WOD/Events

6
Jan

Friday, January 7, 2022

Strength:

E2MOM 18
1: 3 – 5 Kip Up/Strict Down Pull Ups with :03 Negative (Fx: 3 – 5 Jumping Pull Ups with Slow Negative) (Rx+: 3 – 5 Strict Pull Ups with :03 Negative)
2: 10 Alternating Goblet Cossack Squats (Fx: Unweighted)
3: 5 Kneeling Jumps (Fx: Seated Box Jumps) (Rx+: Kneeling Box Jumps)

Conditioning :

AMRAP 7
21 Russian Kettlebell Swings (32/24) (Fx: 24/12)
7 Box Jumps (30/24) (Fx: 24/20) (Rx+: 36/30)

 

5
Jan

Thursday, January 6, 2022

Strength:

25:00 to Establish:
1RM Deadlift

Conditioning:

10 – 8 – 6 – 4 – 2 (Rx+: 14 – 12 – 10 – 8 – 6)
Strict Handstand Push Ups (Fx: Kipping)
1 – 2 – 3 – 4 – 5
Power Cleans (185/125) (Fx: 155/105) (Rx+: 225/155)
Finish Each Round With 200m Run (Weather permitting)


4
Jan

Wednesday, January 5, 2022

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Strength:

E2MOM 10
2 Split Jerks @75 – 80%

Conditioning:

EMOM 15
1: 20 Alternating Dumbbell Hang Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
2: AMRAP Rope Climbs (Rx+: Legless)
3: Rest

3
Jan

Tuesday, January 4, 2022



Strength:

E2MOM 18
1: 5 Parallette Plank to :03 Tuck Hold (Fx: 3 Plank to :03 Tuck Hold on Boxes) (Rx+: 3 Parallette Plank to :03 L-Sit)
2: 5 Each Side Kettlebell Windmills
3: 10 Weighted Sit Ups with Feet Secured

Conditioning:

10 Rounds
8 Dumbbell Box Step Ups (50/35) (Fx: 35/20) (Rx+: 70/50)
4 Burpee Box Jumps (24/20)

2
Jan

Monday, January 3, 2022

Schedule update:

No 8:30PM open gym or WOD


Weekly OverviewEvents/Classes
MondayBack Squats
TuesdayGymnastics and Core Core Blast @ 6:45PM
Mobility @ 6PM Shoulders and chest
WednesdaySplit Jerks No Skills Class
ThursdayDeadlift
FridayGymnastics Strength
SaturdayCore Strength
Sunday
Long metcon
Yoga: 10AM!
Faith and Fitness @ 3:30PM More Information!

Strength:

25:00 to Establish:
1RM Back Squat

Conditioning:

2 Rounds
21/16 Calorie Row (Fx: 16/11)
21 Hang Power Snatches (115/80) (Fx: 75/55) (Rx+: 135/95)

2
Jan

Sunday, January 2, 2021


Strength:

E3MOM 15
Rx+:
5 Tempo Strict Handstand Push Ups (50×5)
100m Jog

Rx:
5 Tempo Kipping Handstand Push Ups (50×5)
100m Jog

Fx:
5 Tempo Kipping Handstand Push Ups (30×3)
100m Jog

Scaled:
5 Tempo Pike Handstand Push Ups (30×3)
100m Jog

Conditioning:

21 – 15 – 9
Hang Power Cleans (155/105) (Fx: 115/80) (Rx+: 185/125)
9 – 15 – 21
Burpees Over the Bar

 

31
Dec

Saturday, January 1, 2022

Schedule update:

1PM WOD only!!


 

Strength:

5 Rounds
Work :30/Rest :15
1: High Plank
2: Low Plank
3: Reverse Plank
4: V – Ups or Tuck Ups

Conditioning:

AMRAP 22
400m Run
22 Jump Switch Lunges
22 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
11 Each Arm Dumbbell Front Squats (50/35) (Fx: 35/20) (Rx+: 70/50)
22/17 Calorie Row (Fx: 17/12)

30
Dec

Friday, December 31, 2021

Schedule update:

No 8:30PM WODs

Friday cancelled classes: 5:30PM and 6:30PM

Saturday: 1PM WOD only!!

Strength:

EMOM 15
1 Power Clean (ME)

Conditioning :

4 Rounds
With a Partner, Alternating Movements
200m Run
20ft Handstand Walk (Fx: 40ft Bear Crawl) (Rx+: 40ft)
20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)