06 Dec MONDAY, DECEMBER 7TH
BENCHMARK WOD: "JERRY" for time: Run 1 mile Row 2k Run 1 mile REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...
05 Dec SUNDAY, DECEMBER 6TH
A. Every 90 sec for 5 sets 2 reps of the following: Halting Clean Pull +Halting Power Clean (2 sec pause at knee for both) B. Every 2 min for 5 sets 2 reps of the following : Clean pull + Power clean C. Every 2 min for 6 sets Power clean, 5-5-4-4-3-3 REQUIRED by the...
04 Dec SATURDAY, DECEMBER 5TH
8:30 AM LITE N TITE: Partner-10 rounds alternating each movement, 18 KBS 18 Goblet Squats 18 Single Arm OH Lunges 18 Single Arm Push Press 18 Grasshoppers Lv3: 53/35 KB 9:30, 10:30, 11:30 AM WOD: Partner-10 rounds alternating each movement, 10 SDHP 10 Back Squat 10 OHS 10 Push Press 10 Floor toes to bar Lv1: 65/45 Lv2: 75/55 Lv3: 95/65 REQUIRED by...
03 Dec FRIDAY, DECEMBER 4TH
STRENGTH: 3 x 10 Cossack Squats (5 per leg), AHAP WOD: 4 min AMRAP/ 1 min Rest- 4 cycles 3 Thrusters 6 Front Rack Lunges 9 OH Sit-ups w/ plate, 35/25 Lv1: 65/45 Lv2: 95/65 Lv3: 115/75 *Restart AMRAP each cycle REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class....
02 Dec THURSDAY, DECEMBER 3RD
STRENGTH A: Every 3 min for 5 sets 8 Deadlifts (@ heavier than 11/4) STRENGTH B: 4 Rounds for Quality 10 Barbell Bent Over Rows, pick load 30 sec Side Plank on forearm, per side FINISHER: 90 sec PNF Hamstring Stretch per side REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before...
01 Dec WEDNESDAY, DECEMBER 2ND
STRENGTH: 10 min to complete 5 sets, alternating: -5 Tempo Push-ups, 3:0:3, as heavy as possible -50 meter Mixed KB Filly OH hold, (25m per arm), pick load WOD: 2 min AMRAP Hang-to-Overhead, 75/55 1 min rest 3 min AMRAP Hang-to-Overhead, 95/65 1 min rest 4 min AMRAP Hang-to-Overhead, 115/75 Lv1: 55/65/75, 35/45/55 Lv2: 65/75/95, 45/55/65 REQUIRED by the City of...
30 Nov TUESDAY, DECEMBER 1ST
Partner WOD Offense/ Defense- 4 rounds each for time and max reps Defense: 500m Row Offense: AMRAP while partner rows 10 V-ups 10 Single Arm Devils Press (50/35) *Clean off erg between each switch *Restart AMRAP each round. REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK...
29 Nov MONDAY, NOVEMBER 30TH
A. DU challenge re-test: 5 min to find max UNBROKEN DOUBLE UNDERS B. Every 2.5 min for 5 sets 3 Front Squat (from floor) C. 3 rounds for time- (10 min cap) 40 Air squats 30 Double Unders 20 Burpees REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire...
28 Nov SUNDAY, NOVEMBER 29TH
Part A Every 90 sec - 9 sets 3x3 High Hang Power Snatch 3x3 Mid Hang Power Snatch (above knee/mid thigh) 3x3 Low Hang Power Snatch (at knee) Part B Every 90 sec- 9 sets 3x2 High Hang Squat Snatch 3x2 Mid Hang Squat Snatch (above knee/mid thigh) 3x2 Low Hang Squat Snatch (at...
27 Nov SATURDAY, NOVEMBER 28TH
With a 30 min running clock: 15 min to complete 15-12-9-6-3 20ft Shuttle Runs HSPU Then, 15 min to establish a 5 rep max Shoulder to Overhead REQUIRED by the City of San Francisco: Short COVID-19 Questionnaire before EVERY class. CLICK HERE. A PEEK INTO THE WEEK...