Category: WOD


Tuesday April 13, 2021

By Suzie Lilakos,

1. Front Squats:
3×5 @50%
3×3 @70%

2. “Running Jackie”
1000m Run
50 Thrusters (45/35)
30 Pull Ups

*15 min time cap

  Category: WOD
  Comments: None

Monday April 12, 2021

By Suzie Lilakos,

1. EMOM 10:

10 Double Unders
6 Hand Release Push Ups

*perfect day for DU practice!

2. “Spice Classics”

10-1 Power Snatch (95/65)
20 Double Unders after each set

*12 min time cap

  Category: WOD
  Comments: None

Sunday April 11, 2021

By Suzie Lilakos,

Endurance 8:15am – 9:00am

Barbell Club at 9:30am

  Category: WOD
  Comments: None

Saturday April 10, 2021

By Suzie Lilakos,

Open Gym 7:30am – 8:45am
Class at 9:00am
Open Gym 10:15am – Noon


“Saturday Smash Up”

Every 4:00 for 28:00

3 Back Squats @75-85%
400m Run
1 Smooth Set of Muscle Ups or Pull Ups

*these are meant to me technique focused, move well for a few reps then rest

-Rest 5:00

Every 4:00 for 20:00
25/20 Calorie Row

*score is your slowest round

  Category: WOD
  Comments: None

Friday April 9, 2021

By Suzie Lilakos,

***R.E.D. Friday!***

“U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.”

“Holleyman”

30 Rounds for time:
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Power Clean (225/155)

*35 min time cap

  Category: WOD
  Comments: None

Thursday April 8, 2021

By Suzie Lilakos,

1. “Peaceful and Deep”

AMRAP 30
200m Run
15 Calorie Row
200m Run
20 Calorie Row
200m Run
25 Calorie Row

*continue adding 5 Calories each round on the rowing.

2. Coach Lead Mobility

  Category: WOD
  Comments: None

Wednesday April 7, 2021

By Suzie Lilakos,

***Newest member to the Red Brick wall: Lindsy Connelly! 12 consecutive months of 15 or more classes! Nice work Linds!***

March 2021 Committed Club:

-Skyla -Brain -Matt

-Rachel -Jon B. -Melissa F.

-Mark M. -Bill -Kevin P.

-Chris B. -Mike J. -Derrick

-Kristina -Emily -Jeff

-Eddie -Csilla -Tanya

-Lindsy -Mark D. -Scott

-Craig -Dan F. -Mike I.

-Nate J. -Nate O.

-Colleen -Tom B.

————-

1. Snatch:

3-2-1 @70-80%
3-2-1 @75-85%
3-2-1 @80-90%

*drop and reset

2. “Duces”

3 Rounds:
5 Burpee Bar Muscle Ups (or 7 Burpee Pull Ups)
20 Overhead Squats (95/65)

*12 min time cap

  Category: WOD
  Comments: None

Tuesday April 6, 2021

By Suzie Lilakos,

1. Back Squat:

Build to a moderate-heavy set of 3 reps*
*tempo reps – slow and controlled down, pause at the bottom, speed up

Then,

Every :90 for 10:30 (8 sets)

3 Back Squats (no tempo or pause) @50% of 1RM

2. “Fold In the Cheese”

For time:
EMOM until you reach 40 DB Box Step Overs
-Min 1: 200/150m Row
Max DB Box Step Overs (50/35) to (24/20)

-Min 2: 8 Double DB Snatch (50/35)
Max DB Box Step Overs

*continue alternating between row and snatches

*14 min time cap

  Category: WOD
  Comments: None

Monday April 5, 2021

By Suzie Lilakos,

1. Power Clean:
1 rep – build up to about 80% of your 1RM

Then, EMOM 10
R1-3 @70%
R4-7 @65%
R8-10 @60%

2. “Wonderwall”

AMRAP 10
16 Pull Ups
8 Box Jumps (24/20)
16 Power Clean (95/65)
12 Pull Ups
6 Box Jumps 
12 Power Clean
8 Pull Ups
4 Box Jumps
8 Power Clean

  Category: WOD
  Comments: None

Sunday April 4, 2021

By Suzie Lilakos,

Endurance 8:15am – 9:00am

Barbell Club at 9:30am

  Category: WOD
  Comments: None