FRI 8/31/18 WOD – 6:50pm CLASS IS CANCELLED – All other will meet!

THERE WILL BE NO 6:50pm class today, Friday, 8/31/18.  All other classes will meet!

Warm Up
100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 5 Back Squats – 3 Rounds (add weight)

Strength WOD – Back Squat – 1-1-1-1-1-1-1 (Compare to 5/15/18)

WOD
12 Min AMRAP
10 Back Squats @ 60% of 1RM
100m Run
Rounds + Reps

THU 8/30/18 WOD

Warm Up
1 Min Row or 1 Min Bike
Empty Bar – 3 SP – 3 PP – 3 PJ – 2 Rounds
10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups
5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Push Jerk 7-5-3

Strength WOD – Push Jerk – 1-1-1-1-1-1-1 (Compare to 5/31/18)

WOD
30 sec AMRAP
Touch the Bar Burpees
 – 1 Min Rest –
6 Rounds for Total Reps

WED 8/29/18 WOD

30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec high jump singles – 10 Abmat Sit ups – 5 Goblet Squats – 10 Side lunges strong>
30 sec double unders – 10 Down Dogs – 3 Handstand holds – 5 Pull ups
Bear Crawl/Inchworm

3 Min AMRAP
10 Goblet Squats 70/55#
10 C2B Pull ups
-Rest 2 Min-
5 Cycles for Total Rounds + Reps

L2
10 Goblet Squats 55/35#
10 Pull ups
-Rest 2 Min-
5 Cycles for Total Rounds + Reps

L1
10 Goblet Squats 35/15#
10 Banded or Ring Rows
-Rest 2 Min-
5 Cycles for Total Rounds + Reps

TUE 8/28/18 WOD

Warm Up
1 Min Row – 1 Min Bike – 100m Run – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Pulls – 3 Power Cleans – Warm Up

Strength WOD – Clean Power Pulls 3-3-3. -THEN- Power Cleans (Touch & Go) 3-3-3-3-3 (Compare to 5/29/18)

WOD

9 Min AMRAP
15 Toes to Bar
10 Deadlift 115/75#
5 Snatches 115/75# Rounds + Reps

L2
15 K290
10 Deadlift 85/55#
5 Snatches 85/55#

Rounds + Reps

L1
15 Lying Toes to Bar
10 Deadlift 65/45#
5 Snatches 65/45#

Rounds + Reps

MON 8/27/18 WOD

Monday 8/27/18
Warm Up
200m Run – Front Skip – Back Skip – Zig Zag Jumps – Crisscross Jumps – Bear Crawl – Inchworm – 10 Push-ups – 10 Sit ups – 10 Squats – 10 Pull ups –
2 Min each Couch Stretch – 2 Min each Banded Hip Hamstring Stretch – Movement Prep – DB Snatch –

WOD
1 Mile Run
30 Dumbbell Snatch 50/35#
800m Run
20 Dumbbell Snatch 50/35#
400m Run
10 Dumbbell Snatch 50/35#
For Time

L2
1200m Run
30 Dumbbell Snatch 40/25#
600m Run
20 Dumbbell Snatch 40/25#
300m Run
10 Dumbbell Snatch 40/25#
For Time

L1
800m Run
30 Dumbbell Snatch 30/15#
400m Run
20 Dumbbell Snatch 30/15#
200m Run
10 Dumbbell Snatch 30/15#
For Time

SAT 8/25/18 Strength – Snatch –

 

Warm Up
1 Min Row or 1 Min Bike                                           OPEN GYM – PARTNER WOD
-Then-                                                                             80 Wall balls 20/14
10 Pass Thrus                                                               70 Kettlebell Sumo DL High pulls 70/55
10 Around the World                                                 60 Calorie Row
10 Back Rack Presses                                                50 Overhead squats (95/65)
10 OHS                                                                           40 Pull ups
2 Rounds                                                                       30 Handstand pushups
-Then-                                                                            20 Synchronized Burpees
Empty Bar                                                                    10 Man Makers
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
3 Rounds

Hang Power Snatch
5 x 3
Hang Squat Snatch
3 x 3
Power Snatch
3 x 2
Squat Snatch
5 x 1
Back Rack Walking Lunges
3 x 10 (add 10# to last)

Max Time – Plank Hold

FRI 8/24/18 WOD

 

Warm Up
2 Min on Bike or Row
-Movement Prep-

WOD
100 Double unders                    L2-75 DUs / Attempts                                    L1-200 Single unders
20 Clean & Jerk 135/95#           L2-95/65#                                                        L1-55/35#
20 Med Ball Cleans 20/14#      L2-16/12#                                                        L1-14/10#
400m Run                                     L2-200m                                                         L1-100m
100 Double Unders                    L2-50 DUs                                                       L1-200 Singles
20 Pull ups                                   L2-Banded                                                     L1-Ring Rows
20 Burpees                                  L2-Same                                                         L1-Same
400m Run                                    L2-200m                                                         L1-100m
100 Double Unders                   L2-50 DUs                                                       L1-200 Singles
20 Toes to Bar                            L2- Knees to 90                                             L1-Lying T2B
20 Kettlebell Swings 55/35#   L2-45/25#                                                        L1-35/15#
400m Run                                    L2-200m                                                         L1-100m
100 Double unders                   L2-75 DUs / Attempts                                    L1-200 Single unders
For Time

THU 8/23/18 WOD

 

Warm Up
200m Run – Spiderman Crawl – Crabwalk – 100m Run – Walking Lunge – Goose Step – 10 PVC Superman – 10 PVC V Ups – 10 PVC Pass Thrus – 5 SOTS Presses – 5 Overhead Squats – 2 Min Overhead Thoracic Extension (Med Ball / Bar)

Strength WOD – Overhead Squat – 7-7-7-7-7-7-7 (Compare to 5/3/18)

WOD – 15 Min AMRAP
200m Run
-Rest 1 Min-
Rounds + Reps. **You must rest the entire 1 Min as long as time allows**

WED 8/22/18 WOD

 

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec high jump singles – 10 Abmat Sit ups – 5 Dumbbell Push Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Push Press
Bear Crawl/Inchworm
Broad Jump

Strength WOD – Push Press – 1-1-1-1-1-1-1 (Compare to 5/21/18)

WOD
7 Pull Ups                                    L2-Banded                 L1-Ring Rows
7 Burpees                                    L2-Same                     L2-Same
7 Box Jumps 24/20”                   L2- 20/16”                   L1-16/12”
7 Rounds for Time

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