WOD

SUNDAY


Endurance:AMRAP 6Burpee box Jump overs (24/20")-rest 3 min- AMRAP 550' Shuttle run-rest 2 min- AMRAP 4KBS (53/35)-rest 2 min- AMRAP 3Wallball Shots (#20/14)-resr 1 min- AMRAP 2Sit-ups Extra/conditioning:For time:2k row 9:30-10:30 "Karen" 150 wall balls for time

FRIDAY


Strength:EMOMx51 Push Press+1 Push Jerk Conditioning:AMRAP 155 Power clean #155/10510 Shoulder to overhead #155/10515 Wallball shot #20/14*Athlete should choose a weight that they can handle UB STO for 2 rounds Extra/weightlifting: 1) Build to a heavy single Jerk (split or push)-preferably before class 2a) Strict ring dip: 3xME2b) Strict ring row/pronated pull-up: 3xME/12-rest 60-90 seconds- 3) AB 8x:10-rest 120 seconds-  

THURSDAY


Conditioning: Teams of 2For Time:60-50-40-30-20BurpeeSit-up*100 DU after each set OR 200 SU-30min Cap-One partner works at a time Cash-out Cross-over symmetry "Recovery" protocol Extra:1) Row 5x300m -rest 1:2-ORAB 4-6x1:00-rest 120 seconds-

WEDNESDAY


Conditioning: Open Workout 14.3AMRAP 810 Deadlift #135/9515 Box Jump 24/20"15 Deadlift #185/13515 Box Jump 24/20"20 Deadlift #225/15515 Box Jump 24/20"25 Deadlift #275/18515 Box Jump30 Deadlift #315/20515 Box Jump 24/20" 35 Deadlift #365/22515 Box Jump 24/20" Midline Cash-out (time permitting):3 rounds:Minute 1: 40 seconds Sit-upMinute 2: 40 seconds Banded GMMinute 3: 40 seconds Hollow holdMinute 4: 40 seconds Supermans Extra:1) Back squat: 6x

TUESDAY


Strength: EMOMx5For load:Min 1: 5 UB ThrusterMin 2: 4 UB ThrusterMin 3: 3 UB ThrusterMin 4: 2 UB ThrusterMin 5: 1 Thruster* Add weight each minute if possible* From the ground Conditioning:3 RFT:18 Thruster #95/6512 Chest to bar Pull-up Engine:1000m row/80/60cal AB3 RFT:18 Thruster #95/6512 Chest to bar Pull-up1000m row/80/60cal AB Midline:3 sets:ME L-sit10 V-Up10 Hollow rock-rest as needed- Extra/Weightlifting:1) Build to a heavy complex of

Snow cancellation


All am classes from 8:30 am on will be cancelled for the safety of our members and coaches.  see you tomorrow at 5:45.  Stay safe!  Strength and conditioning classes can be made up this Wednesday 3-4:30 pm

MONDAY CLASS WARS BENCHMARK 5 RETEST


Strength: EMOMx7: 2 Power snatch (heavier than conditioning) Conditioning:Class Wars Retest Workout #2For time:21-15-9-6-3Snatch #115/75Toe to Bar *ScaledSnatch #75/55Knees to chest Engine:21-15-9-6-3Snatch #95/65TTB200m run between rounds Extra/Skill:1) Build to a heavy complex of:1 Snatch+2 Overhead Squats 2) 5 Minutes of Double Under practiceOROPT "Flight Simulator" 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5Unbroken Double Un

SUNDAY


8-9:30 Endurance 100 air squats 90 wall balls 80 situps 70 walking lunges (35/leg) 60 burpees 50 kb swings (53/35) 40 push-ups  30 box jump 20 pull-ups  10 T2B 9:30-10:30 50 air squats 25 situps 15 pullups 4RFT

Storm closing


For the safety of our coaches and members.  our last class will be 4:30pm tonight.  5:30pm and 6:30pm will be cancelled.  We will be open tomorrow am for anaerobic threshold training with Josh.  Stay safe!  

FRIDAY


Strength:3 Sets:8 barbell row10 pushup-Rest 60-90 seconds- Conditioning:AMRAP 1240 DU20 KBS #53/3510 HSPU/Push-up *ENGINE 20 min amrap Extra:1) 3x1000m row-Rest 1:1-OR4-6x1:00 Assault Bike-Rest 2:00-*Class wars floater retest training

1 83 84 85 86 87 96