This coming Sunday, November 13th, we are having a FREE mobility seminar at 10:15 am.  

Here’s what you can expect from the seminar:

WOD-

21-18-15-12-9-6-3 reps for time:
Dumbbell lunges 40#(25#)
Dumbbell deadlifts 40#(25#)
Dumbbell front squats 40#(25#)

*Can also do this with a barbell 95#(65#)

** Don’t drop the dumbbells. 5 burpee penalty for dropping
the dumbbells at coaches discretion.

Lower them to below the knee before letting them go!

After party:

Crossover Symmetry Recovery Protocol

On today’s WOD blog, below our Workout of the Day, you will see a recovery workout for the week.  This workout can be done any day and time you’d like to do it.  Feeling beat up from a few workouts but still want to come in and workout?   The recovery workout is programmed for that very reason.  You can always chat with the coaches and ask about making the WOD a recovery workout as well.  We all love coming in as many times as we can, but recovery is how we make gains so feel free to take a day of from the programming and use the recovery workout as a way to help speed up your recovery.  Each week there will be a recovery workout that you can choose to do at a time that is convenient for you.  

WOD-

Every 1:30 x 6
2 Snatch grip deadlifts @ 120% of 1 rep power snatch
*Pause for 2 seconds below the knee

Rest 2:30 then,

Every 1:30 x 6
2 Muscle Snatch @ 65% – 70% of 1 rep power snatch

Rest 4:00 then,

As many rounds as possible in 10:00 of
20 Alternating dumbbell snatch 40#(25#)
10 Shuttle sprint box jumps 24″(20″)

Shuttle sprint box jump = 5 meter across, 5 meter back, 1 box jump x 10

Recovery workout of the week: This can be done any day during any
class you’d like to come to.

5:00 x 5 on the rower with 1:30 rest between
Keep rows at a conversation pace or if you have a heart rate
montior keep your HR below 140

Afther the rowing:
3 – 5 rounds of
20 Air squats (slow and controlled)
10 Up dog down dog flows
20 Banded pull aparts
20 Banded pass thrus

WOD-

5 Rounds for time of:
Run 100 meters
30 Eye level kettlebell swings 53#(35#)
Run 100 meters
20 Push ups
Run 100 meters
10 Box jumps 24″(20″)

WOD-

In teams of 3 complete the following for time:
120 Wallballs 20#(14#)
120 Calories on the assault bike

Rest 5:00 then the team completes the following for time:

120 Calories on the rower
120 Burpees over the rower

Rest 5:00, Then ski erg 1500 meters.

*Score is total time including rest

1 person works at a time, break up work anyway you want.

SPRINT-

With A Partner, For Time:

1,000m Ski

Then, 15 Rounds Of:

10 Alternating DB Snatch
5 Sandbag Ground to Over Shoulder

Then, 50 Bike Calories

WOD-

As many rounds as possible in 25:00 of:
Run 400 Meters
15 Deadlifts 135#(95#)
10 Toes to bar
5 Rope climbs

SPRINT-

For Time:

20 Calorie Row
21-15-9-3
KB Swings
3-6-9-12
Handstand Push Ups

WOD-

Every :90 x 6 sets
3 Behind the neck push jerks @ 70 – 80% of 1 rep overhead squat

Rest ~ 2:00 then,

Every :90 x 6 sets
2 Overhead squats with a :02 pause in the bottom @ 70 – 80% 1 rep overhead squat

Rest ~ 4:00 then

As many rounds as possible in 9:00 of
9 Front squats 115#(75#)
7 Bar facing burpees
5 Shoulder to overhead 115#(75#)

SPRINT-

24 Minute AMRAP:

30 Eye Level Swings
30 Double Unders
20 KB Goblet Lunges
20 Sumo Deadlift High Pull
20 Double Unders
10 Goblet Squats
10 Strict Pull Ups
10 Double Unders

WOD-

10 Rounds for time of:

10 Calories on the rower, bike, or ski erg
9 Ab mat sit ups
8 Box jump overs 24″(20″)
7 Pull ups, 4 Bar muscle ups or 3 Ring muscle ups *
*Athletes choice

Rest 1:00 between rounds.
Score is total time including rest

After party:
Crossover Symmetry Recovery Protocol

Then,

3 – 5 Sets of
10 Dumbbell bench press
10 Bent over dumbbell flys

Do the recovery protocol then the dumbbell work!

SPRINT-

For Time:

60 Cal Row
50 Push Press
40 Wall Balls
30 Push Ups
20 Russian Sit Ups
10 Burpees

*We are going to post Sprint workouts for the remainder of the week in case anyone wants to come in and do them during the 5:30 pm time slot or open gym.

WOD-

For time:
Run 400 meters
30 Power cleans 135#(95#)
50 Double unders
Run 600 meters
20 Power cleans 135#(95#)
60 Double unders
Run 800 meters
10 Power cleans 135#(95#)
70 Double unders

SPRINT-

25 Minute AMRAP:

400m Run
150′ Sandbag carry
20(15) Bike Calories
15 DB Box Step Ups

WOD-

Every 1:30 x 6 sets
3 Snatch grip deadlifts* @ 115% of 1 rep power snatch
*We are going to focus on knee shifts with today’s deadlifts. Coaches
will explain and demo

Rest ~ 2:00 then,

Every 1:30 x 6 sets
2 Muscle snatch @ 60% of 1 rep power snatch

Rest ~ 4:00 then,

As many rounds as possible in 12:00 of

5 Dumbbell thrusters right arm 40#(25#)
5 Toes to bar
5 Dumbbell thrusters left arm 40#(25#)
5 Toes to bar

SPRINT-

Capacity Test, Complete Max Reps

Max Calorie Row in 5 Minutes
Rest 1 Minute
Max KettleBell Swings in 4 Minutes
Rest 1 Minute
Max Air Squats 3 in Minutes
Rest 1 Minute
Max AbMat Sit Ups in 2 Minutes
Rest 1 Minute
Max Pull Ups in 1 Minute

WOD-

21-18-15-12-9-6-3
Ring push ups
3-6-9-12-15-18-21
Ring dips

*Row, bike, or ski 10 calories after each round

After party:
3 – 5 rounds for quality of:
10 GHD Sit ups
7 GHD Hip extensions
5 GHD Back extensions