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Thursday, 05 October 2017 00:00

10.05.17

Strength

EMOM 8

Hang Power Clean

 

WOD

Every 3 minutes x 4

15/12 Calorie Row

30 Double Unders

7 Burpees over the Rower

 

After Party

Goal Work/Mobility

Thursday, 31 August 2017 00:00

08.31.17

Strength

EMOM 8

Hang Power Clean + Power Clean (tap and go)

*can be progressive

 

WOD

For Time:

21-15-9

Kettlebell Swings 70/53

Burpees 

*RIGHT INTO*

15-9-6

Toes to Bar

Jumping Lunges (R+L=2)

 

After Party

Tabata

Odd Intervals: Sit Ups

Even Intervals: Plank Hold

 

Thursday, 10 August 2017 00:00

08.10.17

Strength

Overhead Squat

2, 2, 2, 2, 2

 

WOD

3 Rounds For Time

400 m Run

21 Kettlebell Swings 53/35

15 Air Squats

9 Toes to Bar

 

After Party

Goal Work/Mobility

Thursday, 06 April 2017 00:00

04.06.17

Strength

COMPLEXES!

EMOM 8

Power Snatch + Hang Power Snatch + OHS + Full Snatch

*These will be light but can be progressive.

WOD

THE FULL KHALIPA CHALLENGE

EMOM 12

7 KBS 70/53

7 Burpees

*if you fail a round, continue as AMRAP

After Party

Goat Work

Thursday, 23 March 2017 00:00

03.23.17

Strength

Min 1-3: 3 Position Power Snatch (High Hang-Hang-Floor)

Min 4-6: 2 Position (Hang-Floor)

Min 7-9: Power Snatch

WOD

3 Rounds For Time:

10 Lunges with KB in Front Rack 53/35

20 Kettlebell Swings 53/35

10 Burpee Box Up and Over 24"/20"

20 Sit Ups

Mobility

https://www.youtube.com/watch?v=Yc4f_xtt-HM

Thursday, 16 March 2017 00:00

03.16.17

Strength

EMOM 8

Min 1-4: Segment Power Snatch w/ pause at knee and mid thigh

Min 5-8: Power Snatch 

*Open athlete's stay light

WOD

4 Rounds For Time

25 Double Unders

20 Sit Ups

15 Kettlebell Swings 53/35

10 Burpees

After Party

Mobility

Thursday, 12 January 2017 00:00

01.12.17

Strength

Power Clean

EMOM 6

3 @ ~80%

 

WOD

4 Rounds For Total Reps

:30 Row for Calories

:30 Clean and Jerk 135/95

Rest 1 Minute

:30 KBS 53/35

:30 Sit Ups (RX+ GHD Sit Ups)

Rest 1 Minute

 

AFTER PARTY

Goal Work

Example: Toes to Bar efficiency, be careful of going too hard on your hands.

Monday, 05 September 2016 00:00

Labor Day

ONE CLASS TODAY AT 9 A.M.  Today is programmed as a solo WOD but feel free to find someone to do it as a partner WOD.

 

"WHITTEN"


5 Rounds For Time:

22 Kettlebell Swings 70/53

22 Box Jumps 24"/20"

400 m Run

22 Burpees

22 Wall Balls 20/14

Wednesday, 31 August 2016 00:00

08.31.16

Strength

Min 1-4: 1 Segment Power Clean + 1 Power Clean (at 70-75%)

Min 5-9: 1 Power Clean @ 75%+

 

WOD

4 Rounds For Time:

15 Wall Balls 20/14

10 Pull Ups

15 Kettlebell Swings 53/35

5 Hand Stand Push Ups

 

RX+ 30/20; Chest to Bar; 70/53; Deficit 1-45

 

After Party

Tabata Hollow Body Rock

Friday, 26 August 2016 00:00

08.26.16

RANKEL


AMRAP 20

6 Deadlift 225/155

7 Burpee Pull Ups

10 KBS 70/53

200 m Run

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