NO OPEN GYM THIS SATURDAY!

We are in Pensacola with Noah for Beach Brawl 2024.

NO 5:45 PM TODAY -

Warm Up - 2 sets:  10 banded pass-throughs - 10 banded pull-aparts - 10 hollow rocks - 2 sets: - 10 good mornings (empty barbell) - :20 hang from the pull-up bar - 10 kip swings - 1 set:  5 deadlifts (empty barbell) - 10 sumo deadlift + shrug - 5 knees-to-chest - 5 deadlifts (empty barbell) - 10 sumo deadlift high pulls - 5 knees-to-elbows - 2 sets:  5 deadlifts - 5 sumo deadlift high pulls –

WOD I
50 deadlifts L3-95/65# L2-65/45# L1-55/35#
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows L2-7 knees as high as possible L1-knees to 90 –

For time:

WOD II
:40 standing bike
:20 seated bike

10 sets for total calories

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch

NO 7PM CLASS TONIGHT -

Warm Up - 2 sets:  1:00 on any machine or a jog - 8 inchworm push-ups - 12 dumbbell deadlifts - 16 air squats - 2 sets:   5 shuttle runs - 10 alternating dumbbell snatches - 10 hand-release push-ups - 1:00 on any machine or a jog

WOD I
1:00 shuttle runs
1:00 alternating dumbbell snatches L3-50/35# L2-40/25# L1-30/15#
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back –

4 Rounds for Total Reps

WOD II – 6 Min AMRAP
3 muscle-ups
3 thrusters L3-155/105# L2-115/85# L1-65/45#

Rounds + Reps

Post WOD - 2:00 reach, roll, and lift

Warm Up - 5 sets:  :35 row - :25 rest - 1 set:  5 elbow-to-instep/leg - 10 jumping air squats - 5 inchworm + push-ups - 10 jumping air squats - :30 easy row - :30 moderate row - :30 hard row –

WOD

3000m Row L2-2000m Row L1-Max meters in 12 min

For Time

Strength – Shoulder Press – 1-1-1-1-1-1-1 (2 min per set)

Post WOD - 2 sets:  :30 Samson stretch/side - :30 elevated pigeon stretch/side

Warm Up - 2 sets:  100-meter run - 10 alternating Cossack squats - 10 ring rows - 5 up-down + jump and reaches – Pull up:  3 kips + 3 big kips – 3 kipping pullups with pause – 3 kipping pull ups – 5 kipping pull ups – Squat Clean:  20 sec setup hold – 5 muscle cleans – 5 front squats – 5 squat cleans – Build up:  1 set:  3 squat cleans/person – Rest :30-1:00 - 5 squat cleans/person – Use workout load –

Partner WOD
30 squat cleans L3-95/65# L2-65/45# L1-45/35#
30 pull-ups L2-Banded L1-Jumping
800-m run L2-600m L1-400m
– Athletes run together and break up the cleans and pull-ups as needed –

3 Rounds for Time

Post WOD - 2 sets:  1:00 foam roll calves - :30 cat-cow - :30 standing pike stretch

Warm Up - 400-meter jog - 50 ft of each:  Walk on toes - Walk on heels - Bunny hop - High knees - Butt kickers - Lateral shuffle/direction - Karaoke/direction - High knee skipping - Walking lunges - Broad jumps - Burpee broad jumps - 1 set:  :30 calf stretch/leg - :30 leg swings/leg - 1 set:  200-meter run - 50-meter double-kettlebell front-rack lunge - 10 burpees to target - 100-meter double-kettlebell carry - 50-meter double-kettlebell front-rack lunge

WOD I – 15 Min AMRAP
50m Double-kettlebell front-rack carry L3-55/35# L2-45/25# L1-35/15#
10 burpees to target (12 in) L2-8 burpees to target (6 in) L1-6 burpees

Rounds + Reps

WOD II
5 box jumps L3-30/24” L2-24/20” L1-20/16”
10 dumbbell lunges L3-50/35# L2-40/25# L1-30/15#

5 Rounds for time

Post WOD - :30 figure-4 stretch/side - :30 seated pike stretch

Warm Up

2 sets:
5 scap pull-ups
10 kip swings
10 air squats
30 jumping jacks

2 sets:
10 front squats (empty barbell)
2-5 strict pull-ups
30 skier jacks

1 set:
5 front squats (95/135 lb)
4 pull-to-stands
200-meter run

1 set:
5 front squats (125/185 lb)
1 rope climb
200-meter run

2 sets:
3 front squats (155/225 lb)
1 rope climb
100-meter run with a plate
– Rest :30 between sets.

Partner WOD: Share the work / One works at a time
5 front squats L3-225/155# L2-155/105# L1-75/55#
5 rope climbs L2-2 rope climbs L1-5 hand over hand
400-meter run with a plate L3-45/25# L2-35/15# L1-25/10#

5 Rounds for time (30:00 CAP)

Post WOD - 1:00 foam roll quadriceps/leg - 1:00 foam roll hamstrings/leg

Warm Up - 3 sets:  :30 row - 15 band pull-aparts - 10 scap pull-ups - 5 strict presses wirth a :03 pause at the top (empty bar) - :30 row - 3 wall walks with a :03 hold at the top - 10 push-ups - 1 set:  :30 row - :30 handstand hold - 10 piked push-ups - :30 hollow hold - 10 jumping ring dips - 2 sets:  :20 row (moderate pace)
5 handstand push-ups - :20 row (moderate pace) - 5 ring dips - :20 row (moderate pace) - 5 push-ups –

WOD I - JT

21-15-9 L2-15-12-9 L1-15-12-9
Handstand push-ups L2-Handstand negatives L1-pike pushups
Ring dips L2-foot assisted ring dips L1-Box dips
Push-ups L2-Worm up L1-Knee pushups

For time

WOD II
2:00 Air bike
– Rest 1:00 between sets -

5 sets for total calories

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - 1 set:  :30 single-unders - 3 inchworms - 10 seated leg raises (easy) - 10 strict hanging knee raises - :30 speed singles - 3 inchworms - 10 seated leg raises (moderate) - 5 strict hanging tuck-ups - :30 high jump singles - 3 inchworms - 10 seated leg raises (hard) - 3 strict toes-to-bars - :30 double unders or 30 reps – 5 Russian KB swings - :30 double unders or 30 reps – 5 American KB swings –

WOD I
12 KB swings L3-55/35# L2-45/25# L1-35/15#
30 double-unders L2-15 DUs / Attempts L1-15 singles
10 Rounds for Time (15 Min CAP)
WOD II

5 Strict toes to bar L2-5 Knees to elbow L1-Knees to 90

5 Burpees L2-same L1-3 Burpees

8 Rounds for time

Post WOD - 1:00 lacrosse ball foot/side - 1:00 standing pike stretch

Warm Up - 3 rounds:  :45 pizza delivery game - Penalty options:  5 reps of each:  Air squats - Good morning + jumps - Up-downs – Rowing progression:  Set 1: Focus on sitting up tall on the rower / 10 pulls on the rower (easy pace) - Set 2: At 15-20 strokes per minute pace, notice your split time. This should be a lower number / 10 pulls on the rower (15-20 strokes per minute pace) - Set 3: At 20-25 strokes per minute pace, notice your split time. With the same effort as the previous set / 10 pulls on the rower (20-25 strokes per minute pace) - Set 4: At 25-30 strokes per minute pace, notice your split time. With the same effort as the previous / 10 pulls on the rower (25-30 strokes per minute pace) - Set 5: Athlete chooses pace / 15 pulls on the rower

WOD
:20 row – Rest :40.
:30 row – Rest :30.
:40 row – Rest :20.
:50 row – Rest :10.
1:00 row – Rest 1:00

5 Rounds for total distance

Post WOD - 1:00 foam roll quads - 1:00 foam roll upper back - 1:00 foam roll lats

Warm Up - 3:00 run, row, bike, or ski - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 shoulder presses (empty barbell) - 8 push presses - 6 push jerks (power jerks) - 6 split jerks (left leg forward) - 6 split jerks (right leg forward) -rest 1 min- 5 jerks (your choice) – Build up Push jerks – 5-5

Strength – Push Jerk – 5-5-5 @ 50-60% 4-4 @ 60-70%

WOD
400-meter run L2-300m L1-200m
10 squat snatches L3-135/95# L2-95/65# L1-65/35#

4 Rounds for time (15 Min CAP)

Post WOD - 1:00 scorpion stretch/side - 1:00 child’s pose stretch

Warm Up - :30 bike, row, or ski - :30 alternating single-leg toe touches - :30 inchworms - :30 air squats – :30 bike, row, or ski - :30 pike push-ups (floor) - :30 up-downs - :30 walking lunges - :30 bike, row, or ski - :30 burpees - :30 box step-ups (12 in) – Rest :10 between movements. - 3 sets:  :30 bike, row, or ski - 3 devils presses - 6 dumbbell box step-ups (12 in)

WOD I
30 dumbbell devils presses L3-50/35# L2-40/25# L1-30/15#
50 dumbbell step-ups 12”
– Use 2 dumbbells.

For time (10 Min CAP)

WOD II
5 toes-to-bars L2-K290 L1-Hanging knee raises
4 kipping pull-ups L2-jumping pull ups L1-ring rows
3 bar muscle-ups L2- Jumping bar muscle up L1-Jumping C2B
-Rest 3 Min-

3 Rounds for Total time

Post WOD - 1:00 couch stretch/side - 1:00 straddle stretch/side

Warm Up

3 sets:
:30 bike (easy)
:20 bike (moderate)
:10 bike (fast)

2 sets:
10 banded pass-throughs
10 band pull-aparts
10 scap pull-ups
10 scap push-ups
:30 bike (workout pace)
– Rest :20 between movements.

Partner WOD -
15/10-cal bike: P1 bikes
:30 accumulated dead hang hold: P2 hangs while partner P1 bikes
15/10-cal bike: P2 bikes
:30 accumulated handstand hold: P1 handstand holds while P2 bikes
15/10-cal bike: P1 bikes
:30 accumulated ring support hold: P2 ring support while P1 bikes (P2 begins on bike for next round)

4 Rounds for time

Post WOD - 1:00 lacrosse ball chest mash/side - 1:00 lacrosse ball shoulder mash/side

Warm Up - 2 rounds:  200m jog - 5 plate deadlifts - 5 shoulder presses - 5 plate good morning (at the chest) - 5 plate good morning (on upper back) - :20 Samson stretch/side – Hold variations:  :10 suitcase hold, right - :10 suitcase hold, left - :10 shoulder hold, right - :10 shoulder hold, left - :10 head hold - :10 bear hold – Prioritize a smooth transition between holds – Workout prep:  3 rounds:  50-ft plate carry – 25 ft out and back – Change hold variety with each length –

WOD

On a 30:00 clock, complete as many 
reps as possible of:  100m = 1 rep
Plate carry L3-45/35 L2-35/25 L1-25/15

For Total reps (100m = 1 rep)

Post WOD - 2 sets:  :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up – 400m jog - 2 sets:  :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats - 1 set:  10 clean deadlifts - 10 clean deadlifts to mid-thigh - 8 clean deadlift and shrugs - 6 muscle cleans - 4 front squats - 3 hang squat cleans - 3 squat cleans

Stength – Clean – 3-3-3-3 @ 60-70% - 2-2-2 @ 70-80% (3 min per set)

Partner WOD

*Share the work / One works at a time
31 back squats (From the rack) L3-185/125# L2-135/95# L1-65/35#
12 power cleans

3 Rounds for time

Post WOD - 1:00 foam roll quads/side - 1:00 couch stretch/side

Warm Up – 200m run – Then - :30 row / :10 rest – 5 sets – 200m run - Then – Empty Bar – 5 deadlifts – 5 shoulder presses – 5 push presses – 5 push jerks – 5 front squats – 5 back squats – 5 overhead squats – 5 sumo deadlift high pulls – 5 squat cleans – Then – Add load to bar - 3 shoulder presses - 3 overhead squats - 3 sumo deadlift high pulls - 3 push presses - 3 front squats - 3 squat cleans - 3 push jerks - 3 back squats - 3 deadlifts – Add load each set up to workout weight –

WOD – Compare to 9/11/23
2001-m run or row L2-same L1-1000m run or row
11 shoulder presses L3-115/85# L2-95/65# L1-55/35#
11 overhead squats
11 sumo deadlift high pulls
11 push presses
11 front squats
11 squat cleans
11 push jerks
11 back squats
11 deadlifts
2001-m run or row
– If athletes begin the WOD with a row, they finish with a run and vice versa.
Total Time

Post WOD - :30 couch stretch/leg - :30 banded pull aparts - :30 leg swings/leg - :30 standing hamstring stretch/leg

Warm Up - 2 sets:  1:00 row, slow - 5 x [2 shoulder taps + 1 push-up] - 10 hollow rocks - 10 kip swings – 3 Partner Warm up:  3 sets:  Partner 1 | :20 row sprint – Partners 2 and 3 rest - Partner 2 | :20 row sprint – Partners 1 and 3 rest - Partner 3 | :20 row sprint – Partners 1 and 2 rest – Toes to bar:  3 kips + 3 hanging knee raises – 3 kips + 3 knees to armpits – 6 toes to bar – 1 set of max toes to bar (test) –

WOD

6 sets:
On a 1:30 clock:
:45 max-calorie row L2-same L1-same
:15 transition
:30 toes-to-bars L2-knee raisies (AHAP) L1-hanging knee raises
– Rest 3:00 between intervals.

Total cals + reps

Post WOD - 1:00 foam roll calves - 1:00 cobra stretch

Warm Up - 1 set:  10 alternating Spiderman stretches - 10 leg swings/leg (across the body) - 10 alternating scorpion stretches - 10 leg swings/leg (forward and backward) - :30 jumping jacks - 10 single-leg toe touches/leg - 10 push-ups to down dog - 20 alternating reverse lunges - :30 mountain climbers - 10 unweighted good mornings - 10 jumping ring dips - 20 overhead walking lunges (empty barbell) - :30 up-downs - 3 sets:  5 overhead squats - 3 strict ring dips

WOD – “HORSE SHOE”

10 Min AMRAP
6 overhead squats L3-155/105# L2-115/75# L1-65/35#
9 strict ring dips L2-9 strict toe assisted ring dips L1-9 jumping ring dips

WOD II – 20 Min EMOM
Odd Min | :30 double-unders
Even Min | Max-distance handstand walk

For Total reps / Total distance

Post WOD - 1:00 banded shoulder stretch/arm

Partner WOD - 25 Min AMRAP

*Share the work / One works at a time

50 bar-facing burpees L2-40 reps L1-30 reps
50 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
800-m run L2-600m run L1-400m Run
20 Hang squat cleans L3-185/125# L2-135/95# L1-65/35#

Rounds + Reps

Warm Up – Stations:  3 sets:  :30 bike (slow) - :30 Samson stretch lunges - :30 sit-up progression - :30 air squats – Rest :15 between movements – Build up:  3 sets:
:30 bike (increasing paces) – Rest 1:30 between sets – Build in pace to 90-95% effort

WOD I

Every 4:00 for 5 sets:
30/24 cal bike L2-24/17 cal bike L1-15/10 cal bike
– Athletes may use any bike.
– Rest with the remaining time.

WOD II

50 GHD sit ups L2-35 med ball sit ups L1-25 abmat situps

For Time

Post WOD - 2 sets:  :30 cobra stretch - :30 Samson stretch/side - :30 foam roll upper back - :30 foam roll quads/side