This email address is being protected from spambots. You need JavaScript enabled to view it.

32 Nod Place Unit B
Clinton, CT 06413

(860) 664-5347

Thursday

Thursday, 29 January 2015 00:00

Warm Up
4 minutes of row, bike or jump rope
PVC Pass Thru's
PVC Figure 8's
PVC Overhead Squats
Hanging Shrugs
Shoulder Mobility
Push Up Complex
Lying V-Ups
Squatted Prayers
Leap Frog
High Knees/Butt Kicks

Skill Work
Power Snatch
Overhead Squats

Strength
EMOM 10 minutes of:

1 Power Snatch into 3 Overhead Squats

* Build up to a tough 3 reps

WOD
AMRAP 15 minutes of:

5 Power Snatch (95/65)
10 Pull Ups (modification: 10 ring rows or jumping pull ups)
10 Box Jump, Step Downs (24/20)

 

Wednesday

Wednesday, 28 January 2015 00:00

Warm Up
4 minutes of row, bike or jump rope
PVC Pass Thru's
PVC Figure 8's
PVC Pass Thru's
Squat Therapy
Wrist Wall Walks
Wall Sits
Quad Stretch
Pigeon Stretch
Mountain Climbers
Plank Holds
2 minutes of row, bike or jump rope

Skill Work
Power Clean
Hang Squat Clean
Front Squat

Strength
EMOM 10 minutes of:

Clean Complex...

1 Power Clean
1 Hang Power Clean
1 Front Squat

*Build up to 70-75%

WOD
AMRAP 18 minutes of:

30 Double Under's (modification: 70 single under's)
20 Wall Balls (20/14)
10 KB Swings (53/35)
5 Clean & Jerk (185/125)

*For the clean, you can squat clean or power clean.  

Monday

Monday, 26 January 2015 00:00

Warm Up
4 minutes of row, bike or jump rope
Samson Stretch
Toe Touches
Scorpions
KB Swings (x20)
Lying V-ups (x20)
Lunge Complex
Inch Worms
Lateral Shuffle
Hollow Rocks
2 minutes of row, bike or jump rope

Skill Work
Bench Press
Single Arm DB/KB Snatch

WOD
EMOM 24 minutes of:

Minute 1 - 8 Bench Press @ 65%
Minute 2 - 10 Box Jump, step downs (24/20)
Minute 3 - 12 Single arm DB/KB (55/35, alternating every 6 reps)
Minute 4 - 30 Double Under's (modification: 70 single under's)

Sunday

Sunday, 25 January 2015 00:00

Warm Up
Coaches Choice

Skill Work
Deadlift
Hang Power Clean
Front Squat
Push Jerk

WOD
In teams of 2:

4 rounds of:

5 Deadlifts (135/95)
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

50 Pull Ups

4 rounds of:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

50 Calorie Row

4 rounds of:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

50 Burpees

4 rounds of:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

50 KB Swings (53/35)

4 rounds of:

5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Jerks

50 Wall Balls (20/14)

*Each partner will have to do 2 rounds of the barbell movement (combined total of 4 rounds) alternating every 1 round.  1 person rests while other works.

Saturday

Saturday, 24 January 2015 05:52

Class is canceled due to the snow 

Friday

Friday, 23 January 2015 00:00

Warm Up
4 minutes of run, row or bike
PVC Pass Thru's
PVC Figure 8's
PVC Overhead Squats
Scapular Push Ups
Abmat Sit Ups
Superman's
Goblet Squats
Weighted Good Morning's
2 minutes of run, row or bike

Skill Work
Thrusters

WOD
21 - 15 - 9 - 15 - 21 of:

Thrusters (95/65)
Toes to Bar (modification: knees to chest or lying v-ups)
Handstand Push Ups (modification: ring push ups)

*20 minute cap

Thursday

Thursday, 22 January 2015 00:00

Warm Up
4 minutes of run, row or bike
Samson Stretch
Scapular Wall Slides
Air Squats (x20)
Lunges 
High Knees
Lateral Shuffle
Inch Worms
Frankenstein Walks
2 minutes of run, row or bike

Skill Work
Push Jerk
Split Jerk

WOD
7 rounds of:

1 Rope Climbs or 2 Muscle Ups (modification: 6 Ring Rows)
6 Shoulder to Overhead (155/105)
9 Burpees
30 Double Under's (modification: 75 single under's)

*Rest 1 minute between rounds.  Post your time minus 6 minutes of rest.  Post if you did rope climbs (RC) or muscle ups (MU).

Page 1 of 118

WOD Calendar

« January 2015 »
Mon Tue Wed Thu Fri Sat Sun
      1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31  

Member Login

Find Us on Facebook