WOD April 20, 2021

“Nothing in life is to be feared, it is only to be understood. Now is the time to understand more, so that we may fear less.” –Marie Curie


A.
Strength: (20 min)
Bench Press
Find 5 Rep Max
(shoot for 80% 1 RM)

B.
MetCon: (25 min Cap)
27-21-15-9
C2B Pull Up
Push Jerk (135/95)
Calorie Row (sub Run: 400m each round)

WOD April 19, 2021

“Not how long, but how well you have lived is the main thing.” — Seneca

Please sign into your class in advance on the MindBody App!

A.
Strength Test: (20 min Cap)
Back Squat
5 Rep Max
(shoot for 80% of 1 RM)

B.
MetCon: (20 min Cap)
5 RFT
20 Single DB Front Rack Lunge (50/35)
10 Burpee
20 Single DB Front Rack Lunge
10 DB S2OH (5 reps/ arm)

WOD April 18, 2021

“There is no destination. Enjoy this long journey in eternity.”

8:30am: Master’s 45+ Triple WOD Mash Up

10am WOD:
20-18-16-14-12-10
WallBall (20/14)
Pull Up
Sit Up

WOD April 17, 2021

“Life is not a problem to be solved, but a reality to be experienced.”– Soren Kierkegaard

9am WOD:
20 Min AMRAP
30 Overhead Squat (95/65)
30 Box Jump Overs (24/20)
30 Toe2Bar
30/24 Cal Row

10am Triple WOD Mash Up:
20 Min AMRAP
30 Overhead Squat (95/65)
30 Box Jump Overs (24/20)
30 Toe2Bar
30/24 Cal Row
-Rest 5 Min
3 Rounds
20 DB Farmer Back Step Lunges (2×50/2×35)
10 Strict Pull Up
21/18 Cal Bike
-Rest 5 Min
1 mile Weight Vest Run (20/14)
50 Weight Vest Push Up

WOD April 16, 2021

“If you want to live a happy life, tie it to a goal, not to people or things.”– Albert Einstein

A.
Skill/Strength:
Clean and Jerk
8 Min EMOM
1 Clean & 1 Jerk
-Building each set, beginning at 60%

B.
MetCon:
10 RFT
3 Clean & Jerk (135/95)
6 Lateral Bar Over Burpee
9 Kettlebell Swing (53/35)

WOD April 15, 2021

“The five S’s of sports training are: stamina, speed, strength, skill, and spirit; but the greatest of these is spirit.” – Ken Doherty

4 Rounds NOT For Time:
75m Sled Push (4×45/3×45)
10 GI Jane
1 Rope Climb
150m Farmer Carry (2×50/2×35)
Time Cap: 45 Min
Score: Slowest Sled Push

WOD April 14, 2021

“The difference between the impossible and the possible lies in a person’s determination.” – Tommy Lasorda

A.
Skill Work:
5 Rounds on the 1:30 @ 40% 1 RM
3 Position Power Snatch :
1 x @ Pockets
1 x @ 1″ Above Knee
1 x @ Floor

B.
MetCon:
5 Min AMRAP:
500m Row/400m Run/21/18 Cal Bike Buy-In, Into Max Rounds Of:
30 Double Unders
5 Power Snatch (135/95)
-Rest 5 Min
5 Min AMRAP:
500m Row/400m Run/21/18 Cal Bike Buy-In, Into Max Rounds Of:
30 Double Unders
10 Power Snatch (95/65)
-Rest 5 Min
5 Min AMRAP:
500m Row/400m Run/21/18 Cal Bike Buy-In, Into Max Rounds Of:
30 Double Unders
15 Power Snatch (75/55)




WOD April 13, 2021

“You don’t get what you wish for. You get what you work for.” – Unknown

PLEASE SIGN INTO YOUR CLASS IN ADVANCE!

A.
Gymnastics Strength (building from last 2 weeks)
5 Rounds not for time:
5 Strict HSPU
5 Strict Ring Dip
5 Push Up

B.
MetCon:
18 MIN AMRAP
10 Lateral Burpees Over Dumbbell (50/35)
10 Dumbbell Box Step Up (24/20, must alternate legs every step)
10-20-30-40-50…Single DB Hang Clean and Jerk (Switch arms every 5 reps)
(Continue to add 10 reps DB HC&J every round)

WOD April 12, 2021

“Kill them with success and bury them with a smile.” – Usain Bolt

*6:30pm Powerlifting: 1 and 5 rep max night!

A.
Strength/Skill: (Time: 7:30)
on the 1:30 x 5 rounds, building each set, beginning at 60%
3 Tempo Front Squat:
3 seconds to descend
3 second hold at the bottom
3 seconds to stand
*This drill is to eliminate any “bounce” and to properly use the Glutes and leg muscles to control the lifts

B.
MetCon:
5 RFT
15 Chest2Bar Pull Up
12/9 Cal Assault Bike (sub 150m Run)
9 Thrusters (115/85)
(Time Cap: 25 Min)

C.
Cool Down:
Row 150-1000m as time allows

WOD April 11, 2021

“Without self-discipline, success is impossible.” – Lou Holtz

8:30-10 Masters 45+ Mash Up

10am WOD:
3 RFT
400m Run
20 Box Jump (24/20)
20 Kettlebell Swing (53/35)
20 Burpee