Tuesday, September 17th, 2019

4 Total Intervals, alternating between A and B

A) In a 4 minute window:
18/12 Cal Row
10 Box Jump Over
24 Air Squat
10 Box Jump Over
24 Air Squat
18/12 Cal Row

2 minute rest

B) In a 4 minute window:
300m Run buy in
then
10-8-6
Double KB Front Rack Lunges (35/26)
Double KB Hang Clean
Push Ups

2 minute rest

Susie Prieto
Saturday, September 14th, 2019

Friendly reminder that Gymnastics has been moved back to 12PM! Our Saturday Schedule will go back to the following schedule:

9AM - WOD
10AM - WOD
11AM - WOD
12PM - Gymnastics

Partner METCON

In Teams of Two

For Time:
280 Wall Ball
140 Box Jump Over
70 T2B

Susie Prieto
Friday, September 13th, 2019

10 Minute Alternating EMOM:
A) 3 Push Press (from the floor)
B) 6-10 Strict Pull Up

METCON

3 Rounds:
8 Ring Dip
12/8 Cal Row
12 Front Rack Lunges (115/75)
6 Push Jerk
200m Run

RX+
4 Muscle Up
(155/105)

Susie Prieto
Monday, September 9th, 2019

Strength

Back Squat
4 x 80-82.5%
2 x 82.5-85%
4 x 80-82.5%
2 x 82.5-85%

METCON

WZA Qualifier #1

9 MIN. AMRAP:
3-6-9-12-etc
Hang Power Snatch (75/55)
OHS
30 Double Unders

Susie Prieto
Friday, September 6th, 2019

Strength

15 minutes to find a heavy
Power Clean + Front Squat + Push Jerk

METCON

For Time:
12-9-6-3
Power Clean (155/105)
Front Squat
Push Jerk

Time Cap: 17 minutes

RX+ (185/135)

Susie Prieto
Thursday, September 5th, 2019

Partner Endurance METCON

In Teams of Two

4 Rounds:
400m Run + 25/20 Cal Bike
300m Run + 20/15 Cal Bike
200m Run + 15/10 Cal Bike
100m Run + 10/5 Cal Bike

3 minute rest between each round

One partner starts on the runner while the other partner is on the bike working simultaneously. You can not move on to the next part until both athletes have finished and you swap machines after each set.

Flow looks as follows:
Partner A runs 400m while Partner B bikes 25 cals, only moving on until both sets have been completed
Partner B runs 300m while Partner A bikes 20 cals
Partner A runs 200m while Partner B bikes 15 cals
Partner B runs 100m while Partner A bikes 10 cals
3 minute rest

Partners should switch who runs/bikes first after every round.

Susie Prieto
Tuesday, September 3rd, 2019

Strength

Front Squat
4 @ 75-77.5%
2 @ 80-82.5%
4 @ 77.5-80%
2 @ 82.5-85%

METCON

For Time:
40 Wall Ball
50 Burpee OTB
30 Overhead Squats (95/65)

Time Cap: 12 minutes

RX+ (115/75)

Susie Prieto
Monday, September 2nd, 2019

In observance of Labor Day, we will be running Open Gym from 9am to 12pm.

Our doors will close promptly at 12pm. We will resume our regular class schedule on Tuesday, September 3rd.

Susie Prieto
Wednesday, August 28th, 2019

Strength

10 MIN. EMOM
3 TNG Squat Clean
*Same weight as previous week/increase over the 10 minutes

METCON

4 Rounds:
6 Strict Pull Ups
12 T2B
6 Power Cleans (135/95)

RX+
3 Ring Muscle Ups
6 Power Cleans (165/115)

Susie Prieto
Tuesday, August 27th, 2019

Skill Work

Ring Muscle Up

METCON

4 Rounds:
10 Power Snatch (75/55)
10 Overhead Squats
20 Push Ups
10 Overhead Lunges
20 Wall Ball
50 Double Unders

Susie Prieto