WOD - Class Programming
Friday, June 30
“I rarely draw what I see. I draw what I feel in my body.” - Barbara Hepworth
Gym Happenings
Tuesday July 4th we will be hosting a community workout at 10am! This will be the only class that day, and like all community workouts it’ll be free for everyone so bring your friends and family!
Strength
Jerk 14:00
Every :90
50% / 1
60% / 1
70% / 1
80% / 1
Every 2:00 4x1 / 90%
Metcon
4 rounds for time:
AMRAP Back squats *body weight
400m run
*for time and reps on back squat
XT
Back squats 4x1 / RPE 9
*30 ring dips
Thursday, June 29
“Friendship is certainly the finest balm for the pangs of disappointed love.” - Jane Austen
Rebuild
4 sets of 6 each
Tempo 31x1
KB Windmill
SL glute bridge
Rower pike ups
Metcon
10 rounds
3 strict Handstand Push-ups
6 Dub KB Farmer carry lunges 35/53
6/9 cal Bike
*20min cap
Rebuild
4 rounds
Zercher curtsey lunges 8/8
SA OH carry + SA farmer carry 100’ each
Band pull across 10/10
Wednesday, June 28
“Work is much more fun than fun.” - Noel Coward
Strength
Clean 14:00
Every :90
50% / 1
60% / 1
70% / 1
80% / 1
Every 2:00 4x1 / 90%
Metcon
AMRAP 8
4 Deadlifts 155/225
8 Pull-ups
24 Double unders
XT
Clean Deadlift
4x1 RPE 9
*30 pull-ups
Tuesday, June 27
“Don't forget to love yourself.” - Soren Kierkegaard
Rebuild
3 sets of 8-10
Tempo 31x1
Birddog row
Bridged floor press
Bulgarian split squat
Metcon
For time:
2k row
2:00 L-sit hold
Rebuild
4 rounds
L-sit hold :20
Reverse row position sled drag 100’
Dball carry 100’
Monday, June 26
“Education is the movement from darkness to light.” - Allan Bloom
Strength
Snatch 14:00
Every :90
50% / 1
60% / 1
70% / 1
80% / 1
Every 2:00 4x1 / 90% ceiling
Metcon
Amrap 12
6 OHS 55/115
10 Toes to bar
14 Bar facing burpees
XT
OHS - same as snatch
*Hanging leg raise & Back Ext. 2 sets, each to failure
Saturday, June 24
“To find out what one is fitted to do, and to secure an opportunity to do it, is the key to happiness.”
- John Dewey
Rebuild
All with Kettlebells:
3-5 sets of 3-5
Bottoms up press
Single leg deadlift
Gorilla rows
Split squats
4 rounds
Farmer carries 100’
Crawling 100’
Community WOD
Amrap 8:00
50 Double unders
AMRAP Sit-ups
Rest 2:00
Armap 8:00
20/15 cal bike
Amrap KB swings
Rest 2:00
Amrap 8:00
20/15 cal row
Amrap burpees
Rest 2:00
*with a buddy, both people working at a time. Score is total amount of the second exercise in each AMRAP.
Friday, June 23
“What we have once enjoyed we can never lose. All that we love deeply becomes a part of us.”
- Helen Keller
Strength
Back Squats
5 x 2 / 85% ceiling *sets every 2:00
Metcon
6 rounds for time:
6 Goblet alternating reverse lunges
6 SA DB alternating devil presses
6 SA DB thrusters
*buy out: 400m Bell carry (anyway)
XT
Jerk 5x2 / 85%
Back squats 5x2 / RPE 8
*30 ring dips
Thursday, June 22
“Study nature, love nature, stay close to nature. It will never fail you.” - Frank Lloyd Wright
Rebuild
3 rounds 6-10 reps
Tempo 31x1
DB hex press
DB rotational DL
Rower pike ups
Metcon
Amrap 15
10 Pull-ups
10 Ball slams
10 Box overs with ball
Rebuild
3-4 rounds 6-10 reps Tempo 31x1
Banded pull-ups
BW Step-ups
DBall carry 100’
Wednesday, June 21
“If you change the way you look at things, the things you look at change.” - Wayne Dyer
Strength
Deadlift
5 x 2 / 85% ceiling *sets every 2:00
Metcon
4 rounds for time:
6 Hang cleans 95/135
8 Front squats 95/135
10 Bar facing burpees
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 20
“Positive anything is better than negative nothing.” - Elbert Hubbard
Rebuild
3 rounds TEMPO 31x1
SA Landmine Press 8
SA banded row 10
Cyclist squats 12
Metcon
5 rounds
AMRAP 2:00
Run 200m
Max cal bike in the remaining time.
Rest 2:00
Rebuild
4 rounds
Sled drag 100’
Farmer carry 100’
Control lateral Deadbug 5/5
Monday, June 19
"In the end, the love you take is equal to the love you make." - Paul McCartney
Strength
Overhead Squat
5 x 2 / 85% ceiling *sets every 2:00
Metcon
For time:
50 cal row
50 DB snatch 35/50
50 cal row
XT
Snatch 5x2 / 85%
OHS 5x2 / 85%
*Hanging leg raise & Back Ext. 2 sets, each to failure
Saturday, June 17
“Bad human communication leaves us less room to grow.” - Rowan Williams
Rebuild
3 sets of 8 Tempo 31X1
SA DB bench
DB SL DL
3 sets of 8 Tempo 31X1
SA DB row
DB bulgarian split squats
3 sets of 12
DB lateral raise
DB hammer curl
3 sets of 20
Band face pull
Band tricep push down
Community WOD
Amrap 25:00
50 cal Bike
50 Wall balls
400m med ball run
*200m each
*with a buddy, one person working at a time.
Friday, June 16
“Genius ain't anything more than elegant common sense.” - Josh Billings
Gym Happenings
"Hi athletes! This is Andrea. I am in a community health class and for one of our assignments will be doing a naloxone administration training session after class on Fri, 6/16 @ 5:30pm. It'll take about 30 mins, and you could learn how to save a life!" Thank you!!!
Strength
Jerk 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
8 rounds, resting as needed:
Row 200m
Score is the slowest and fastest round.
XT
Jerk 5x2 / 85%
Back squats 5x2 / RPE 8
*30 ring dips
Thursday, June 15
“You don't know what people are really like until they're under a lot of stress.” - Tim Allen
Gym Happenings
"Hi athletes! This is Andrea. I am in a community health class and for one of our assignments will be doing a naloxone administration training session after class on Fri, 6/16 @ 5:30pm. It'll take about 30 mins, and you could learn how to save a life!" Thank you!!!
Rebuild
4 sets of 6 each
Tempo 31x1
KB windmills
SL Glute bridges
Bottoms up KB carry 100’
Metcon
For time:
50 step-ups
50 burpees
50 toes to bar
50 push-ups
Rebuild
3-4 rounds 8-12 each
True push-ups
V-ups
Step-ups
Wednesday, June 14
“Art is the most intense mode of individualism that the world has known.” - Oscar Wilde
Strength
Clean 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
Amrap 10
10 Pull-ups
15 Med ball cleans 14/20
15/20 cal Bike
XT
Clean 5x2 / 85%
Clean Pull 5x2 / 120%
*30 pull-ups
Tuesday, June 13
“Whoever is happy will make others happy too.” - Anne Frank
Rebuild
4 sets of 6 Tempo 31x1
Barbell close grip bench
Barbell underhand yates row
Barbell RDL
Metcon
Amrap 15:
50 double unders
25’ Left SA DB OH walking lunge
25’ Right SA DB OH walking lunge
Rebuild
4 rounds
Sled push 100’
Reverse sled drag 100’
Left arm overhead right arm front rack carry 100’
Right arm overhead left arm front rack carry 100’
Monday, June 12
“You cannot shake hands with a clenched fist.” - Indira Gandhi
Strength
Snatch 2 reps every 2 minutes for 10 minutes 85% ceiling
Metcon
For time:
Run 1 mile
XT
Snatch - same as class
Overhead Squats 5x2 / Same as snatch
*Abs (your choice) & Back Ext. 2 sets to failure
Sunday, June 11
“Plans to protect air and water, wilderness and wildlife are in fact plans to protect man.”
- Stewart Udall
Gym Happenings
Greetings Fam! We hope everyone’s spring has been sunny and poppin! We are coming up on our 4th annual Solstice Gathering on June 24th at 3pm! Our good friends Chawla will be here again to groove us into the Summer! This is potluck style, if you have the means, please bring a dish to pass. We will be grilling up a bunch of stuff for everyone as well! No dogs, sorry our farm has quite a few free range animals. Camping is welcomed and encouraged! Bring a towel if you wanna take a dip in the creek. There is a suggested Donation of $10- $20 (cash or Venmo- @elise-rider) for the grill and the band! If you can’t swing the dough, come anyway! We can’t wait to see everyone!! Much love!!
Saturday, June 10
“Life is a long lesson in humility.” - James M. Barrie
Rebuild
4 rounds 5/5
KB gorilla row
KB alternating press
4 rounds 5/5
KB front rack split squats
KB alternating SLDL
4 rounds
KB bottoms up front rack carry 100’ each
KB pull over sit-up 10
Community WOD
3 rounds with a buddy:
200m run ( each )
40 Burpees ( split )
200m run ( each )
40 KB SDLHPs ( split )
400m KB farmer carry ( together with one bell )
Friday, June 9
“Love is a fruit in season at all times, and within reach of every hand.” - Mother Teresa
Strength
2 Back Squats
EMOM for 10 minutes / 75% ceiling
Metcon
2 rounds
30/40 cal row
30 SA DB jerks
20 DB Box Step Overs
XT
Jerk 5x2 / 85%
Back squats 5x2 / RPE 8
*30 ring dips