Saturday, January 19th, 2019

Metcon

Teams of 2
A) 10min to finish
200 Wall Balls
400 Double Unders
*both partners work at the same time. Can split and partition the work however you choose*
At 14:00
A) 10min to Finish
120/100 Cal Row
100 KBS (70/53
)100 Goblet Squat

Derrick Rousseau
Friday, January 18th, 2019

Metcon

Every 5 min for 25min
TTP Special
2 Rounds6 Burpee otb
5 DL (155/105)
4 Hang power clean
3 Front squat
2 Thrusters
1 S2O**Bar work must be unbroken**

Derrick Rousseau
Wednesday, January 16th, 2019

Strength

10min EMOM
Power Clean w/2 sec pause (in the catch)

Metcon

1-2-3-4-5-6-7-8-9-10
Power Clean (185/135)
*10 T2B after odd rounds*
*40 Double Unders after even rounds*

Derrick Rousseau
Tuesday, January 15th, 2019

Metcon

6 Intervals
3min on/3min off
A) 10-8-6-4-2
Double DB Front Squat (50/30)
Burpee Box Jump
B) 10-8-6-4-2
Cal Row
KBS (70/53)
C) 10-8-6-4-2
Hang Power Snatch (75/55)
Thruster

Derrick Rousseau
Thursday, January 10th, 2019

Endurance Thursday

6min EMOM
A) 8/6 Cal Bike
B) 8/6 Cal Ski
C) 80m Run
Rest 3 min
9min EMOM
A) 10/8 Cal Bike
B) 10/8 Cal Ski
C) 100m Run
Rest 3min
12min EMOM
A) 12/10 Cal Bike
B) 12/10 Cal Ski
C) 120m Run

Derrick Rousseau
Monday, January 7th, 2019

Strength

Front Squat
5x3
Tempo (32x2)

Metcon

For Time
20 Air Squat
10 Pull Up
10 Power Snatch (75/55)
40 Air Squat
15 Pull Up
15 Power Snatch
80 Air Squat
20 Pull Up
20 Power Snatch

Derrick Rousseau
Saturday, January 5th, 2019

In Teams of Two

Every 5 minutes for 30 minutes
(I go, You go style)

A) 12 Cal Bike
9 Thrusters (115/75)
6 Burpees OTB

B) 12 Cal Row
9 Double KB Clean (50/35)
6 Double KB FR Lunge

Susie Prieto
Thursday, January 3rd, 2019

Endurance Day

3 Sets
9 MIN. EMOM:

10 seconds on/50 seconds off
20 seconds on/40 seconds off
30 seconds on/30 seconds off
40 seconds on/20 seconds off
50 seconds on/10 seconds off
40 seconds on/20 seconds off
30 seconds on/30 seconds off
20 seconds on/40 seconds off
10 seconds on/50 seconds off

5 minute rest between sets.

Susie Prieto
Monday, December 31st, 2018

Please note that we will have a modified schedule for Monday, December 31st:

7AM - WOD
8AM - WOD
9AM - WOD
10AM to 12PM - Open Gym
12:30PM - Express WOD

METCON

In Teams of Two
(I go, You go Style)

10 Rounds:
20 Double Unders
1 Clean & Jerk (225/145)
8 Burpee / Pull Ups (alternating every round)

Susie Prieto
Saturday, December 29th, 2018

Please make note of our NEW Saturday Schedule:

9:00AM - WOD
10:00AM - WOD
11:00AM - WOD
12:00PM - Gymnastics

Metcon

In Teams of Two
For Time:
1k Row
30 Burpee Box Jumps
800m Run
15 Bar Muscle Ups

Susie Prieto
Friday, December 28th, 2018

There will be no 5:00AM class on Friday, December 28th.

Strength

10 MIN. EMOM:
Clean Pull + Clean

Metcon

3 Rounds:
50 Air Squats
10 Power Cleans (185/135)

Susie Prieto
Thursday, December 27th, 2018

There will be no 5:00AM class on Thursday, December 27th.

Endurance Day

3 Rounds (Go every 4 minutes):

A) 400m Run
10/8 Cal Ski

B) 20/16 Cal Bike
50 Double Unders

C) 500m Row
10 Burpee Over the Rower

2 minute rest between rounds.

Susie Prieto