Wednesday, February 12th, 2020

February 12, 2020

Join us at 5:30pm for our first WOD & WINE event! Please note: there will be no 7pm class tonight.

Coach leads group through:

10 PVC Shoulder pass throughs


10 PVC Prone Shoulder pass throughs




2 Minute Bike
1 Minute Burpees
:30 Scap Pull Ups
:30 Rest

x 2 rounds 


A. 0:00 – 7:00 – Every 1:00 x 7 sets:
Snatch Pull +
Below the Knee Hang Muscle Snatch +
Hang Power Snatch +
Snatch Balance
Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and proficient.

B. 7:00 – 14:00 – Every 1:00 x 7 sets:
Clean Pull +
Below the Knee Hang Muscle Clean +
Hang Power Clean +
Jerk Balance (video)
Warm-up as needed. Use this as skill/positional work. Only work as heavy as lifts are clean and crisp.

C. 14:00 – 21:00 – Every 1:00 x 7 sets:
4 Alternating Dumbbell Power Snatch +
2/side Single Arm Pause Dumbbell Overhead Squats
If you don’t have the DB Overhead Squat this is a great opportunity to work on it. If you’re comfortable with the movement then build as heavy as deemed fit for today’s work, try to perform the entire piece as a complex. For the Pause Squats stop in the bottom for 3 seconds on each rep to really work on your overhead stability and bottom position.


Wall Balls 20/14


Part A: "The Break Up"
EMOM for As Long As Possible:
1st minute: 1 Push Press (125/85 lb) + 1 Burpee
2nd minute: 2 Push Presses (125/85 lb) + 2 Burpees
3rd minute: 3 Push Presses (125/85 lb) + 3 Burpees

5 minute Rest

Part B: "The Make Up"
6 Rounds (alternating*) for time of:
5 Squat Cleans (125/85 lb)
10 Pull-Ups
200 meter Row
*One partner completes a round while the other performs a Hollow Hold, then rests.

Complete part A together, rest exactly 5 minutes, then start Part B together. Score each part separately.

For Part A, each minute on the minute (EMOM) both partners attempt the sequence of Push Press and Power Clean (“Death By” style), adding one rep per movement per minute…until one partner is unable to complete a round. Score is the lower of the two partners’ number of rounds and reps completed.


For Part B, partners alternate rounds (eg. one does a round while other attempts a max duration hollow hold then rest). 

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Tuesday, February 11th, 2020

February 11, 2020


Coach leads group through:

1 Minute Jump Rope - Single Unders
:30 Push Ups
1 Minute Jump Rope
:30 Mountain Climbers
1 Minute Jump Rope
:30 Shoulder Taps (in high plank)
1 Minute Jump Rope
:30 No Push Up Burpee
1 Minute Jump Rope




A. 0:00 – 12:00 – Wave load, every 2:00x 6 sets:
Set 1 – 7 Front Squats
Set 2 – 5 Front Squats
Set 3 – 3 Front Squats
Set 4 – 7 Front Squats
Set 5 – 5 Front Squats
Set 6 – 3 Front Squats
Vary loading each set as needed. Build as you go. Make sure each and every rep maximizes the range of motion you’re physically capable of.

B. 12:00 – 19:00 – Every 1:00 x 7 sets: 10 Dumbbell  Box Step-ups.

*Pick a box or stack plates so that your leg is at right angle, thigh parallel to the ground.
**5/side, not alternating.

***Pick a weight that you can perform with moderate effort and that you can maintain for all 7 sets.

C. 19:00 – 24:00 – 5 minute AMRAP for Quality:
10/side Single Arm Kettlebell Side Bends
10 Alternating Lateral Lunges, KB in the goblet position.


5 rounds for Max Reps:
40 seconds Ski/Bike/Run/Row Cals
20 seconds Rest
40 seconds AMRAP 3 Hang Power Cleans + 3 Front Squats 95/65
20 seconds Rest
40 seconds Double-unders
20 seconds Rest

*Each of these efforts should be FAST. Think sprint.

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Monday, February 10th, 2020

February 10, 2020

Coach leads group through:

10 hanging scap retractions

10 push ups with alt shoulder tap

:20 hanging hollow hold

10 hollow rock

x 2 rounds


A. 0:00 – 14:00 – Every 2:00 x 7 sets:
:30 Belly to wall, box-piked or plank shoulder taps +
5-8 Strict Supinated Chest-to-bar Pull-ups
*Pick a position you can maintain for all 30 seconds in the hold. For the CTB, add load or assistance as needed, just get your CHEST to the bar. 

B. 14:00 – 28:00 – Every 1:00 x 14 sets:
Sets 1-5 – 2 Pause Jerk Dips @ 100% of 1RM Jerk 
Sets 6-14 – 1 Split Jerk w/Pause in Catch
*Pause Jerk Dips hold the bottom of the Dip for 2-3 seconds each rep.

**For the Split Jerks start around 60-70% of your 1RM and build as heavy as you go. Hold the Split position in the catch for 2-3 seconds before recovering. Work from the rack.

C. 28:00 – 35:00 – 7 minute AMRAP:
15 Russian Kettlebell Swings 70/53 (53/35)
5/side Single Arm Kettlebell Push Press w/3 second Negative 70/53 (53/35)
*AMRAP for quality, not speed. Focus on position and tempo on the Push Press.


Optional Finisher:

4 Rounds
10 Straight leg sit-ups (video)
20 Alternating Mountain Climbers
30 Russian Twists

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