Saturday 3 October 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
3-5 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
5 hip & back extensions
5 deadlifts, empty barbell
5 hang power cleans, empty barbell
5 front squats, empty barbell
5 shoulder press, empty barbell

RX:
Clean & Jerk 2-2-2-2-2-2-2
***3 sec pause at the bottom of the jerk.

Use the heaviest weight you can for each set.
Rest as needed between sets.

Scaled:
Power Clean & Push Press 2-2-2-2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:
Dumbbell Single Stiff Legged Deadlift 12-12-12, using heaviest weight per set
Single Arm Dumbbell Row 10-10-10, using heaviest weight per set
Bulgarian Split Squat 12-12-12, using heaviest weight per set
Dumbbell Power Clean & Jerk 1×40, using heaviest weight for the set

At Home:
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs

Additional Work:
Part 1 – AMReps 2 mins: AbMat Sit-ups

Part 2 – Pause Clean Deadlift : 5-5-5-5

Friday 2 October 2020 – 0630 Virtual Class

Hi guys!  Click here for your link to the 0630 virtual class.  Below are your WOD options:

Warm-Up:
2 rounds, not for time, of:
50 single unders
10 squats (squat therapy style)
10 pass throughs with pvc pipe
10 T2Bs, knees-to-elbows, GHD, or AbMat sit-ups
10 bent over rows, empty barbell
7 inch worm push-ups
7 hip & back extensions
5 OHS, empty barbell (3 secs descending + 3 secs up

RX:
3 intervals, each interval for time, of:
10 Overhead Squats, 65% 1RM
10 Ring Dips
Row, 500 m

Rest 5 mins between each interval.

OR complete the RX’d partner option:
3 rounds for time of:
Partner A:
10 Overhead Squats, 65% 1RM
10 Ring Dips
Row, 500 m
Partner B:
10 Overhead Squats, 65% 1RM
10 Ring Dips
Row, 500 m

Scaled:
3 intervals, each interval for time, of:
10 Front Squats, 65% 1RM
10 Bar Dips (or bench/box dips or push-ups)
Row, 500 m

Rest 5 mins between each interval.

OR complete the Scaled partner option:
3 rounds for time of:
Partner A:
10 Front Squats, 65% 1RM
10 Bar Dips
Row, 500 m
Partner B:
10 Front Squats, 65% 1RM
10 Bar Dips
Row, 500 m

Limited Equipment:
3 intervals, each interval for time, of:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 5 m
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 5 m
10 Ring Dips
Run, 400 m

Rest 5 mins between each interval.

OR complete the Limited Equipment partner option:
3 rounds for time of:
Partner A:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 5 m
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 5 m
10 Ring Dips
Run, 400 m
Partner B:
Dumbbell L Arm Front Rack + R Arm Overhead Lunge, 50/35 lbs, 5 m
Dumbbell R Arm Front Rack + L Arm Overhead Lunge, 50/35 lbs, 5 m
10 Ring Dips
Run, 400 m

At Home:
3 rounds, each round for time, of:
Handstand Walk, 10 m
30 Air Squats
Run, 400 m

Rest 5 mins between each round.

Additional Work:
Part 1 – Option A:  Shoulder Press – 12-12-12

Part 1 – Option B:  Handstand Descent Practice (for quality)

Part 1 – Option C:  Sotts Press – 8-8-8-8

Part 2:  Dumbbell Front Rack Walking Lunge – 1-1-1

Wednesday 30 September 2020 – No Classes

Hi guys – unfortunately we cannot host our 1700 virtual class today. Below are your WOD options:

Warm-Up:
4 rounds, not for time, of:
25 jumping jacks
5 shoulder pass throughs, pvc pipe
5 band pull-aparts
5 scap pull-ups
3-5 ring rows
7 air squats
7 sit-ups

RX:
5 rounds, for time, of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Bar Muscle-ups

Scaled:
5 rounds, for time, of:
25 Single Unders
10 Hanging Knee Raises
25 Single Unders
5 Low Ring Muscle-ups

Limited Equipment:
5 rounds, for time, of:
25 Double Unders
10 Toes-to-bars
25 Double Unders
5 Low Ring Muscle-ups

At Home:
5 rounds, for time, of:
25 Jumping Jacks
10 V-ups
25 Jumping Jacks
20 Hand Release Push-ups

Additional Work:
Part 1:  Pull-ups 2×1

Rest as needed between sets.

Part 2 – Option A:  Row 1000m
This is an all out effort for time.

Part 2 – Option B:  Run 800m
This is an all out effort for time.

Part 2 – Option C:  Max bike calories in 3 mins

Tuesday 29 September 2020 – No Classes

Hi guys! No classes today, but below are your WOD options:

Warm-Up:
2-4 mins of jogging, biking, or rowing followed by…
3 rounds, not for time, of:
Shuttle sprint, 100 m (2x 50 m, increase the pace each round)
8 air squats (squat therapy style)
8 stiff legged deadlifts, empty barbell
8 glute bridges (no weight or empty barbell)
6 hip & back extensions
4 broad jumps

RX:
Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

Limited Equipment:
Single Stiff Legged Deadlift 12-12-12-12, using heaviest weight per set
Single Arm Dumbbell Row 12-12-12-12, using heaviest weight per set
Bulgarian Split Squat 12-12-12-12, using heaviest weight per set

At Home:
5 rounds for max reps of:
L Single Stiff Legged Deadlift, 1 min
R Single Stiff Legged Deadlift, 1 min
L Bulgarian Split Squat, 30 secs
R Bulgarian Split Squat, 30 secs
Plank Hold, 30 secs

Additional Work:
Part 1:  L-Sit – 1x 120 secs

Part 2 – Option A:  Barbell Bent Over Row 12-12-12-12

Part 2 – Option B:  Single Arm Dumbbell Row 12-12-12-12