Month

May 2018
May 18, 2018 Strength: Push Press 2 sets of: 5-3-1 *Progressive loading on the 5-3-1.  Rest about 2:00 between sets. Metcon: 10 minute AMRAP 1-2-3-4… of: Clean & Jerk (135/95) Bar Facing Burpees
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May 17, 2018 Metcon: 3 Rounds of: 1:00 Burpee Box Jump Overs (24″/20″) 1:00 40ft Shuttle Sprints 1:00 Ring Dips 1:00 Deadlifts (185/125) 1:00 Rest Accessory/Midline: 3 sets of: Max Hollow Hold 15 Weighted Hip Extensions (35/25) *Rest 1:00-1:30 between sets.
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May 16, 2018 Strength: Back Squats 2 sets of: 5-3-1 *Progressive loading on the 5-3-1.  Rest about 2-3 minutes between sets. Metcon: Lady WOD – “Helen” 3 Rounds for time: 400m Run 21 Kettlebell Swings (53/35) 12 Pull ups GYMNASTICS CLASS – 5:30pm Topics to be covered: Ring Push up Ring Upright Support Dips (Parallel...
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May 15, 2018 Metcon: 6 Rounds for time: 5 Squat Snatches @ 70-75% 12/10 Calorie Row 15 Unbroken Wall Balls (20/14) *The Wall Balls must be completed UNBROKEN before starting a new round. Accessory: 3-4 Rounds or 10:00 (whichever comes first) 6 Turkish Get-ups (3/3) :30 Arch Hold
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May 14, 2018 Strength: 3-Position Power Clean + Jerk Build to a Heavy Complex (15 mins) *3-Position Clean = Floor, Below Knee, and Above Knee Metcon: 10 minute AMRAP 10 Toes-to-Bar 10 Dumbbell Hang Clean & Jerk (5/5) (50/35) 10 Pull ups Rest 2:00 3 minute AMRAP Double Unders
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May 13, 2018 Rest Day. Happy Mother’s Day to all the Moms out there.
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May 12, 2018 Partner Mother’s Day WOD Teams of 2, complete the following: 800m Partner Medicine Ball Run (20/14) 10 Pause Back Squats (each) (Bodyweight or 80-90% of BW) (:03 per rep) *Partner holds their bar in Deadlift Position.  Squats are from the Rack. 20 Knees to Elbow (each) *Partner holds Kettlebell in Front Rack...
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