Monday
No classes. Open Gym 9am-11am
Tuesday
Warmup- Barbell Drills and warmup to starting weight.
A)Strength Conditioning:
E2MOM: Squat Snatches
*8/6 Cal Bike Buy In
*10/8 Cal Row Buy In
3 reps@60% 2 Rounds
2 reps@70% 2 Rounds
1 rep@80% 2 Rounds
1 rep@85% 2 Rounds
1 rep@90% 2 Rounds
*Alt Rounds of Bike and Rowing
B)Conditioning: For Time
Row 1000m/750m
50 HSPU
Bike 1 mile/.75 mile
*15 min cap
Health
E2MOM: Hang Power Snatches
*6/4 Cal Bike Buy In
*8/6 Cal Row Buy In
5 reps@50% 2 Rounds
4 reps@60% 2 Rounds
3 rep@70% 2 Rounds
2 rep@75% 2 Rounds
1 rep@80% 2 Rounds
*Alt Rounds of Bike and Rowing
B)Conditioning: For Time
Row 1000m/750m
50 Inverted or Regular Pushups
Bike 1 mile/.75 mile
*15 min cap
Wodapalooza Wednesday
Warmup-Barbell Drills
A)IOQ3
“DT Ladder”
E4MOM Complete 3 Rounds of:
12 Deadlifts
9 Hang Power Clean
6 S2O
*If you complete the rounds with time remaining load the bar to the next weight and continue.
R1 (95/65) Scaled-(75/55)
R2 (135/95)…..(95/65)
R3 (155/105)…..(115/75)
R4 (185/130)…..(135/85)
R5 (205/145)…..(155/95)
*AMRAP the 5th round if still going.
*Rest 10 mins
B)IOQ4
For Time
150 WB (20/14)
75 T2B
*Split reps however you wish
*18 min cap
Health
Same-Scale weights and movements as needed.
Thursday
Warmup-Running Drills
A)Conditioning: 4 Rounds
800m run w/vest + 800m run no vest
*3 min rest between rounds
*50 min cap
*Scale to 600m w vest + 600m no vest if the above will take over 10 min rounds
Health
A)Same but without a vest
Or
1200m run x4 *3 min rest between
Or
1600m run x3 *3 min rest between
Or
400m slam ball run + 400m no ball run x6 *3 min rest between
Friday
Warmup-PVC/Band Pullaparts
3 Rounds of:
15 Jump Rope
:10 Overhead DB Hold +5 S2O each *Light
5 Beat Swings
A)Strength/Conditioning:
50-40-30-20-10 DB S2O
100-80-60-40-20 Doubles/Singles
*20 min cap
*DB has to switch arms every 5 reps
*Goal=AHAP each round but needs to stay UB, so as the reps go down the DB weight should go up. This is not for time. Go Heavy on the DB rest a little as needed but complete within the 20 min cap.
B)Gymnastics Skill Work:Muscle Ups
*10 mins
C)Gymnastics WOD:AMRAP 8
5 Muscle Ups
25 ft HS Walk
Health
A)Same
B) AMRAP 20
Row 500m
50 ft Bear Crawl
25 Sit Ups
Saturday
Group CrossFit 9AM
Sunday
Open Gym 3-5PM