try for 5x5 kipping if able.


WOD

Level 1 = 1 Round
Level 2 = 2 Rounds...but go backwards, so once you do 20 x T2B, you do 20 more!

20 x Pull-ups
30 x KBS (53/35)
40 x Air Squats
50 x Push-ups
100 x Double Unders (200xsingles)
50 x Lunges (25 each leg)
40 x Sit-ups
30 x Goblet Squats (53/35)
20 x Toes 2 Bar

THURSDAY (27 OCT 16)

Locations
-3rd Floor Weight Room
-62 Room


STERNGTH
-6 x Sets: OF 1 x 1 x 1: Power Clean from floor, Power Clean from above knees, Squat Clean from high hang.



WOD (level 1 / level 2)
-4 Min:  (20/30) Burpees...in the remaining time as many Toes 2 Bar as possible.

3 Min Rest

-3 Min: (20/30) Air Squats...in the remaining time as many Toes 2 Bar as possible.

3 Min Rest

-3 Min:  (15/20) Wall Balls...in the remaining time as many Toes 2 Bar as possible.

WEDNESDAY (26 OCT 2016)

Locations
-3rd Floor Weight Room



STRENGTH
-BACK SQUAT: 6 sets of 3 reps.  60%-75% 1RM, should be fast reps, focus on quality form (60-90 sec rest).


WOD

Level 1
3 Rounds for Time:
6 x Thrusters (95/65)
9 x Burpees
12 x Jumping Pull-ups

Level 2
5 Rounds for Time:
6 x Thrusters (135/85)*
9 x Burpees
12 x Pull-ups

*Adjust weight as needed.  Should be able to do all 6 unbroken...but it should be tough.



TUESDAY (25 OCT 2016)

Locations
-3rd Floor Weight Room


STRENGTH
-Strict Press: 10-8-6-4-4


WOD

9 MIN AMRAP

Level 1
3 x Push Press (95/55)*
3 x Pull-ups**
6 x Push Press (95/55)
3 x Pull-ups
9 x Push Press (95/55)
6 x Pull-ups
12 x Push Press (95/55)
6 x Pull-ups
15 x Push Press (95/55)
9 x Pull-ups
18 x Push Press (95/55)
9 x Pull-ups
*Every Round the Push Press goes up by 3
**Every 2 Rounds the Pull-ups go up by 3.

Level 2
3 x Push Press (115/65)*
3 x Pull-ups**
6 x Push Press (115/65)
3 x Pull-ups
9 x Push Press (115/65)
6 x Pull-ups
12 x Push Press (115/65)
6 x Pull-ups
15 x Push Press (115/65)
9 x Pull-ups
18 x Push Press (115/65)
9 x Pull-ups
*Every Round the Push Press goes up by 3
**Every 2 Rounds the Pull-ups go up by 3.

For both, keep going beyond the listed rounds if able, just continue to increase reps as noted.


MONDAY (24 OCT 16)

Locations
-3rd Floor Weight Room


STRENGTH
-5 sets / 4 reps: Front Squats...build towards a very heavy final set.


WOD

7 Rounds

Level 1

6 x Burpees over bar
5 x Power Cleans (135/75)*
6 x Burpees over bar
6 x Toes 2 Bar
2 MIN REST

Level 2
6 x Burpees over bar
5 x Power Cleans (185/115)*
6 x Burpees over bar
10 x Toes to bar.
2 MIN REST

* Scale the weight as needed / able.  Weight should be something you can do unbroken, but which still greatly fatigues you.

*** The goal of this workout is to push yourself very hard, and complete the movement in 1:15 to 1:45.  If it takes you 2 min or more sale back the reps/weight.  You should push very hard, look at your watch when you finish, then rest for 2 minutes and go again.  Push hard and then take your rest, try to complete each round in the same amount of time (shows consistent recovery).

FRIDAY (21 OCT 16)

Locations
-62' Room
-Power Lifting Room


Skill
-5 Minutes working on pull-ups (kipping / butterfly)
-5 Minutes working on Handstand Push-ups


WOD

FOR TIME....with an 8 Min CAP.

25 x Bench Press (95/65)
25 x Deadlift (135/95)

20 x Bench Press (135/95)
20 x Deadlift (185/135)

15 x Bench Press (175/115)
15 x Deadlift (225/175)

15 x Bench Press (205/135)
15 x Deadlift (255/205)

10 x Bench Press (225/155)
10 x Deadlift (275/225)

5 x Bench Press (245/175)
5 x Deadlift (295/245)



THURSDAY (20 OCT 16)

Location
-3rd Floor Weight Room



STRENGTH
- 5 x 5 Back Squat (2 min rest), pick a weight you can hit at least 4 reps without assistance.



WOD

21-15-9

Level 1
Pull-ups
Push Press (95/55)*   *Bar starts on the floor.
Burps over the bar

Level 2
Chest 2 Bar Pull-ups
Push Press (115/75)*    *Bar starts on the floor.
Burps over the bar.

WEDNESDAY (19 OCT 16)

Locations
-62 Room


SKILL
-Rowing



WOD

1500m Row
50 x Sit-ups
50 x Push-ups

1000m Row
30 x Sit-ups
30 x Push-ups

500m x Row
10 x Sit-ups
10 x Push-ups

TUESDAY (18 OCT 16)

Location
-3rd Floor Weight Room


SKILL
10 Min:  Squat clean singles.  Work up to 65-75% 1RM.

5 Min:  Double-unders:  Try for 3 sets of 10-15 unbroken.
                  *If you have double-unders, work on sets of 40-50 with lifters on.



WOD

3 ROUNDS For TIME

Level 1
10 x Front Squat (135 / 95)...starts from floor
20 x Pull-ups
30 x Double-unders OR 90 x single under

Level 2
10 x Front Squat (185 / 135)...starts from floor
20 x Chest 2 Bar Pull-ups
50 x Double-unders

MONDAY (17 OCT 16)

NO SCHEDULED CLASS.  Feel Free to meet normal time (0530-0630) to conduct workout.


Location
-3rd Floor Weight Room



SKILL:
3-Position Snatch.  Floor, Mid Thigh, High Hang.  Work up to 65-75% 1RM....5 Sets.



WOD

8 Min AMRAP

Level 1
8 x Ground to Overhead (75/45)
5 x Pull-ups


Level 2
12 x Snatch (75/45).
5 x Chest 2 Bar Pull-ups



FRIDAY (14 OCT 2016)

Locations
-62' Room


SKILL
-Kettlebell Swing
-Kettlebell Snatch



WOD

6 MIN AMRAP

Level 1
5 x Pull-ups
10 x Kettlebells swing (53/35)
15 x Push-ups

Level 2
10 x Chest 2 Bar Pull-ups
15 x Kettlebell Swings (70/53)
20 x Push-ups

5 MIN REST

4 MIN AMRAP

Level 1
15 x Sit-ups
10 x Burpees
5 x Kettlebell snatch (35/18...use Dumbbell if necessary)

Level 2
15 x Knees to Elbows
10 x Burpees
5 x Kettlebell Snatch (53/35)





THURSDAY (13 OCT 16)

Locations
-3rd Floor Weight Room


SKILL:
15 Min Build up to a heavy 3RM Back Squat.



WOD

3 Rounds for Time:

Level 1
10 x Over Head Lunge (65/45)...(5 right leg / 5 left leg).
10 x Toes 2 Bar
20 x Push-Press (65/45).


Level 2
16 x Over Head Lunge (105 / 65)...(8 right leg / 8 left leg).
10 x Ankles 2 Bar
26 x Push Press (105/65).

WEDNESDAY (12 OCT 16)

Location
-62' Room
-Hayes Track


SKILL
-Work on Handstand Push-ups: 5-5-5-5

Work on Pull-ups:

Level 1
Kipping or Butterfly: 5-5-5-5

Level 2
Chest to bar: 8-8-8-8




WOD (Upstairs on Hayes Gym Track and Landing).

4 Rounds for time:

Level 1
15 x Wall Ball (20/14)*
2 x Laps

Level 2
25 x Wall Ball (20/14)*
3 x Laps


*WALL BALLS
-Do wall balls outside of track on landing area by the stairs.
-If you set the ball down before the end of the set (break it up), you have to do 5 x burpees each time.  Stopping and standing there with the ball in your hands to avoid burpees also counts as breaking up the set....and you still have to stop and do 5 burpees.


TUESDAY (11 OCT 16)

No Scheduled Morning Class Today


Skill:
-Work on Power Cleans



WOD
-2 Min EMOM* (20 Min Total)


Level 1

5 x Power Clean (115/65)
5 x Toes 2 Bar
10 x Burpees Over Bar

Level 2
5 x Power Clean (185/115)
10 x Toes 2 Bar
10 x Burpee Over Bar


*EMOM (Every Min on the Min).  In this case, every 2 minutes you start a new round.  The goal being to finish before 2 minutes and resting for the remainder of the time.  If you are unable to complete a round in 2 min then reduce the amount of reps, starting with reducing burpees to 5.

MONDAY (10 OCT 16)

No Class due to Holiday.

For Time:

Level 1
Run a 5K

Level 2
Run 5 Miles

FRIDAY (07 OCT 16)

Location
-3rd Floor Weight Room



STRENGTH / Skill
- Work up to a comfortable 3 Rep Snatch
-Then Clean & Jerk using that weight: 4-4-4



WOD

9 MIN AMRAP

Level 1

3 x Snatch (95/55)
6 x Clean & Jerk (95/55
9 x Pull-ups
15 x Air Squats

Level 2

3 x Snatch (135/95)
6 x Clean & Jerk (135/55
9 x Chest to Bar Pull-ups
20 x Air Squats

THUESDAY (06 OCT 16)

Location:
-62' Room

Skill

Handstand Push-ups  5-5-5-5-5
-Strict if able
-Kipping if necessary


WOD

5 MIN AMRAP
20 x Kettlebell Swing (53/35)*
5 x Ankles 2 Bar

5 MIN REST

5 MIN AMRAP
15 x Kettlebell Swing (53/35)*
10 x Knees to Elbows

5 MIN REST

5 MIN AMRAP
10 x Kettlebell Swing (53/35)*
15 x Sit-ups


Scale UP or DOWN as needed.












WEDNESDAY (05 OCT 16)

Location
-3rd Floor Weight Room


SKILL
-Squat Cleans: 3-3-3-3*

*Your Last Squat set of three should only be a moderate weight (60-70% 1RM)



WOD

20 MIN AMRAP

Level 1

10 x Front Squat (95/45)*
15 x Sit-ups
1 x Arvin Lap (Take a right out door, down to basement, across to base of stairway to heaven, run up to 3rd floor, back to weight room...not 4th floor).
1 MIN REST.

*Bar for front squats starts from floor each time...1st rep should be squat clean.

Level 1

12 x Front Squat (155/95)*
20 x Sit-ups
1 x Arvin Lap (Take a right out door, down to basement, across to base of stairway to heaven, run up to 3rd floor, back to weight room...not 4th floor).
1 MIN REST

*Bar for front squats starts from floor each time...1st rep should be squat clean.

TUESDAY (04 OCT 16)

Location
-3rd Floor Weight Room



SKILL
-Double Unders



WOD

Level 1
50 x Single Unders
40 x Box Jumps (20/16)
30 x Kettlebell Swing (53/35)
20 x Deadlift (185/115)
10 x Burpees
20 x Deadlift (185/115)
30 x Kettlebel Swing (53/35)
40 x Box Jumps (20/16)
50 x Single Unders

Level 2
50 x Double Unders
40 x Box Jumps (24/20)
30 x Kettlebell Swing (70/53)
20 x Deadlift (225/155)
10 x Burpees
20 x Deadlift (225/155)
30 x Kettlebel Swing (70/53)
40 x Box Jumps (24/20)
50 x Double Unders

Scale Weight as needed.
*Kettlebells can be found in 62' Room.  Will need to be brought to gym before execution...and back after.






MONDAY (03 OCT 16)

Locations
-3rd Floor Weight Room



SKILL
-Power Snatch 3-3-3-3-3

75/55, 95/65, 115/75, 135/95, 155/135



WOD
8 MIN AMRAP


                    Level 1 / Level 2
10 x Snatch (95/65) / (65/45)
15 x Toes 2 Bar      / Hanging Knee Raises

12 x Snatch (105/70) / (70/50)
15 x Toes 2 Bar      / Hanging Knee Raises

14 x Snatch (115/75) / (75/55)
15 x Toes 2 Bar      / Hanging Knee Raises

16 x Snatch (135/95) / (95/65)
15 x Toes 2 Bar      / Hanging Knee Raises

18 x Snatch (155/105) / (105/70)
15 x Toes 2 Bar      / Hanging Knee Raises