Thursday Workout: Hang Clean + Jerk, Intervals

STRENGTH

Every 30 Seconds for 10 Minutes (20 Sets)

• Hang Power Clean + Jerk

*Jerk can be split or power. Work at moderate weight and build if you are able to.

WOD

Level 1

5 Total Sets:

• 90 Seconds Work: Row x 12/10 Calories, Max Rep Dumbbell Hang Clean Thruster in Remaining Time
• 90 Seconds Rest

15 Calories for Men, 12 Calories for Women. Scale # of Calories if needed to keep it below 1:15 of work.  Score is total number of Squat Clean Thrusters.

Level 2

5 Total Sets:

• 90 Seconds Work: Row x 15/12 Calories, Max Rep Squat Clean Thruster in Remaining Time (135/95)
• 90 Seconds Rest

15 Calories for Men, 12 Calories for Women on Row. Scale # of Calories if needed to keep it below 1:00 of work.  Score is total number of Squat Clean Thrusters.

ANNOUNCEMENTS

• September 23: Ladies Night WOD and WINE! RSVP Here
• September 25: Yoga!  See the Event Here.

Wednesday Workout: AMRAP 10s

WOD

Level 1

AMRAP 10:

• Push-up x 10
• V-Up x 10
• Row x 250m

Rest 5 Minutes

AMRAP 10:

• Dumbbell Snatch x 20 (10/side)
• Dumbbell Strict Press x 10
• Run x 200m

Level 2

AMRAP 10:

• Push-up x 10
• Toe to Bar x 10
• Row x 250m

Rest 5 Minutes

AMRAP 10:

• Power Snatch (95/65) x 10
• Handstand Push-up x 5
• Run x 200m (or Row x 250m)

*Try to approach each amrap at a 90% pace – i.e. approach it as you would a 20min amrap.

ANNOUNCEMENTS

• September 23: Ladies Night WOD and WINE! RSVP Here
• September 25: Yoga!  See the Event Here.

Tuesday Workout: Back Squat, AMRAP, Planks

STRENGTH

Back Squat, 3 Reps every 2 Minutes for 5 sets

*Start at moderate weight and build as you are able to each set. Build to a heavy set of 3 for the day.

WOD

Level 1

AMRAP 8:

• Wall Ball (14/6) x 3
• Burpee Box Step Up (18/12) x 3
• Wall Ball x 6
• Burpee Box Step Up x 6
• Wall Ball x 9
• Burpee Box Step Up x 9
• and so on…

Level 2

AMRAP 8:

• Wall Ball (20/14) x 3
• Burpee Box Jump (24/20) x 3
• Wall Ball x 6
• Burpee Box Jump x 6
• Wall Ball x 9
• Burpee Box Jump x 9
• and so on…

Continue the pattern until 8 minutes is up. Record total number of reps completed after the time cap.

CASH OUT

Tabata Plank (add weight using plates if possible)

ANNOUNCEMENTS

• September 23: Ladies Night WOD and WINE! RSVP Here
• September 25: Yoga!  See the Event Here.

Monday Workout: SP, Helen

Awesome work to everyone who did the Guardians’ Gauntlet this past weekend!  If you have pictures you want to be shared on our Facebook page, please email them to Scott. Thanks!

STRENGTH

Shoulder Press, 5-5-5-5-5

*Start moderate (~60-70%) and build to a challenging set of 5.  Rest 90 seconds between sets.

WOD

Level 1

3 Rounds for Time of:

• Run x 250m
• Russian Kettlebell Swing (35/20) x 21
• Ring Row x 12

Level 2

“Helen”

3 Rounds for Time of:

• Run x 400m
• Kettlebell Swing (53/35) x 21
• Pull-up x 12

Notes: If subbing rowing for running, do 500m row each round in place of 400m run.

Compare here

ANNOUNCEMENTS

• September 23: Ladies Night WOD and WINE! RSVP Here
• September 25: Yoga!  See the Event Here.

Friday Workout: AMRAP 15

Tomorrow is the Guardians’ Gauntlet 5k Obstacle Course Race!  If you are registered for the race, take today as a rest day. Good luck to everyone completing the fundraiser race!

WOD

Level 1

AMRAP 15:

• Run x 250m
• Air Squat x 20
• Push-up Hands Elevated x 20
• Hang Power Clean x 10

Level 2

AMRAP 15:

• Run x 400m
• Air Squat x 30
• Push-up x 30
• Power Clean (155/105) x 10

ANNOUNCEMENTS

• September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
• September 10: Guardians’ Gauntlet 5k Fundraiser!  Register/Donate!
• September 23: Ladies Night WOD and WINE! RSVP Here
• September 25: Yoga!  See the Event Here.

Thursday Workout: Clean and Jerk, Row Intervals

STRENGTH

Clean and Jerk, build to a heavy double in 10 minutes

WOD

10 Rounds:

• 30 Seconds Work: Row for Max Calories
• 60 Seconds Rest

Share rowers as needed. If possible, reset monitor after each round. Score is total calorie count at the end of 10 rounds.

ANNOUNCEMENTS

• September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
• September 10: Guardians’ Gauntlet 5k Fundraiser!  Register/Donate!
• September 25: Yoga!  See the Event Here.

Wednesday Workout: Thruster, AMRAP6

STRENGTH

OTM 15:

• 3 Thrusters (from floor)

*Start at moderate weight and build as you are able to

WOD

Level 1

AMRAP 6:

• Buy-in of 75 Tuck Jump, Then Max Rep Burpees in Remaining Time

Level 2

AMRAP 6:

• Buy-in of 200 Double Unders, Then Max Rep Burpees in Remaining Time

ANNOUNCEMENTS

• September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
• September 10 – Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
• September 25: Yoga!  See the Event Here.

Tuesday Workout: Re-test WOD

WOD

Level 1

Complete the Following for Time:

• Run x 800m
• Hang Power Snatch x 20
• Row x 1000m
• Hang Power Clean + Jerk x 20
• Run x 400m

Level 2

Complete the Following for Time:

• Run x 1 Mile
• Power Snatch (135/95) x 25
• Row x 1500m
• Power Clean and Jerk (135/95) x 25
• Run x 400m

Notes: We will start staggered if there are not enough rowers for everyone in the class.  Choose weight on barbell movements that allows you to move in small touch and go sets or quick singles. No dropping bar loaded with only 10# plates.

Compare here

ANNOUNCEMENTS

• September 9: Join us for the last Fridays After Five of the summer!  RSVP Here
• September 10: Guardians’ Gauntlet 5k Fundraiser!  Register/Donate
• September 17: UPLIFT starts!
• September 23: Ladies Night – WOD and WINE! RSVP and Registration Details Here
• September 25: Yoga!  See the Event Here.

Monday: Labor Day WOD

Reminder that we will only have one class at 10AM due to Labor Day!  All guests are welcome for the team WOD –

if you are new, please sign up and complete a digital waiver HERE prior to coming in.

Afterwards we will fire up the grill for a potluck/hangout!  RSVP Here if you’re coming: Labor Day WOD/Cookout.  Feel free to bring a side to share and/or something you might want to throw on the grill.  See you then!

Labor Day WOD

In Teams of 2 or 3:

800m Run With Sandbag (scale to no sandbag if necessary. and cut run to 600m)

Then, 4 Rounds:

• 15 Pull-ups (scale to Slam Ball or ring row as space allows)
• 15 Sit-ups
• 15 Sandbag Front Squats (scale to air squat or lighter goblet squat)

400m Run With Sandbag

Then, 4 Rounds:

• 15 Kettlebell Swings
• 15 Push-ups
• 15 Sandbag Back Squats

200m Run With Sandbag

Then, 4 Rounds:

• 15 Burpees
• 15 Sandbag Lunges (each lunge counts as a rep)

Notes: Teams complete the running portions together, but with one person carrying the bag at a time. Switch off whenever you want.  For the rest of the work, only one person working at a time.  No Rx weights – choose whatever is challenging for your ability and scale as needed!