Barbell Club
Snatch 6x2
50-60-70-75-75-75%
Snatch Pull
3x4 at 80%
Back Squat 6x4
50-60-70-75-75-75%
Snatch Push Press 3x4 @ 75%
Class
Coach's Choice
Today's Workout >
"Right Round"
1 min on/ :45 sec off
3 rounds
25 toes to bar
25 shoulder to overhead (95/65)
25 burpees over the bar
25 deadlifts
25 cal row
*Pick up where you left off after each rest*
AMRAP10
KB Farmer's Carry
Full WOD
Skill Work: Muscle Ups
EMOM8
3 Ring Muscle Ups (or hardest scale)
"Ballz to the Wallz"
ARMAP6
40 Double Unders
10 Wall Balls
AMRAP5
10 Box Jumps
10 Wall Balls
AMRAP4
10 Burpees
10 Wall Balls
AMRAP3
Wall Balls
*Rest 2 min between AMRAPs*
Full WOD
"Randy"
75 snatches (75/55)
*13 min cap*
Accessory Work
Run
2x800m
3x400m
4x200m
*Rest 1 min between 800s and 400s*
*Rest 30 seconds between 200s*
Core Work
4 rounds
15 GHD Sit ups
10 side plank reach throughs (per side)
Full WOD
Strength
Strict Press: 5x10
"Under Assault"
Cal Assault Bike 30/23- 25/18- 20/15- 15/10
Squat Clean 8-7-6-5 (155/105)
Double Unders 50-50-50-50
Full WOD
Remember to check the reduced AM schedule! Classes 645 and 8am!
Coach Led Mobility
Accessory Work
5 rounds
6 strict pull ups
10 v-ups
10 hand release push ups
"You Lost That Hollow Feeling"
27-21-15-9
HSPU
Box Jumps (30/24)
Hollow Rocks
Full WOD
"30 For 30"
100/85 Cal Row
30 Burpees over the Rower
30 Front Squats (115/75)
30 HSPU
30 Front Squats
30 Burpees over the Rower
100/85 Cal Row
*30 Min Cap*
Core Work
3 rounds: Max Plank Holds
*1 Min Rest Between*
Full WOD