Strength WOD 12 Rounds For Quality & Time 10 Farmer Hold Walking Lunges @ 2×35/2×25 3 Front Squat @ 55% – From the Ground —- *This will be progressed for 12 weeks, so use the loading listed. *All sets of both movements must be completed unbroken each round. Then…. 15:00 AMRAP: 12 Push up /HSPU…
3 sets: :20 Sec Side Plank Each Side 15 V-up :20 Sec Hollow Hold Then… 40:00 Alternating EMOM Minute 1: 50-60 Double Unders Minute 2: 12/9+ Calorie Row Minute 3: 25 RKBs 70/50 Minute 4: 12/9+ Calorie Bike / run Minute 5: Rest
Halo 1 x 50 ——- 12 Rounds For Quality & Time 10 DB Bench Press @ 2×35/2×25 3 Strict Press @ 55% – From the Ground – *This will be progressed for 12 weeks, so use the loading listed. *All sets of both movements must be completed unbroken each round. Then…. 1:15 on/ 1 min…
4 Sets 60 second wall sit 10 Alternating BB Reverse Lunges 10/8 Legs Only Bike Then… Primer: 3 x 8 Back Squat @ 30% of IRM Main Set: Every 2:00 for 10:00 (5 Sets) 5 × 3 Back Squat @ 67.5-70-72.5-75-77.5% of 1RM Build each set using the listed percentages Then… 10 Rounds for time:…
2 Rounds: 4min. EMOM: 3 Back Squats (Heavy as possible) into… 4min. EMOM: 12/9 Calorie Row into….. 4min. EMOM: 3 Squat Cleans (Heavy as possible) into….. 4min. EMOM: 10 Weighted knee raises. 32min. straight
Today’s classes 9am and 12pm — Tabata- Row/Bike – 0-3min. Max DB Incline Bench Press/ Bench press 3-6min. Max DB Bent Over Rows/ BB Rows 6-9min. Max Plate Front Raises/ BB Up right rows 9-12min. Max Single DB Skull Crushers/ Dips 12-15min. Max Single DB Bicep Curls/ BB Curls 5min. (Start again with new movements)
Every 8min x 4 Rounds: 500m/400m Row/ski 40 Double Unders /singles 30 Alt. DB Snatches 20 Box Step-Ups 10 Pull ups
Tuesday, 12/30 regular class schedule Wednesday, 12/31 9am and 12pm class only Thursday, 1/1 Closed – No classes Friday, 1/2 9am and 12pm only. —— On a 20:00 Clock: 15-12-9-6-3 Bench Press 135/95 Hang Power Cleans 135/95 30-24-18-12-6 Cal Bike In the remaining time….. Deadlift — MAX OUT!!!! Set 1: 4 @ 67-72% Set 2:…
Regular Monday schedule Wednesday, 12/31 9am and 12pm Thursday, 1/1/26 Closed. No classes Every 6:00 for 30:00 5 Front Squats 155/105 or 225/155 10 Burpees over bar 15 Toes-to-Bar 10 Burpees over bar 5 Front Squats *Recovery Row/Bike till the end of 6:00 Scale: 5-9-13-9-5
Regular Saturday class schedule 3 Sets: 12 Double dumbbell skull crusher 12 Hammer curls 12 Weighted Knee ups Then… In a 14:00 window 2 Rounds: 30 Alternating Dumbbell Hang Snatch 20 Pull Ups 30 Box Step Ups 20 Hand Release Push Ups In remaining 14:00 AMRAP Overhead Squats
