Daily WOD

Overhead Squat
10-10-10-10
General Program:
100 Thruster 75/45#
Every time you drop the bar 5 pull-ups”
Open Program:
100 Thruster 105/75#
Every time you drop the bar 5 C2B pull-ups

Snatch
15 minutes to work up to a heavy single
GP WOD:
30 Power snatches for time 95/65#
OP WOD:
“Isabell”
30 snatches for time 135/95#

Press Week 3
Wendler 1’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

GP WOD:
300 single unders
every minute on the minute do 5 kb swings 53/36#
OP WOD:
200 double unders
Every time you miss a rep do 5 kb swings 72/53#

Back Squat Week 3
Wendler 1’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
5 reps @ 75% of 90% 1RM
3 reps @ 85% of 90% 1RM
1+ reps @ 95% of 90% 1RM

*On the final set you MUST get MORE THAN 1 rep
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

GP WOD:
100 Wallballs 20/14#
Every time you drop the ball, 5 burpees

OP WOD:
100 Wallballs 20/14#
Every time you drop the ball, 5 burpees to 6″ target

Congratulations to Coach Dana and Justin on their wedding.  It was a beautiful ceremony!

 

Today follows our normal Saturday schedule. Classes are at 10 and 11 am.

“Fight Gone Bad!”
Three rounds of:
1 min Wall-ball, 20/14#, 10 ft target (Reps)
1 min Sumo deadlift high-pull, 75/53# (Reps)
1 min Box Jump, 20″ box (Reps)
1 min Push-press, 75/ 53# (Reps)
1 min Row (Calories)
1 min Rest

Old school….

Bench Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 9% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

GP WOD
EMOM x 12 (alternating minutes)
10 Ring rows
:40 sec hollow hold
OP WOD
EMOM x 12 (alternating minutes)
10 C2B Pull-ups
:30 sec Handstand hold

Happy Thanksgiving
Classes today are at 9 and 10 am.
EMOM x 8 min
3 Deadlifts
ascending
GP WOD
3 Rounds for time
10 Front squats 95/65#
20 bar burpees
OP WOD
3 Rounds for time
10 Overhead Squats 135/95#
20 Bar over burpees

EMOM x 7
1 hang power clean
1 hang squat clean
2 jerks
AHAP with good technique
GP WOD:
3 rounds for time of:
30 Abmat sit-ups
15 thrusters 95/65#
OP WOD:
3 rounds for time of:
30 toes-to-bars
15 Clean and jerk 155/105#

Strict Press Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

Then

10-10-10 @ 50-60%

*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

GP WOD:
21-15-9
Pull-ups
KB swings 53-36#
OP WOD:
9-7-5
Bar Muscle ups
21-15-9
KB swings 72/53#

Bryan is in charge while I am away.  Please take him seriously.

Back Squat Week 2
Wendler 3’s
Warm up sets
5 reps @ 40% of 90% 1RM
5 reps @ 50% of 90% 1RM
3 reps @ 60% of 90% 1RM
Working sets
3 reps @ 70% of 90% 1RM
3 reps @ 80% of 90% 1RM
3+ reps @ 90% of 90% 1RM

*On the final set you MUST get MORE THAN 3 reps
*Use the same 90% you used to calculate last weeks numbers. We will recalculate at the end of this cycle.

GP WOD:
50 Goblet squats 53/36#
50 HR push-ups
50 Goblet Squats

OP WOD:
30 Weighted Pistols 26/18# (alternating)
30 HSPU
30 Weighted Pistols (alternating)

We had a great turn out for our Friendsgiving fest.  So many great dishes and desserts. Thank you to everyone who prepared food.   A big thanks to JessD and Bryan for organizing.  This was our first party in the new space.  The first of many!