Mon, April 22, 2024

Monday

1) Quarterfinals Workout #4

10 min AMRAP:

10 clean and jerks 135/85 (55-59: 115/75) (60-64: 105/75)
   Rest 1 minute

10 clean and jerks 185/125 (55-59: 135/95) (60-64: 125/85)
   Rest 1 minute

10 clean and jerks 225/155 (55-59: 155/115) (60-64: 145/95)
   Rest 1 minute

Max-reps clean and jerks in time remaining 245/165 (55-59: 185/125) (60-64: 155/105)

2) Back Squat

5x3 ascending

Fri, April 19, 2024

WOD (Pick your poison)

1) Quarterfinals Workout #2

3 Rounds (20 min time cap)

50 Wallballs 20/14#

50 Box over Burpees

Or

Quarterfinals workout #3 (15 min cap)

3 Rounds of

10 Kipping HSPUs ( scale to 20/15 pushups )

20 T2B

2 Rounds of

10 Strict HSPUs (scale to 20/15 pushups)

5 Rope climbs

1 Round of

10 wall facing HSPus (same as above)

20 Ring Muscle ups (scale to Bar mups, C2B, or pullups)

2) Max Pwr Clean

Tues, April 16, 2024

WOD

1) 3 RFT

Ski 300/270m

8 S2O Rx1 155/105 Rx2 135/85, Rx3 115/65

Pull-ups Rx1 15, Rx2 12, Rx3 9

2) Bench Press

5 x 3 ascending

3) Row sprints

1,500/1,350m

1:30 rest

1,000/900m

1:00 rest

500/450m

:30 rest

250/225m

Thurs, April 11, 2024

Thursday

1) 3 Rounds:

6 power cleans Rx1 135/95 Rx2 115/75 Rx3 95/55

12 FR lunges

24 toes to bar Rx2 18 Rx3 14

2) Work to a heavy complex:

2 cleans + 2 jerks

3) For time:

75 DB Box Step ups

Every minute, including 0:00 , complete

3 Devils Press Rx1 50/35 Rx2 40/25 Rx3 35/20

..Continue the EMOM until you’ve reached a total of 75 step ups

(Cap 9 mins)

Tues, April 9, 2024

Tuesday

1) 3 Rounds

250/225m Ski

40ft Handstand walk Rx2 40ft Rx3 2 wallwalks

GHD sit ups Rx1 25 Rx2 20 Rx3 15

40 ft Handstand walk Rx2 2 wallwalks Rx3 2 wallwalks

2) Seated DB Strict Press

5x8 ascending

3) 7 min AMRAP:

10 Deadlifts E 165/115 Rx1 135/95 Rx2 115/75 Rx3 85/55

5 hang snatch

10 OH squats sc: Front squats

Thurs, March 5, 2024

WOD

1) 3 RFT

Jump rope Rx1 50 crossovers, Rx2 50 Dus, Rx3 100singles

8 Power Clean Elite 225/155, Rx1 185/125, Rx2 155/105, Rx3 115/75

T2B Elite 30, Rx1 25, Rx2 20, Rx3 15

2) Backsquat

5 x 4 ascending

3) Bike /Run Sprints

Bike 3 x 1 min work/2 min rest

Run 3 x 400m w/1 min rest

Score is total cals and time on Run

Tues, April 2, 2024

WOD

1) 12 min Emom

8 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65

Bar facing burpees Rx1 14, Rx2 12, Rx3 10

8 Hang Snatch

Bar Over Burpees Rx1 18, Rx2 14, Rx3 10

2) Shoulder Press

5 x 2 ascending

3) 3 RFT

Ski 20/16 cals

10 DB cleans Rx1 50/35, Rx2 40/25, Rx3 35/20

20 DB S2O

Fri, March 29, 2024

Friday

1) Yessenia

Every 2:00 mins x4

200/180m Ski

ME Strict Pull-ups (one set)

*should be able to hit at least 5 in first round, if not scale down

2) Lina

Bench Press tabata (:20on/:10off)x8

Rx1 135/95 Rx2 115/65 Rx3 95/45

3) Christina

Handstand Push-ups

(:30on/:30off)x4

Rx1 deficit kipping Rx2 kipping Rx3 push-ups

1 min rest

Toes to Bar scale: Vups

(:30on/:30off)x4

Thurs, March 28, 2024

Thursday

1) Nalla

14 min AMRAP:

Bike 1000/900m

60 Single unders

15 Back squats *from the ground Rx1 155/105 Rx2 135/85 Rx3 95/65

40 Double unders Rx3 80 singles

10 Front squats

20 Crossovers Rx3 60 singles

2) Jenny B

3 Rounds:

Sled push d/b 45/25

2 laps around turf

3 Rounds:

Sled pull down or back 25/empty

Row 250/225m

(Cap 15 mins)

Wed, March 27, 2024

Wednesday

Logan

“Deck of Death”

35 min AMRAP

Hearts: Box jump overs

Diamonds: Wallballs

Spades: Row cals

Clubs: Db snatch(L+R=1)

Any Ace: 200m Run

Jokers: 15 burpees

Face card:10 reps

*At the beginning of class, members will pick 10 cards and that will determine the workout that class will be doing. Working solo not as a team.

Tues, March 26, 2024

Tuesday

1) Split Jerk

5x3 ascending

2) Woody B.

Shoulder Press tabata (:20on/:10off)x8 Rx1 75/55 Rx2 65/45 Rx3 45/35

*from the ground

3) Erin D.

2 Rounds:

Dumbbell lunge 40ft Rx1 70/50 Rx2 50/35 Rx3 35/25

12 Db Shoulder to overhead (2 dbs)

Dumbbell lunge 40ft

12 Burpees over db