WOD/Events

Strength:
Superset!!
Bench Press 4 x 4 (Across)
Barbell Row 4 x 6 (Across)
Conditioning:
Tabata:
Plate Ground to Overhead 45/25, Fx:25/15
Abmat Situps
OH Plate Lunges 45/25, Fx:25/15
Row Cals
*Not rotating

Strength:
Front Squat:
10-8-6-4-2 (ascending)
*Rest as needed
“Beginner”
5 x 5 (Across)
Conditioning:
AMRAP 15:
8 Box Jumps (32/26) (Fx: 24/20)
6 Deadlifts (315/220) (Fx: 225/150)
400m Run

Having pain/tightness?!? Dr. Josh from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength:
Hang Power Cleans:
10:00 to find a Heavy set of 3
Then: 3 sets Max Reps at 85% of heavy triple
Beginner: 8 x 3 (Across)
Athletes: Focus on Cycling Speed
Conditioning:
“18.0”
21-15-9
Dumbbell Snatches (50/35) (Fx:35/20)
Burpees over Dumbbell (2018 Open standard)

~Coach Tucker

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President’s Day Open Gym Hours: 10:30am – 4:30pm
Overview of Week:
Monday: Push Jerk / Nurtirion WOD Retest
Tuesday: Hang Power Cleans/ 18.Zero
Wednesday: Front Squat
Thursday: Bench, BB Row/ Tabata
Friday: TBD
Saturday: OPEN WOD 18.1
Sunday: Push Press
Strength:
Push Jerk:
10:00 to find a Heavy set of 3
Then: 3 sets Max Reps at 85% or Heavy Triple
Beginner: 8 x 3 (Across)
Athletes: Focus on Cycling Speed
 
Conditioning:
Nutrition Benchmark Test (compare to Jan 15, 2018):
On a running clock:
From 0-12:00, AMRAP 12:
6 Front Squats (155/105#) Fx = 115/75#
8 C2B Pull-ups (Fx = pull-ups or ring-rows)
40 Double-Unders
Rest 3 minutes
When the clock reaches 15:00:
1 Max Set Unbroken Wall-Balls (20/14#)*
*Record two scores, Reps for AMRAP and Max Unbroken Set of Wall-Ball

Yoga with Liz at 10:00AM!!!!

Strength:
Clean:
Every :90 for 15:00
Perform 1 Power Clean + 1 Hang Power Clean
*Increase Weight every set
“Beginner”
Every :90 for 15:00
Perform 3 Hang Power Cleans (Across)
 
Conditioning:
10-9-8-7-6-5-4-3-2-1
Push Press 115/80, Fx: 95/65
Toes to bar, Fx: Abmat Sit ups
RX+ 135/95

 

Strength:
Deadlift
Establish a 1 Rep Max
“Beginners”
Establish a 5 Rep Max
Conditioning:
For time:
600 Meter MB Run 20/14
21 Burpees
18 Hang Power Cleans 135/95, Fx: 115/80
400 Meter MB Run 20/14
15 Burpees
12 Hang Power Cleans 135/95, Fx: 115/80
200 Meter MB Run 20/14
9 Burpees
6 Hang Power Cleans 135/95, Fx: 115/80
Rx+185/115
 

Conditioning:
Open WOD: 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats 95/65, Scaled:65/45
10 chest-to-bar pull-ups, Scaled: Pull Ups
From 3:00-6:00
2 rounds of:
12 overhead squats 95/65, Scaled:65/45
12 chest-to-bar pull-ups, Scaled: Pull Ups
From 6:00-9:00
2 rounds of:
14 overhead squats 95/65, Scaled:65/45
14 chest-to-bar pull-ups, Scaled: Pull Ups
Scaled Masters 55+
*45/35
*Jumping Pull Ups
Follow the same pattern of reps increasing until you fail to complete both rounds
 
Post-WOD Finisher:
Every 3:00 for 15:00
Row 300 meters

Strength:
Snatch:
Every :90 for 15:00
Perform 1 Hang Snatch + 1 Overhead Squat
*Increase Weight every set
“Beginner”
Every :90 for 15:00
Perform 2 Hang Power Snatches + 1 Overhead Squat
*Use PVC for OHS if needed.

 
Conditioning:
EMOM 15:
1) 2 Front Squats (ME: From the Rack)
2) 3-5 Muscle Ups,Fx:7-10 Ring Row (Feet on Box if possible)
3) 20 KB Russian Twists (ME)