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
-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.
-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.
-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.
-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).
-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)
-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.
-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
-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
-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
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)
-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).
-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.
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.
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
-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.
-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.
-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.
-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
-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
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