1/11/20 Fitness with Foose
Bi’s & Tri’s Swole Sesh Then… Goblet Squat “Sally” immediately into… “Helen” 3rds 400m run 21 KB swings 53/35 12 pull ups
WBPF 1/10/20
WBPF- In Any Order, no break between AMRAP 12 Minutes Relay Style 20 KB Suitcase Deadlifts 70’s/53’s 100′ Farmer’s Carry 100′ Front Rack Carry *Partner Ski for Calories* AMRAP 12 Minutes 20 Alt Sandbag Over Shoulder 100/75 30 Alt Burpee Box Jumps 24/20 40/40 Double Under Relay AMRAP 12 Minutes Max Cal Bike, switch every
WOD 1/9/20
Press 3×5 Increase Weight by 2% from last week. RDL 3×8 Increase Weight by 2% from last week. Then 12 Min Ladder 2 Dumbbell Snatch to Overhead Lunge (Alternating) (50/35lb) 2 Toes to Bar 4 Dumbbell Snatch to Overhead Lunge 4 Toes to Bar 8 Dumbbell Snatch to Overhead Lunge 8
WOD 1/8/20
Close Grip Bench Press: 3 x 8 Weighted Strict Pull-up: 3 x 5 Then…. For Time 30 Box Jumps, 24/20 60 Wall Balls, 20/14 90 DU 100om Row 90 DU 60 Thrusters, 45/33 30 Box Jumps, 24/20 Don’t forget to order your P3!
WOD 1/7/20
EMOM 7 Minutes 2 Snatch Pulls 1 Snatch Then….. In any order, no break between: AMRAP 9 Minutes 10/8 Cal Ski 3 Bar Muscle Ups or 7 Pullups Then….. AMRAP 9 Minutes 10 Snatch 135/93 15 Burpee over bar Group On ramp starts Jan 13th!! Tell your friends!
WOD 1/6/20
Back Squat 8RM, then 2×8@90% Then… AMRAP 13 min 6 reps of each movement start at 95/63 Deadlift Power Clean Front Squat Push-press Increase weight each round. Try for unbroken reps.
Endurance WOD 1/5/20
9 am- Olympic Lift Technique with Amie 10 am- Endurance with Brian 11:15 am-Yoga with Brantlee Endurance WOD AMRAP 35 Minutes 10 Strict Pullups 20 Pushups 30 Weighted Box Step Ups 53/35 or Pistols (unweighted) 40 Sit Ups 800m Run or 1000m Row or 800m Ski or 40 Cal Bike
WOD 1/4/20
Hang Squat Cleans 2-2-2 Then: In 14 Min Climb as far as possible 1-2-3-4-5-6-7-8-9-10 etc etc etc… Reps of Dumbbell Burpee Deadlifts Dumbbell Hang Squat Cleans Dumbbell Push Press (50/35 lbs Rxd) scores for each rd completed up to 10 3 9 18 30 45 63 84 108 135 165 198
WOD 1/3/20
WWPF 60 Cal Row 42 Front Squats, 135/83 50 Synchronized Hurdle Jumps, 24/20 12 At Rope Climbs 60 Cal Bike 30 Front Squats, 155/103 50 Planking Burpees 8 Alt Rope Climbs 60 Cal Ski 18 Front Squats, 185/123 50 Synchronized KB Swings, 53/35 4 Alt Rope Climbs Did you
WOD 1/2/20
Press 3×5 @70% of last Week’s 1RM RDL 3×8 Increase Weight by 2% from last week. Then 5 Rounds of: 30 Double Unders 7 Clean and Jerks 135/93 Post Loads and times to ZEN and Comments:
1/1/20 – Happy New Year (10am / Noon Classes)
The Lumberjack 2020 20 Deadlifts, 275/203 400m Run 20 KB Swings, 70/53 400m Run 20 OHS, 115/73 400 Run 20 Burpees 400m Run 20 Box Jumps, 24/20 400m Run 20 DB Squat Cleans, 50’s/35’s
WOD 12/31/19- Classes at 5am, 6am, 7:30am, 9:30am and Noon. Open Gym 5am-1pm
15 Minutes to work up to a heavy complex of: 2 Snatch Grip Deadlifts 2 Hang Snatch 1 OHS Then….. 8 Days of Hanukkah 8-7-6-5-4-3-2-1 Snatch Grip Deadlift 115/83 Hang Snatch OHS *Can be done with clean variations for those with shoulder issues*