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W.O.D.

Thursday – April 11

Part 1:

AMRAP 9

12 DB Front Rack Walking Lunge (6 down / 6 back)

3 Strict Handstand Push Ups OR 6 Push Ups

*Add 1 HSPU or 2 Push Ups each round

Part 2:

3 x 7 @60-70%

3 x 4 @70-80%

Back Squat

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*We are constantly squatting, but we can’t always blow it out.  Working at 80% or less today, so put all your focus into strong and steady movement. In the AMRAP we will continue to work on the newest Crossfit Open movement – the strict handstand pushup!

Wednesday – April 10

10 Rounds

8 Box Jump Overs (30/24)

8 Russian KB Swings (53/35)

16 Burpees to Target (approx 6 inches)

1 minute Rest

*Burpees decrease by 1 each round

*30 Minute Cap

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Barbell Class – 715pm

A) 6 sets:
8/8 single leg box step downs

1 length skater jump

10 double KB front squat pulse

B) Power clean to max

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*Your classic Wednesday with pure, continuous movement.  Each round should be done at high intensity – train your body to only need the one minute to recover.  Technically each round is “easier” than the last!

Tuesday – April 9

Part 1:

6 x 3 @70-80%

3 x 12 @40-50%

Bench Press

Part 2:

3 Sets

120 ft Weighted Carry

right in to

20 Hollow Rocks

right in to

1 Minute Plank

Rest 1-2 Minutes between sets

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*A lot of “under-utlilized” movements today.  The static holding of positions today will tax you more than you think –  come prepared.  Build the stabilizing core of your midline and extremities – you will wake up sore tomorrow!  

Monday – April 8

3 Rounds

40 Double Unders

20 Alternating DB Snatch

10 Front Squats (135/95))

5 Strict Pull Ups

then

rest 3 minutes

then

3 Rounds

40 Double Unders

20 Hang DB Clean and Jerk (10 R/10 L)

10 Front Squats (135/95)

5 StrictPull Ups

*27 Minute Cap

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27 Minutes may not be enough to get all this work if both the DB and Barbell are heavy to the point where you are breaking it up several times. We suggest scale to a weight where you think you can get one or both of them done in no more than 2 sets each time. Besides that, let’s attack Monday!

Saturday – April 6

NEW SATURDAY SCHEDULE:

7 AM – 8:15 AM – 9:30 AM

In Teams of 2 (1 working / 1 resting)

12 Minutes

200 M Run (timekeeper)

while other partner AMRAP

7 Deadlifts

7 Burpees over Bar

7 Toes to Bar

4 Minute Rest

12 Minutes

250/200 M Row (timekeeper)

while other partner AMRAP

7 Power Cleans (135/95)

7 Shoulder to Overhead (135/95)

7 Burpees Over Bar

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Be mindful that there is no designated rest during the AMRAPs unlike many of our Saturday partner workouts. You may want to come up with a plan for the AMRAP work so you don’t end up crawling on the runs/rows!

Friday – April 5

Part 1:

2 x 5 @ 60-70%

2 x 3 @70-80%

3 x 1 (AHAP)

Bench Press

*Record heaviest single

Part 2:

AMRAP 10

12 Wall Balls

12 Pull Ups

12 Wall Balls

9 Chest to Bar Pull Ups

12 Wall Balls

6 Bar Muscle Ups

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Continue to work on our upper body strength and lock out position and then on to a nasty Fran-type metcon that is going to force you in to breaking up your gymnastic sets so that you can maintain intensity and quality movement. Remember….more is NOT better if the quality of movement suffers. Be smart and scale the reps if needed.

Thursday – April 4

20 Minute Alternating EMOM

Odd: 3 Hang Power Cleans + 3 Front Squats

Even: 30 Seconds Strict Handstand Push Ups

*record heaviest weight successfully lifted and total HSPU

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Take a step back from volume today and focus on strength for both working sessions. The Hang Clean + Front Squats should start above 50% of your 1 RM clean and work its way up every 2-3 sets. Handstand Push Ups need to be taken with a push yourself hard, but not to failure type approach. NOBODY will actually be working for the full 30 seconds every time.

Wednesday – April 3

For Time:

75 Double Unders

then

21-15-9

Sit Ups

Push Ups

then

75 Double Unders

then

21-15-9

Sit Ups

Russian KB Swings (53/35)

then

75 Double Unders

then

21-15-9

Push Ups

Russian KB Swings

*20 Minute Cap

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Barbell Class – 815pm

A) 5 sets:

8 DB push press (21X1)

5 burpee broad jump

5 candlestick

B) 10 sets:

1 shuttle sprint

10 OHS @115/85

rest 1:00

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90 Push Ups / Sit Ups / KB Swings along with 225 Double Unders. Good day to wok those DUs with fatigued arms. Workouts like this are easy to lose track of quality movement, pay attention to the small details and attack this one hard from the start!

Tuesday – April 2

Part 1:

4 Sets

10 Bulgarian Split Squats (5 R / 5 L)

10 Ring Dips

10 Hollow Rocks

1 Minute intense row / bike

Part 2:

2 x 5 @60-70%

2 x 3 @70-80%

3 x 1 @80-90%

Back Squat

Rest 1 Minute between sets

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Use Part 1 as a primer for your heavy back squats, but don’t view it as a warm up. Theme of the day is strength…you don’t need to move weight to get stronger!

Monday – April 1

WE HAVE MOVED!!

OUR NEW ADDRESS IS 265 GREENWOOD AVE, MIDLAND PARK!

AMRAP 19

2 Clean and Jerks (185/125)

6 Pull Ups

5 Box Jumps (24/20)

2 Clean and Jerks

6 Toes to Bar

5 Burpees

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Gonna start this new era off with a BANG! Strength – Gymnastics – Engine – all in one. Classic Bison WOD right here….Let’s break this place in!