WOD-
5 Rounds for time of:
10 Push press 135#(95#)
20 Box jumps 20″
Rest 2:00 between each round
*Score is total time including rest”
SPRINT-
4 rounds Every 5:00
10 Single Arm DB Thrusters (50/35)
10 Box Jumps
20 Single DB Lunge Steps
500m/400m Row
WOD-
Smolov Jr week 2 day 2
Back squat
7 x 5 @ 75 % of 1 rep max + 5 – 10 # of last week
Muslce up cycle Week 2 Day 2
SPRINT-
1 rounds
150 Double Unders
30 DB Hang Power Cleans (40/25)
6 Rope Climbs
2 rounds
75 Double Unders
15 DB Hamg Power Cleans
3 Rope Climbs
3 rounds
50 Double Unders
10 DB Hang Power Cleans
2 Rope Climbs
WOD-
As many rounds as possible in 18 minutes of:
21 Deadlifts 135#(95#)
15 Calories on the rower or bike
9 Handstand push ups
SPRINT-
3 rounds for time
20 Cal Bike
20 KB Swings (53/35)
20 toes to ring
20 DB Shoulder to Overhead (40/25)
20 burpees
*Holiday hours have been updated in MBO. The days we are having abridged schedules are the 24th, 25th, and 26th, as well as the 31st and New Years Day. Check MBO for our holiday schedule. On days we are not offering a Sprint class, Sprint members may come to WOD’s or Open Gym.
WOD-
Smolov Jr week 2 day 1
Back squat
6 x 6 @ 70 % of 1 rep max + 5 – 10 # of last week
Then:
Muscle up cycle Week 2 Day 1
SPRINT-
For time
50-40-30-20-10
Wallballs
10-8-6-4-2
Strict Dips
50-40-30-20-10
Cal on Rower”
WOD-
For time:
21-15-9
Kettlebell swings, 70#(53#)
Calories on assault bike
Rest 5 minutes
15-12-9
Kettlebell swings, 70#(53#)
Calories on assault bike
WOD-
Smolov Jr week 1 day 4
Back squat
10 x 3 @ 85 % of 1 rep max
Then:
Muscle up cycle week 1 day 4
SPRINT-
In teams of 2
10m Amrap
6 DB Push Ups
12 DB Front Rack Lunge steps
1 Rope Climb
*rest 3 min
10m Amrap
Cal on Rower
*rest 3 min
10m Amrap
6 Burpee Box Jumps
12 RKB (70/53)
12 AMSU
Reminder that we have the Hip Mobility class with Maddie, Sunday at 10:00 am. You can sign up for it via MBO.
WOD-
Smolov Jr week 1 day 3
Back squat
8 x 4 @ 80 % of 1 rep max
Then:
Muscle up cycle week 1 day 3
SPRINT-
In teams of 2
12 rounds for time
12 Alt DB Snatches
12 Lateral burpees over DB
12x10m Shuttle Sprint
*one partner does one round then switch
**Time cap 35 min
WOD-
For time:
Row 1000 Meters
20 Russian kettlebell swings 70#(53#)
25 Box jumps 24″(20″)
30 Shoulder to overhead 95#(65)
40 Bar facing burpees
30 Shoulder to overhead 95#(65#)
25 Box jumps 24″(20″)
20 Russian kettlebell swings 70#(53#)
Row 1000 Meters
SPRINT-
3 rounds
30/24 Cal Assault Bike
20 Single DB Box Step Ups (50/35)
10 Squat Cleans (50/35)
WOD-
Smolov Jr week 1 day 2
Back squat
7 x 5 @ 75 % of 1 rep max
Then:
Muscle up cycle week 1 day 2
SPRINT-
4 rounds
3:00on / 3:00 rest
200m Run
10 Heavy KB Deadlifts (70/53)
AMRAP Cal Row/Bike
WOD-
As many rounds as possible in 25:00 of:
10 Power cleans 135#(95#)
Run 400 meters
SPRINT-
20 min Amrap
4 Sandbag squat thrusts
6 Toes to bar
8 Box Jumps
Now that we’ve started our squatting cycle, Maddie is going to be offering a hip mobility class on Sunday’s at 10:00 am. Here’s a little info about what to expect:
Hello beautiful humans,
We’re about embark on a great squatting adventure for the next three weeks, which means: you and your hips will need some extra love. Every Sunday for the next three weeks I’ll be running a hip mobility class at 10AM directly after the WOD.
Mobility lives in the connection point between strength and flexibility, and that’s where this class will also live. We’ll do some stretching and some activation and some sneaky, why is this SO HARD, stuff.
If you want to do the WOD and move into this class, great. If you want to come and just do this class, also great. Either way the goal is to have you leave feeling better than you did when you came and to set you up for the rest of the squatting week.
If you are interested in the hip mobility class, please sign up for the 10:00 am Open Gym on Sundays.
