"Purple Haze"
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Strength
Squat Program Week 7 Day 1
WOD
5 SDHP (95/65), 25 Double Unders
10 SDHP, 50 Double Unders
15 SDHP, 100 Double Unders
10 SDHP, 50 Double Unders
5 SDHP, 25 Double Unders
WORKOUT OF THE DAY(WOD) & BLOG
"Back in the Saddle"
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The holiday is over you sexy animals…back at it!!
Summer Time Abs
3 Times Through
30s Side Plank raises- R (with leg abduction for advanced)
30s Hollow Rocks
30s Side Plank raises- L
30s Jackknives
Partner WOD
For Reps:
In 5 minutes
Run 400m
Then as a team AMRAP- Wallballs
Rest 1 Minute
In 5 minutes
run 400m
Then as a team AMRAP – Burpee up and over the Box
Rest 1 Minute
In 5 minutes
Run 400m
Then as a team AMRAP – Kettlebell swings (2,1.5)
Rest 1 Minute
In 5 Minutes
Run 400m
Then as a Team – AMRAP Toes to Bar
Level 2 (1.5,1)
Level 1 (1,0.75)
*runs are to be done together as a team while holding any color band.
"Sunday Funday"
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9:30-10:30 KellsBells & Abs
9:30-11:30 Open Gym
"Superfreak"
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REMINDER - Class schedule today 6:00AM; 9:30AM; 10:30AM only, and closed July 4th!
Strength
Squat Program Week 6 Day 2
WOD
AMRAP 12
20 Situps
15 Pullups
10 Push Jerks (95/65)
"Besties"
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CFK Bring a Friend Day!
WOD
400m Run (Newbie carries medball; Member carries KB- switch after 200m)
50 Kettlebell swings (1.5,1)
40 Wallballs (20,14)
30 Burpee Pull-ups
400m Run (Newbie carries medball; Member carries KB-switch after 200m)
30 Burpee Pull-ups
40 Wallballs
50 Kettlebell swings
400m Run (Newbie carries medball; Member carries KB-switch after 200m)
Partition the reps between the partnership.
Level 1-40-30-20
"Van DAMN"
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Midline Mashup
1 Minute Each
2 Rounds
1. Hollow Rocks
2. Plank Hold
3. Situps
4. Jackknives
5. Rest
WOD
3 Rounds
600m Run
25 Deadlifts (225/185)
15 Ring Dips
Level 2 (185,135)
Level 1 (155,95), 400m Run
"Papa Squat"
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Strength
Squat Program Week 6 Day 1
WOD
AMRAP 12
3 Power Snatch (115, 85)
6 Knees to Elbow
9 Hang Power Clean
"CHiPs"
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Strength
EMOM20
Odd- Push-press- 3 Reps-Climb in weight
Even- 30 second plank hold
WOD
Every Minute on the Minute for 12 Minutes
20 Double Unders
8 Kettlebell Swings (70,53)
4 Burpees
Level 2- (53,35), 10 Double Unders
Level 1- (35,25), 20 singles, 6 KBS, 2 Burpees
"Kevin Bacon Fan Club"
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Strength
Squat Snatch
2-2-2-2-2
Level 1/L2 Classes
2 Power Snatches
1 Overhead Squat
WOD
15 Minute Even # Ascending AMRAP
Toes to Bar
Box Jumps
Hang Squat Snatches (115,75)
(2,2,2,4,4,4,6,6,6,8,8,8,)
Level 2- (95,55)
Level 1- (75,35), Overhead Squats
Ca$hout
Group calf and quad stretch
"Knight Rider"
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STRENGTH: Squat Program
Week 5 Day 2
WOD: AMRAP 12
10 SDHP (Sumo Deadlift High-Pull) 95/65
12 WallBalls
14 Box Jumps 24"/20"
"Burning Man"
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Skill
Double Unders
WOD
Tabata Row
Rest 1 minute
Tabata Double Unders
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Tabata Interval= 20s work:10s Rest 8x Through
Your score is the TOTAL REPS of each movement
"Grace-ish"
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WOD 1 (10 Minute Cap)
Grace @ 75% Body Weight
30 Clean and Jerks
Level 2 (65% BW)
Level 1 (50%BW)
Rest as Needed
WOD 2
1000m Row for Time
Ca$hout/Cooldown
3 Rounds
250m Row
1 Minute Plank
15 V-ups
"Carlton"
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Strength
Squat Program Week 5 Day 1
WOD
12 Minute AMRAP
5 Toes to Bar
10 Push-ups
5 Pull-ups
10 Burpees
"Pat"
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Strength
Squat Clean
3-3-3-3-3
WOD
40-30-20
Calorie Row
Shoulder to Overhead (95/65)
Air Squats
Level 2 (75,55)
Level 1 (65,35)
Ca$hout
100 Barbell Side Bends
"Juicy"
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Skills
Muscle Up/Kipping Pullup progressions
WOD
Teams of 2
5-4-3-2-1
Muscle-ups
Power Clean (185/135)
Wall Climbs
100m Plate Carry (45,25)
Alternate back and forth with your partner. Complete all 5 reps each then rotate to the next exercise and complete all 5 reps there, and then rotate back around and complete 4 reps, and so on…
One partner works while the other rests.
Muscle-up Scale= 2 pull-ups/ring rows, 2 dips (ring/bar/box)
"Gainzzz Friday"
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Gainzzzz
Squat Program Week 4 Day 2
WOD
EMOM 12
Min 1: 15 Burpees
Min 2: 50 Double Unders
Min 3: 100m Sprint
"The Donald"
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Skill (15 Minutes)
Hand-balancing:
Wallclimbs
Handstand Hold
WOD (30 Min)
5 Rounds
12 Power Snatches (75,55)
14 Overhead Squats
16 Box Jump Overs
18 Wallballs
Rest 2 Minutes
Level 2- (65,35)
Level 1- (55,25) 8,10,12,14
*Note- This workout is designed to be fast intervals- 2-4 Minutes each without much if any rest. If you cannot perform the movements quickly, scale the reps and the load.
"More Cowbell"
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Strength
EMOM20
Odd-Power Cleans- 2 Reps
Even- 3 Seated Box Jumps- add weight if able OR 10 cobras
(If power cleans are a strength, work on building power with the seated box jump. If they are a weakness work on glute and back strengthening with the cobra)
WOD
15 Clean and Jerks (135,95)
100 Double Unders
10 Clean and Jerks
100 Double Unders
15 Clean and Jerks
Level 2 (115,75), 50 Double Unders
Level 1 (95, 45), 100 singles, 10,7, 10
"Headband Hardo"
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Strength
Squat Program Week 4 Day 1
WOD
AMRAP 12
Row 200 Meters
12 Alternating KB Snatches (53/35)
"El Guapo"
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Strength
Split Jerk
2-2-2-2-2
WOD
10-9-8-7-6-5-4-3-2-1
Deadlift (275,185)
Goblet Squat (2,1.5)
Toes to Bar
100m Run with KB after each round
Level 3- (225,155)
Level 2- (185,115), (1.5,1)
Level 1- (135,95), (1,0.75)
Ca$hout
2 Rounds
20 Russian Twists w KB
1 Minute plank hold