Sunday, June 11, 2017

Sunday Funday!

SUNDAY
Partner Workout

AMRAP in 16 Minutes:
• 30 Wall Ball Shots
• 30 Pull-ups
• 30 Russian Kettlebell Swings
• Run 400 meters

Rest 2 Minutes

Team Sled Push Ohio Street (Groups of 3-4)

* Partners choose weight and split reps how they choose. Run together.

Saturday, June 10, 2017


Saturday Partner WOD!

SATURDAY
Partner Workout
Take 10 minutes to find a heavy 1rep Thruster.
Total weight between partners.

Then immediately…

AMRAP in 20 Minutes:
• 12/8 Calorie Bike
• 12/8 Calorie Row
• 12 Thrusters (#75/55)

* Partners alternate rounds.

Thrusters

Friday, June 9, 2017


Back Squats & Conditioning for Friday!

FRIDAY
Strength
Back Squat [Video]
Complete 12-9-6-3 Reps of Back Squat.
Chose starting weight and build as you go.

Conditioning
For Time:
42-30-18 Reps Of:
Wall Ball Shots (#20/14)
21-15-9 Reps Of:
Toes to Bar

Back Squat

Thursday, June 8, 2017


Strength Work & Conditioning for Thursday!

THURSDAY
Strength
Bench Press [Video]
Strict Pull-ups [Video]

5 Supersets Of:
• 5 Dumbbell Bench Press
• 5 Strict Pull-ups

Take 15-20 minutes to complete the 5 sets.
Choose your own weight based on how you feel.

Conditioning
3 Rounds For Time:
• 20 Box Jumps (24″/20″)
• Run 400 meters
• 20 Kettlebell Swings (#55/35)

Bench Press

Wednesday, June 7, 2017


Snatch Work and Conditioning and for Midweek!

WEDNESDAY
Strength
Power Snatch [Video]
Squat Snatch [Video]

Complete 6 sets of 1 Power Snatch + 1 Squat Snatch.
Technique comes first. Choose weight and build as you go.


Conditioning
4 Rounds Of:
• 1 Minute of Calorie Row
• 1 Minute of Power Snatch (#75/55)
• 1 Minute of Burpees
• 1 Minute of Rest

The Snatch

Tuesday, June 6, 2017


Conditioning and more Conditioning for Tuesday!

TUESDAY
Conditioning
AMRAP in 12 Minutes:
• 3 Rounds of “Cindy” (5 Pull-ups, 10 Push-ups, 15 Air Squats)
• 6 Hang Power Clean & Push Jerks (#135/95)

Rest 5 Minutes

8 Rounds Of:
• Sprint 200 meters
• Rest 2 minutes

Hang Power Clean

Monday, June 5, 2017


Conditioning and Cleans for Monday!

MONDAY
Conditioning
3 Rounds For Time:
• Run 600 meters
• 16 Deadlifts (#185/125)
• 60 Double Unders

Strength
Power Clean [Video]
Squat Clean [Video]

Complete 6 sets of 1 Power Clean + 1 Squat Clean
Technique comes first. Choose weight and build as you go.

The Clean

Sunday, June 4, 2017


Sunday’s 10am class is cancelled. See below.

Sunday, June 4th at 8am, support Scott and his son Kyle at Running For Hope with Hope Children’s Hospital in Oak Lawn.
Details here.

Donations always welcome.

Saturday, June 3, 2017


Saturday Partner WOD!
Reminder: we are closed Sunday. See below.

ANNOUNCEMENTS
Running For Hope
TOMORROW, Sunday, June 4th at 8am. Sunday class is cancelled.
Support Scott and his son Kyle at Hope Children’s Hospital in Oak Lawn.
Details HERE.

SATURDAY
Partner Workout
Row 3000 meters

12 Rounds Of:
• 8 Power Cleans (#135/95)
• 8 Barbell Burpees

Run 2000 meters

* Partners will split the row, alternate rounds, then alternate 200m runs.

Friday, June 2, 2017


Front Squats and more for Friday!

ANNOUNCEMENTS
Running For Hope
Sunday, June 4th at 8am.
Support Scott and his son Kyle at Hope Children’s Hospital in Oak Lawn.
Details HERE.

FRIDAY
Strength

Front Squat [Video]
Take 15 minutes to find a heavy 1rep Front Squat.

Conditioning
AMRAP in 20 Minutes:
• 10 Dumbbell Hang Squat Cleans (#50/35)
• 15 Pull-ups
• 20 Box Jumps (24″/20″)

Pause Front Squats