Month: November 2015

12.1.15

Tuesday

A.
Every 2:00 for 5 sets:
5 Toes to rings + 3 Muscle-ups

B.
15 RFT:
15 Double-unders
5 Handstand push-ups

20:00 cap

Scheduling Reminder for this week:
Monday through Friday will be all normal hours with the exception of Friday evening. The last class Friday will be 5:30pm
Saturday – No Classes, MFLH Invitational: Get your tickets HERE
Sunday – No Classes, Agerbomb Seminar: Sign up HERE
Sorry for any inconvenience.

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11.30.15

Monday

A.
Every 2:00 minutes for 12:00:
Snatch
Set 1 – 2 @ 60%
Sets 2, 3 – 2 @ 65%
Sets 4, 5, 6 – 2 @ 70%

B.
Every 2:00 for 5 sets:
Back Squat x 3 @ 70%

C.
AMRAP in 6:00
Front Squats (185/125)
*10 Burpees every time you drop the barbell.

Scheduling Reminder for this week:
Monday through Friday will be all normal hours with the exception of Friday evening. The last class Friday will be 5:30pm
Saturday – No Classes, MFLH Invitational: Get your tickets HERE
Sunday – No Classes, Agerbomb Seminar: Sign up HERE
Sorry for any inconvenience.

11.27.15

Friday.

A.
4 sets:
Back Squat
Set 1 – 3 @ 70%
Set 2 – 3 @ 75%
Set 3 – 3 @ 80%
Set 4 – 3 @ 85%

B.
For time:
200m Run
21 Deadlift (315/215)
21 Box jumps (30/24)
200m Run
15 Deadlift
15 Box jumps
200m Run
9 Deadlift
9 Box jumps
200m Run

11.26.15

Thursday

Happy Thanksgiving!

TURKEY TRIO
40 minute AMRAP:

Partner 1 –
Run 400m

Partner 2 –
AMRAP of the complex:

1 Deadlift + 1 Hang Power Clean + 1 Left and Right Lunge + 1 Shoulder to Overhead = 1 rep
(155/105)

Partner 3 –
AMRAP Burpee Muscle-ups/Pull-ups

Partner 1 is the pace setter. When partner 1 finishes the run, all partners will rotate to the next station and so on for max repetitions.

Have fun with your friends as you do this and be thankful that your fitness allows you to think things like this are fun πŸ™‚

11.25.15

Wednesday

A.
3 Clean (floor, below, above) + Jerk
Every 2:00
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – Max

B.
Every 2:30 for 3 sets:
Front Squat
Set 1 – 3 @ 70%
Set 2 – 3 @ 75%
Set 3 – 3 @ 80%

C.
Every minute on the minute for 10:00
7 Wall ball shots (20/14)
7 Kettlebell swings (70/44)

11.23.15

Monday

A.
3 Position Snatch (floor, below, above)
Every :90
Set 1 – 60%
Set 2 – 65%
Set 3 – 70%
Set 4 – 75%
Set 5 – 80%
Set 6 – Max

B.
Every 3:00 for 3 sets:
Back Squat
Set 1 – 5 @ 70%
Set 2 – 5 @ 75%
Set 3 – 5 @ 80%

C.
21 Shoulder to overhead (135/95)
15 Snatch (135/95)
9 Overhead squat (135/95)

10:00 Cap

Scheduling Reminder for next week:
Monday & Tuesday – Normal hours
Wednesday – No 6:30pm or 7:30pm classes.
Thursday – Turkey WOD 9:30am.
Friday – Normal AM classes only.
Saturday & Sunday – Normal Hours.
Sorry for any inconvenience.

11.19.15

Thursday
A.
Complete as many rounds and reps as possible in 4 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (53/35)
50 Double Unders

Rest 3 minutes

B.
Complete as many rounds and reps as possible in 6 minutes of:
500 meter row
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (53/35)
50 Double Unders

Rest 3 minutes

C.
Complete the following for time:
500 meter row
10 Burpee Box Jump-Overs (24/20)
20 Toes-to-Bar
30 Shoulder to Overhead (115/75)
40 Kettlebell Swings (53/35)
50 Double Unders

12 minute cap*