Wednesday Workout: Muscle Up and Wall Balls

WOD

5 Rounds of

  • 3 Muscle Ups
  • 30 Wall Balls

Sub for muscle ups is 3 pullups and 3 ring dips.

Tuesday Workout: Shoulder Press & Gymnastic Drills

Strength

Shoulder Press 3-3-3-3-3 (80 to 90%, compare to 11/2 or 10/26)

Kipping drills

50 arch-hollow snaps (from push-up position, feet coming off the floor when you snap) and 30 mini-tap swings, focus of today is on technique so can break up the numbers as necessary and time is not a factor

We need to finish everything up by 6:45 for our rowing seminar.

 

Monday Workout: Reverse Hollow Holds, HSPU, C2B & Jumping Squats

WOD

  • 45 second “reverse” hollow hold*
  • Rest 45 seconds
  • 45 second “reverse” hollow hold

Immediately after, 21-15-9 of

  • HSPU
  • Jumping Squats (45# / 35#)
  • C2B Pullups

Time starts with reverse hollow hold.  Penalty is 10 burpees at the end for each time you touch the floor during the holds.

*similar to a plank hold except your arms are extended as far as possible so your body is only inches off the floor (good practice for HS body position) sub is regular plank hold


Saturday Workout: AMRAP Power Cleans, Front Squat, Deadlift

Free Day Again Today. Come for fun.

WOD

As Many Rounds as possible in 20 Minutes of: 6 Rounds of

  • 5 Power Cleans (133# / 95#)
  • 10 Front Squats
  • 15 Deadlifts

Friday Workout: Heavy Viking Fran

We’ll run 2 classes today, one at 5PM and one at 5:30PM. They are Free and open to the public.

WOD

  • Row 750 Meters
  • 15 Thrusters (133# / 95#)
  • 15 C2B Pullups
  • Row 500 Meters
  • 10 Thrusters
  • 10 C2B Pullups
  • Row 250 Meters
  • 5 Thrusters
  • 5 C2B Pullups

Wednesday Workout: Shoulder Press

Only 5PM and 5:30PM afternoon classes tomorrow.

Strength

Shoulder Press 5-5-5-5-5 (75%)

Gymnastic Drill

Hanging L-Holds (sub is hanging tuck holds): 1 min hold, 1 min rest, 45 sec hold, 45 sec. rest, 30 sec hold, 30 sec rest, 15 sec hold, 15 sec rest

45 Seconds After

  • 2 Round of Max Pullups (1 Minute Rest Between)

Gretchen wrote this when she sent it to us:

this is might be ridiculously hard but it’s the day before thanksgiving so I decided it was ok

 

 

Tuesday Workout: Sorta Nancy

WOD

3 Rounds of

  • Run 800 Meters
  • 10 OH Squats (65% of Max)
  • 30 Walking Lunges
  • 30 Pushups

Cut-off is 22 minutes for this WOD.  Scale reps as necessary.  Classes start in the afternoon on the dot!

Monday Workout: Heavy Thrusters and Gymnastic Work

Strength

3-3-3-3-3 Thrusters (compare to 10/19 or 10/7)

WOD

3 Rounds of:

  • 25 hollow rocks
  • 20 mini-tap swings
  • 25 arch-rocks

Saturday Workout: Nasty Girls

Free day today. Join us for fun.

WOD

3 rounds for time of:

  • 50 Squats
  • 7 Muscle-ups
  • 10 Hang Power Cleans (135 Rx)

Scale as necessary!

Friday Workout: Good Mornings, Double Unders & Jumping Squats

Strength

5-5-5 Good Mornings

WOD

50-40-30-20-10 of

  • Double Unders
  • Jumping Squats (45# / 35#)