Class Times 5:15/8:30 & 6:00
Mod ~ Barbell Cycling Clean then Jerk
Wod ~ 2 RFT
24 DB Box Step Overs (25/40)
16 DB Hang Clean & Jerks
24 Burpee Box Jumps
16 Pistols
10/03/19
Class times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ DeadLift
Wod ~ 4:00 AMRAP x 4 (1:00 rest)
5 Thrusters 80/115
7 TTB
21 DU
pick up where you left off after each break
10/2/19
Class times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
4:00 - Open/CF
7:00 - Open/CF
Mod ~ Snatch
Wod 3 RFT
12 KB Snatches (35/53)
12/15 Cal Row
12 Barbell Front Rack Lunge (65/95)
12/15 Cal Bike
12 HSPU
** rest 2:00 between rnds
10/1/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Wod ~ Partners run together then split reps
800m run
60 Clean & Jerks (75/115)
60 Box Jumps
60 Pull ups
800 run
40 C&J (95/135)
40 Box Jumps
40 Pull ups
800 Run
20 C&J (115/155)
20 Box Jumps
20 Pull ups
$$$ cash out 800m run $$$
9/30/19
Class Times 5:15/6:15/8:30 & 4:00/6:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
Mod ~ Front Squats
Wod ~
25 Burpees
25 Power Cleans 95/135
25 Burpees
** Begin with and at top of every minute 7 WallBalls
Core Accessory
30-20-10
GHD Sit ups
Bi- Cycle Crunch
V-ups
1:00 min plank In between sets
Saturday morning class with Coach Chuck
Mod ~ EMOM 20
Odd ~ 30 DU
Even ~ 2 Squat Snatch
Wod 10:00 AMRAP
2-4-6-8-10 etc…
DL (155/225)
Box Jump (20/24)
TTB
** increase by 2 reps each time
9/27/19
Class Times 5:15/8:30 & 6:00
Mod ~ Bench Press
Wod ~ Partner Wod
800 run together
Then 10 Rnds (each athlete ~ complete full round then switch)
4 Squat Cleans (115/155)
7 Bar Facing Burpees
11 Russian KB Swings 53/70
9/26/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ Clean & Jerk
Wod ~ “17.2”
12:00 AMRAP
2 Rnds
50 ft DB walking lunge 35/50
16 TTB
8 DB Power Cleans
2 Rnds
50 Ft Walking Lunge
16 Bar MU
8 DB Power Cleans
** scaled Hanging Knee raises & Pull ups (20/35)
9/25/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
4:00 & 7:00 ~ Open gym
5:00 ~ Kids & Teens
Mod ~ Skill Work Rope Climbs, Ring Dips, Handstand Walk
Wod
10-9-8-7-6-5-4-3-2-1
Push Jerk (85/125)
Front Squats
DeadLifts (135/205)
9/24/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ Overhead Complex
1 Hang Snatch
2 Power Snatch
3 Overhead Squats
Wod ~ Endurance Stamina
35/45 Cal Bike
100 DU
2K row
100 DU
35/45 Cal Row
9/23/19
Class Times 5:15/6:15/8:30 & 4:00/6:00
4:00 ~ Open Gym
5:00 ~ Kids/Teens Class
Mod ~ Thrusters
Wod ~ 3 RFT
400 Run
12 Burpee Box Jump Overs
15 Thrusters 65/95
Accessory Core ~ accumulate 75 Hollow Rocks
9/21/19
Saturday morning class with Coach Shallon at 8:30!
Mod ~ EMOM 10
3 Hang Clean
Wod ~
50 DU
25 Thrusters 55/75
50 DU
25 Power Snatch
50 DU
25 Squat Cleans
50 du
25 bar facing burpees
50 DU
9/20/19
Class Times 5:15/8:30 & 6:00
Mod ~ Snatch
Wod ~ Partner
6:00 AMRAP
P1 ~ 200 Row
P2 ~ Max DB Front Rack Squats
switch Every 200m row
Rest 4:00
6:00 AMRAP
P1 ~ 200m Row
P2 ~ Max DB Renegade Push up
Rest 4:00
6:00 AMRAP
P1 ~ 200m Row
P2 ~ Max DB Snatch
9/19/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Our mission is to accrue 100 miles for ... The Shiawassee Children's Advocacy Center. Tomorrow we run for the children because we can! If you would like to donate to the charity please bring in your loose change rolling around!
Athletes choose which option they would like to tackle. All of the miles will be tallied at the end of the day
(40:00 running clock )
Option 1.) Partner
400m Run together split reps)
30 Medball Cleans
30 Strict Presses 65/95
30 kB Swings
30 Sit ups
Option 2.) Solo
800 run
20 Medball Cleans
20 Strict press
20 KB Swings
20 Sit ups
Option 3.) Solo
1 mile run
15 Med Ball Cleans
15 Strict press
15 kB Swings
15 Sit ups
*** athletes can choose the rest time if any between rnds
9/18/19
Class Times 4:30/5:15/6:15/8:30 & 4:00/6:00/7:00
4:00 & 7:00 ~ Open Gym/CF class
5:00pm ~ Kids/Teens Class
Skill ~ Handstand Push up skill work
If proficient in 5:00 complete
20 HSPU 30 DB Snatch and as many HSPU in remaining time
Mod ~ Romanian DL
Wod ~ 40-30-20-10
Wallballs (14/20)
Deadlifts (125/175)
9/17/19
Class Times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ Clean & Jerk
Wod ~
5:00 AMRAP
7 Power Cleans 75/115
7 Pull Ups
7 Box Jumps
Rest 2:00
5:00 AMRAP
5 Push Jerks 95/135
5 CTB Pull Ups
5 Box Jumps
Rest 2:00
5:00 AMRAP
3 Clean & Jerks 115/155
3 Bar MU
3 Box Jumps
9/16/19
Class Times 5:15/6:15/8:30 & 4:00/6:00
4:00 ~ Open
5:00 ~ Kids/Teens
Mod ~ Front Squats
Wod ~ 4 RFT
500 row
10 Bench Press (95/135)
50 DU
10 Pistols
9/14/19
8:30 Class Saturday morning! Come kick your weekend off right
Mod ~ EMOM 10
1 Power Clean + 1 Hang Clean + 1 Jerk
Wod ~ 17:00 AMRAP
200 Run
2 Power Cleans 80/115
2 KB Swings 35/53
200 Run
4 PC
4 KB Swings …..
continue adding 2 reps each time
9/13/19
Class Times 5:15/8:30 & 6:00
Mod ~ DeadLift
Wod ~ 5 RFT
20 Push Press (55/75)
2 Rope Climbs
10 DB Box Step Overs (25/40)
9/12/19
Class times 4:30/5:15/8:30 & 4:00/6:00
Mod ~ Strict Gymnastic Skill work
Wod ~ 8 RNDS
:30 Max Sit ups
::30 Rest
:30 Max Burpee
:30 Rest
:30 DB Thrusters 25/30
:30 Rest
