Warm-up:
Bear Crawl down and Crab crawl back
10 Scalp pulls on rig
10 Beat swings
10 Pull ups to toes to bars
Strength::
Wendler week 2 Bench Press
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM
Metcon:
For 5 cycles:
AMRAP in 3 mins of:
7 Deadlifts, 275/185 lbs
14 Burpee Over Bars
Rest 1 min between each cycle.
Warm-up:
100 single jump ropes (No misses or start over)
10 primal pull throughs
Rib pulls
Lunge with stretch
10 Pvc Pass throughs
Skill:
Every 1 min for 14 mins, alternating between:
Skill Work
Skill Work
Metcon:
As many reps as possible in 7 mins of:
2 Power Cleans, 155/105 lbs
2 Pistols
4 Power Cleans, 155/105 lbs
4 Pistols
6 Power Cleans, 155/105 lbs
6 Pistols
8 Power Cleans, 155/105 lbs
8 Pistols
10 Power Cleans, 155/105 lbs
10 Pistols
12 Power Cleans, 155/105 lbs
12 Pistols
Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up.
--THEN-- rest 2 minutes
As many reps as possible in 10 mins of:
Wall Ball 20/14lbs
Every time you stop,
complete 10 toes-to-bar
Warm-up:
800 m run as a group with a wall ball
10 Archor Push ups
10 Scorpion stretches
Arm circles forward and backward
10 strict presses overhead
Strength Work:
Wendler week 2 Bench Press
1x3 at 70% 1RM
1x3 at 80% 1RM
1x3+ at 90% 1RM
Metcon:
20 mins of:
5 Deadlifts, 115/75 lbs
5 Hang Power Cleans, 115/75 lbs
5 Front Squats, 115/75 lbs
5 Push Press, 115/75 lbs
5 Back Squats, 115/75 lbs
For time:
10 Handstand Push Ups
15 Deadlifts, 250/175 lbs
25 Box Jumps, 30/24 in
50 Pull-ups
100 Wall Balls, 20/14 lbs, 10 ft
200 Double Unders
Run, 45/35# plate, 400 m
Today is open Gym all Day this means your can make up a strength or a wod that you missed.
BRING A FRIEND FOR FREE DAY!
Strength/Skill:
Wendler week 1
Bench Press
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM
Metcon: PARTNER WOD:
In teams of two, complete as many rounds as possible in 24 minutes of:
15 DB Power Snatch, 20kg (15kg)
10 Pushups
200m run Backwards
Complete the wod using a “tag in, tag out” system so that while one partner completes a round, the other partner rests and visa versa.
Mobility for 10 minutes
Warm-up:
2 rounds
10 Close hand push ups
Lunge down with a stretch
High kick down and back
10 RIng rows
Strength/Skill:
Every 1 min for 8 mins, alternating between:
5 Ring Dips
10 Front Rack Lunges
Metcon:
For 5 cycles:
AMRAP in 2 mins of:
Double Unders
Rest 1 min between each cycle.
For each cycle continue the AMRAP.
Strength/Skill:
Wendler Week 1
Bench Press
1x5 at 65% 1RM
1x5 at 75% 1RM
1x5+ at 85% 1RM
Metcon:
21-15-9 reps, for time of:
Overhead Squat, 115/75 lbs
Toes-to-bar
Warm-up:
10 Med Ball Cleans to Wallball
10 Ring Rows
10 PVC Pass Thrus
10 Lateral Lunges
Strength/Skill:
Every 1 min for 8 mins, alternating between:
3 Power Cleans, pick load
6 Strict Pull-ups
Metcon:
For time:
50 Box Jumps, 24/20 in
50 Jumping Pull-ups
50 Kettlebell Swings, 35/26 lbs
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45/35 lbs
50 Back Extensions
50 Wall Balls, 20/14 lbs
50 Burpees
50 Double Unders
Warm-up:
Bear Crawl Down/Crab Crawl back
10 Primal pull thrus
:30sec Plank Hold x2
10 Push-ups with a 2sec hold at the bottom
20 Chest Passes with Wallball to a Partner
Strength/Skill:
20 Minutes to find your 1 rep max
BENCH PRESS
Metcon:
3 rounds for time of:
Run, 400 m
15 Squat Snatches, 75/55 lbs
9 Handstand Push Ups
Metcon:
8 rounds for time of:
5 Front Squats, 185 lbs
26 Ring Push-ups
Partner WOD
Today is Open gym during any class time this means you can make up a WOD that you missed or a strength.
Metcon:
As MF pairs, alternating 20-min. AMRAP:
5 clean and jerks, each (185 / 135 lb.)
10 synchro toes-to-bars
Mobility:
10 Minutes coach led
Warm-up:
2rounds
15 Kb Swings
10 Primal Pull Throughs
10 Archer Push-ups
Metcon:
Complete as many rounds as possible in 7 mins of:
10 Power Snatches, 75/55 lbs
3 Bar Muscle-ups
Skill:
10 EMOM
Pick two things that you need to work on
Metcon:
Complete as many rounds as possible in 12 mins of:
Handstand Walk, 10 m
20 Box Jump Overs
30 AbMat Sit-ups
Warm-up:
High kicks
Butt Kickers
15 Goblet Squats
10 Good Mornings with bar
Strength:
20 mins to find you
1 rep Max Deadlift
Metcon:
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Db Power Clean & Power Jerk 35/25lbs
Pull-up
Strength/Skill:
15 MInutes to find
1 rep Power Snatch
Metcon:
20 Handstand Push-ups buy in
then
As many rounds as possible in 12 minutes of:
12 Box Jump 24/20"
12 KBS 50/35lbs
6 Lunges
NO B-FIT TODAY @ 8AM!!
TODAY AT 9AM WE ARE FUNDRAISING FOR RYAN COOPER
-$20 TO WORKOUT TODAY
-RAFFLE ITEMS
-MEXICAN FOOD
-HOT DOGS AND HAMBURGERS
-WATER, SODA AND BEER
-DESERT TABLE
-BRING YOUR FRIENDS BRING YOUR FAMILIES
Metcon:
Created by RYAN COOPER!!!!!