WOD/Events

Yoga with Kristen!!! – 10:00AM

Strength: 

5 Rounds
3 Push Jerks @80 – 85%

Time Cap 12:00

Conditioning:

3 Rounds
40 Calorie Row
20 Hang Power Snatch (95/65) (Fx: 75/55)  
20 Burpees Over the Bar

Open Gym is Cancelled Saturday Afternoon for the Weightlifting Seminar

Skills Class 1:15pm: Strict / Kipping / Butterfly Pullups 

Strength:

E3MOM 15
Romanian Deadlift
1: 10@40 – 45%
2: 10@40 – 45%
3: 10@45 – 50%
4: 10@45 – 50%
5: 10@45 – 50%

% Based on 1RM Deadlift

Conditioning:

1:30 to Complete

30/22 Calorie Assault Bike (Fx: 25/18)

At 1:30 Start:

60 Reverse Lunge Wall Balls (20/14) (Fx: 50 Reps) (Rx+: 70 Reps)

Finisher:

3 Rounds
12 Deficit Push Ups (3″) (Fx: No Deficit) (Rx+: 6″)
1:00 Ring Plank Hold (Fx: High Plank)

Strength:

4 Rounds for Quality
15 V-Ups (Fx: Tuck-Ups)
15 Arch Extensions (GHD Back Extension) 
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)

Conditioning:

AMRAP 12
50 Double Unders
25 Sit Ups
5 Ring Muscle Ups (Fx: 5 Chest to Bar Pull Ups + 5 Hand Release Push Ups)

Strength: 

E2MOM 12
3 Hang Power Snatches
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+

Conditioning:

For Time:
40 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
400m Run
30 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
200m Run
20 Kettlebell Swings (24/16) (Fx: 16/12) (Rx+: 32/24)
100m Run

Strength: 

E3MOM 15
Front Squat
1: 5@65 – 70% (:03 Pause)
2: 5@70 – 75%
3: 5@70 – 75%
4: 5@70 – 75%
5: 5@75 – 80%

Conditioning:

E2MOM 16
1: 32/25 Calorie Ski Erg (Fx: 25/20)
2: 16 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Toes to Bar
3: Rest
4: Rest

Arctic Core Blast – 6:45pm!!!! 

Conditioning:

“Diane”
21 – 15 – 9
Deadlifts (225/155)
Handstand Push Ups

Finisher: 

5 Rounds for Quality
20 Dumbbell Biceps Curls
20 Dumbbell Skull Crushers
10 Dumbbell Lateral Raises
Rest 1:30

NEW PROGRAMMING BLOCK!!! Read more HERE.

Strength:

E2MOM 12
3 Hang Squat Cleans
1: 65 – 70%
2: 70 – 75%
3: 75 – 80%
4: 75 – 80%
5: 80 – 85%
6: 80 – 85%+

Conditioning:

AMRAP 9
10 Jumping Air Squats to Box (24/20)
10 Burpee Box Jump Overs (24/20)
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+ 70/50)

Yoga with Kristen!!! – 10:00AM

Nutrition Challenge begins today! Last chance to sign up! 

REGISTER HERE –> https://nobullnutrition.co/

Strength: 

3 Rounds for QUALITY
:30 Hollow Hold
:30 Rest
:30 Right Side Plank 
:30 Rest
:30 Left Side Plank
:30 Rest
15 GHD Sit Ups (Fx: Weighted Sit Up)
Rest 2:00

Conditioning:

AMRAP 6
10 Right Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Right Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)
10 Left Side Kettlebell Hang Cleans (32/24) (Fx: 24/16)
5 Left Side Kettlebell Front Rack Lunges (32/24) (Fx: 24/16)

Finisher:

Accumulate
2:00 Deadhang 
2:00 Overhead Plate Hold (45/25)

Switch movements when you break.