WEEK of WORKOUTS

MONDAY, JANUARY 25th

HAPPY BIRTHDAY LISA MURPHY and MARIA CLAVIJO

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 77.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 80% 1RM snatch

(+5 lbs from last weight, last week)

* Rest 60-90 seconds between sets

B. 15:00 Amrap (Team of 2)

2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)

10 Synchro push ups

Target number of Rounds: 11-13

Minimum number Rounds before scaling: 7

Scaling option 1 (Masters 45+)

- No change for Masters

* Scaling Option 2

15:00 Amrap

5 Jumping Pull Ups (Each)

10 Synchro Bar Push Ups

* Individual Class Option

Every 90 seconds (10 sets)

1 Rope Climb

10 Push Ups

C. 3 Rounds for Quality:

1:00 min Plank

30 sec side plank (each side)

30 flutter kicks (each side)

1min Couch Stretch per side

10 Downward to Upward Dog

...

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MONDAY, JANUARY 18th

HAPPY BIRTHDAY JOSIE PARSONS

A. "CF Games Open 11.5"

20 Minute AMRAP

5 Power Cleans (145/100)

10 Toes-to-Bar

15 Wall Balls (20/14)

Target number of Rounds: 10+

Minimum Rounds reps before scaling: 7

Scaling option 1 (Masters 45+)

20 Min AMRAP

5 Power Cleans (115/80)

10 Knee to Elbows

15 Wall Balls (14/10)

Scaling option 2

20 Min AMRAP

5 Double Dumbbell Cleans (light)

10 Sit Ups

15 Wall Ball Thrusters

B. 3 Rounds for quality

10 Standing Alt. DB Bicep Curls (each side)

20-40 secs Top of Ring Dip Hold

1 min couch stretch (each side)

1 min foam roll lats (each side)

TUESDAY, JANUARY 19th

HAPPY BIRTHDAY MEREDITH CUSHMAN

A. Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 72.5% 1RM snatch

(or same scored weight as last week)

- 3 sets x 1+1+1 reps @ 77.5% 1RM snatch

(+5 lbs from last weight,...

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MONDAY, JANUARY 11th

HAPPY BIRTHDAY HEATHER SCHERMERHORN and JEB CORLEY

A. 4 sets (new set every 10 min)

12/10 Cal Echo Bike

12 Dumbbell Thrusters (2x35/25)

12/10 Cal Echo Bike

9 Dumbbell Thrusters (2x50/35)

12/10 Cal Echo Bike

6 Dumbbell Thrusters (2x70/50)

Target time each set: 5-6 minutes

Time cap each set: 7 minutes

*Complete each assault bike interval around 75 seconds or less

* Scaling option 1 (Masters 45+)

4 sets (new set every 10 min)

10/7 Cal Echo Bike

12 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

9 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

6 Dumbbell Thrusters (50/35)

* Scaling option 2

4 sets (new set every 10 min)

10/7 Cal Echo Bike

7 Dumbbell Thrusters (25/15)

10/7 Cal Echo Bike

5 Dumbbell Thrusters (35/25)

10/7 Cal Echo Bike

3 Dumbbell Thrusters (50/35)

B. 3 Sets:

10 Suitcase Deadlifts (Each Side)

10 Upright Rows (Each Side)

10...

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MONDAY, JANUARY 4th

HAPPY BIRTHDAY CLAY FULKS!

A. In 12 minutes, complete...

Power Snatch + Hang Snatch + Snatch

- 2 sets x 1+1+1 reps @ 65% 1RM snatch

- 3 sets x 1+1+1 reps @ 70% 1RM snatch

* Rest 60-90 seconds between sets

Scale to: 1 PS + 2 OHS > 3 PS > HPS x 3

B. 10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Strict Handstand Push Up

Target number of Reps: 100+

Minimum number reps before scaling: 80

Scaling option 1 (Masters 45+)

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Toes to Bar

Handstand Push Up (kipping)

Scaling option 2

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Knees to Elbows

Pike Push Ups

Scaling option 3

10:00 Amrap

1-2-3-4-5-6-7-8-9-10. . .

Abmat Sit Ups

Push Ups

C. 10 min double under practice

OR

30 unbroken double unders every min for 10 min

TUESDAY, JANUARY 5th

A. 3 sets (Every 5:00)

5...

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OPEN GYM all week for MEMBERS ONLY, 5am-6pm

New Years Day OPEN GYM from 9am-6pm

MONDAY, DECEMBER 28th

A.

3 rounds for time:

30 Wall Balls (30/20) or 45 Wall Balls (20/14)

45 Double Unders (90 Single Unders)

30 Pushups

45 Double Unders (90 Single Unders)

Scale to: 30 Wall Balls (20/14), 15 Flash Push-ups, 45 Single Unders

B.

3 rounds for quality:

15 GHD Hip Raises or Supermans

10 Standing Pallov Press (each side)

10 Standing Bicep Curls (each side)

10 Banded Tricep Extensions

1 min half saddle (each side)

1 min twisted cross (each side)

1 min calf stretch on wall (each side)

TUESDAY, DECEMBER 29th

A.

Overhead Squat

5-3-1-1-1

Use a 12min clock to run thru these sets

*Front squat if mobility won’t allow overhead squat

B.

2 sets

21/16 Cal. Row

50ft Front rack Dumbbell Lunge (50s/35s)

15/12 Cal. Row

50ft...

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MONDAY, DECEMBER 21st

HAPPY BIRTHDAY DAVID FESMIRE

“12 DAYS OF CHRISTMAS”

For Time:

1 Rope Climb

2/2 DB Hang Snatch

3 Burpee Box Jumps

4 Thrusters

5 Power Cleans

6 Toes to Bar

7 Pull-ups

8 KB Goblet Squats

9 KB Swings

10 Cal Assault Bike

11 Ring Muscle-ups

1200 meter Run

Rx Weights: DB (50, 35) BBJ (24, 20) BB (115, 80) KB (70, 55) Ring Muscle-ups

Rx+ Weights: Legless RC, DB (70, 50) BBJ (30, 24) BB (135, 95) KB (70, 55) Ring Muscle-up

SCALED

For Time:

10 Walking Lunges

2/2 SA DB Hang Snatch

3 Burpee Box Jumps

4 Thrusters

5 Power Cleans

6 Knees to Midline

7 Ring Rows / Jumping Pull-ups

8 KB Goblet Squats

9 KB Swings

10 Cal Assault Bike

11 Cal Row

1200 meter Run

Scaled Weights: DB (35, 20) BBJ (24, 20) BB (95, 65) KB (55,35)

TUESDAY, DECEMBER 22nd

A. 3 sets

30 Wall Balls...

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Monday 12.14.20

A. 18min AMRAP:

Squat Cleans(185/125)

6 Bar Facing Burpees

9 Pull-ups

12 GHD’s or 16 Sit Ups

Scaling option 1

18:00 Amrap

3 Squat Cleans

(135/95)

6 Bar Facing Burpees

9 Ring Rows

16 Sit Ups

Scaling option 2

18:00 Amrap

3 Power Cleans

(135/95)

6 Burpees

9 Ring Rows

16 Sit Ups

Scaling option 3

18:00 Amrap

3 Power Cleans

(95/65)

6 Push Ups

9 Kettlebell Swings

12 Leg Lifts

B. 3 sets

7 reps Banded 7s (each movement)

10 Dumbbell Curtsy Lunge (each)

- into -

1 min foam roll lats (each side)

1 min seal pose

Tuesday 12.15.20

A. Back Squat 1 Rep Max

5@50%

3@70%

1@80%

1

B. 4 rounds

20/15 calorie Assault Bike

20 Alternating Dumbbell Snatches (50/35)

20 Jumping Air Squats

-Rest 2 min between rounds-

Target time each set: 3-4 minutes

Time cap: 5 minutes

High Intensity and Unbroken Reps

Scaling option...

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Monday 12.7

HAPPY BIRTHDAY ANDY PEYRET AND COREY LANE

A.

Every 5:00 (5 sets)

25/20 Cal. Row

20/15 Cal. Echo Bike

Target time each set: 3-4 minutes

* Time cap each set: 4:30

Today is high intensity. Goal is to score similar times with each round or get slightly faster throughout the workout.

* Scaling option 1

Every 5:00 (5 sets)

20/15 Cal. Row

15/10 Cal. Echo Bike

* Scaling option 2

Every 5:00 (5 sets)

90 second max calorie Row

90 second max calorie Echo Bike

* Scaling option 3

Every 5:00 (5 sets)

50/40 Cal. Row

B.

10 min SHSPU Practice

OR

4-6 SHSPU on the minute (10:00). Focus on keeping hips tight and legs together.

For Time:

100 abmat situps

1 min foam roll quads (each side)

1 min foam roll lats (each side)

1 min seal pose

Tuesday 12.8

HAPPY BIRTHDAY DANIELLE LACOSTE

A. Back Squat for load:

#1: 5 reps @ 40%

#2: 5 reps @ 50%

#3: 5 reps @ 60%

#4: 5 reps @ 50%

#5: 5...

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MONDAY, NOVEMBER 30th

A. Back Squat for load:

#1: 5 reps @ 75%

#2: 3 reps @ 85%

#3: 1 rep + @ 95%

B. For Time:

50 Deadlifts (95/65)

35 Hang Power Cleans (95/65)

20 Bar Facing Burpees

35 Hang Power Cleans (95/65)

50 Deadlifts (95/65)

Target Time: sub 10 minutes

Time Cap: 15 minutes

Masters 45+

Scaling option 1

For Time:

36 Deadlifts (95/65)

24 Hang Power Cleans (95/65)

12 Bar Facing Burpees

24 Hang Power Cleans (95/65)

36 Deadlifts (95/65)

Scaling option 2

For Time:

50 Kettlebell Deadlifts (light)

35 Kettlebell swings (light)

20 Up Downs

35 Kettlebell swings (light)

50 Kettlebell Deadlifts (light)

B. 3 sets

12 Single arm dumbbell bench press (each side) (light/moderate weight)

5-8 Partner Hamstring Curls

TUESDAY, DECEMBER 1st

A. EMOM 10min (10 sets)

1 Snatch @80%

B. Every 4:00 (5 sets)

Max Effort 20/15 Calorie Assault Bike

Target time each set: Sub 30...

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MONDAY, NOVEMBER 23rd

HAPPY BIRTHDAY BETHANY KIHNLEY

A. Clean and Jerk EMOM 10 minutes

Every 1:00 (10 sets)

2 Clean and Jerks @75% (singles)

B. 12:00 AMRAP

20 Wall Balls (20/14)

20 Toes to Bar

Target number of Rounds: 4 rounds +

Minimum number Rounds before scaling: 3 rounds

*If you completed Sat session- perform WOD with heavier WB + GHD Sit-ups or Stick Sit-ups

Scaling option 1

12:00 AMRAP

15 Wall Balls (20/14)

15 Toes to Bar

Scaling option 2

12:00 AMRAP

20 Wall Balls (14/10)

20 Knees to Elbows

Scaling option 3

12:00 AMRAP

15 Air Squats

15 Dumbbell Push Press

15 Sit Ups

C. PostWOD Stretching

1:00 Crescent Lunge Pose (R)

1:00 Warrior II Pose (R)

1:00 Triangle Pose (R)

Repeat on Left Side

TUESDAY, NOVEMBER 24th

A. Back Squat For load:

#1: 3 reps @ 70%

#2: 3 reps @ 80%

#3: 3 reps + @ 90%

B. 5 sets of 2:00...

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