Schedule and Coaches
615, 9, 10 & noon Coach Gaela
430 & 530 Coach Hayley
AMRAP 20
Run 200m
8 Hang Squat Cleans 115/75
8 Push Press 115/75
Schedule and Coaches
615 Coach Gaela, 9 & 10 Coach Lisa & noon Coach Gaela
430, 530 & 630 Coach Katie
15-12-9-12-15
WB 20/14
T2B
CAL ROW
Overhead Squat 5×2
Overhead Squat for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
This is optional, post-wod if you have time. Definitely something you should work on.
190201 FRIDAY
615, 9, 10 & noon Coach Gaela
430 & 530 Coach Katie
Toes-to-Bar: Max Reps
Toes-to-Bar: Max Reps
the 3 wise EMOMs
EMOM 10
odd- 10-15 Thrusters @ 95/65
even- 10 AB cal
*pick your reps and stay consistent, scale the weights/T2B to your level
rest 2 min
EMOM 10
odd- 10-15 power cleans 115/75
even- 10-15 HSPU
*pick your reps and stay consistent, scale the weights/HSPUs to your level
rest 2 min
EMOM 10
odd- 10-15 DL @ 135/95
even- 10-15 burpees
*pick your reps and stay consistent, scale the weights to your level. You all got burpees 🙂
Open Gym
9-11am
EMOM 14-every 2 Min
Complete 2 Snatch Pulls + 1 Squat Snatch + 1 Snatch Balance + 1 OHS
Schedule and Coaches
6:15 Coach Gaela, 9 & 10am Coach Lisa
noon & 4:30pm Coach Gaela
5:30 & 6:30pm Coach Katie
AMRAP 9
20 Double Unders
14 Air Squats
1 Rope Climb
Part 1
Total Load Between Partners
Schedule and Coaches
9:30 am Teamer w/ Coach Kyle
(Teams of 2)
10 Minutes to Establish a Heavy Clean & Jerk Total
**REST 3 Minutes**
15 Min AMRAP (Relay)
10 Calories Air Bike
10 Kettlebell Swings (53/35)
10 Push Presses (115/75)
10 Box Jumps (24″/20″)
10 Pull Ups
Part 2
Total Rounds + Reps Between Partners
Schedule and Coaches
6:15 Coach Gaela, 9, 10 & noon Coach Kyle
4:30, 5:30 & 6:30pm Coach Gaela
Back Squat 3×3
Back Squat for load:
#1: 3 reps @ 70%
#2: 3 reps @ 80%
#3: 3+ reps @ 90%
We are still working off of our training max (90% 1RM). On your last set, you are going for as many as you can-WITH GOOD FORM & DEPTH. Not looking for failure here but a few extra reps.
5 RFT:
15 hang squat cleans 135/95
30 push-ups
F2: 10 HSC & 20 Pushups
F1: 10 HSC & 15 assisted pushups (knees or box)
Be smart: Scale so that each round is challenging but doesn’t require several lengthy rest breaks. Try to limit breaks to no more than 2 in most rounds.