08.17.17

Hello Amethyst athletes!! Important reminder: There will be No 4:15pm class this Thursday. All other thursday classes will run as scheduled.

WOD Programming

Coach Led Warm Up

Row Bowling

RomWOD

08.16.17

WOD Programming

Strength:

Power Snatch

MetCon:

10 Minute AMRAP

5 Burpees
10 Pull-Ups
10 Overhead Lunges (20/14)

COMP Programming

Gymnastics:

6 sets of 5 reps

MetCon:

9 Minute AMRAP

3 Thrusters (155/105)
6 Deficit Handstand-Ups (45/25)
9 Bar Facing Burpees

Strength:

Power Snatch

MetCon:

10 Minute AMRAP

5 Burpees
10 Pull-Ups
10 DB Overhead Lunges (50/35)

 

08.15.17

WOD Programming

Coach Led Warm Up

Push Press

20 Minute EMOM

1 – 20 Russian KB Swings (53/35)
2 – 60 Double Unders
3 – 20 Abmat Sit-Ups
4 – Rest

COMP Programming

For Time:

200m Run
8 Power Cleans (135/95)
200m Run
8 S2O (135/95)
200m Run
6 Power Cleans (165/115)
200m Run
6 S2O (165/115)
200m Run
4 Power Cleans (195/135)
200m Run
4 S2O (195/135)
200m Run
2 Power Cleans (225/155)
200m Run
2 S2O (225/155)

Coach Led Warm Up

Push Press

20 Minute EMOM:

1 – 20 Russian KB Swings (70/44)
2 – 60 Double Unders
3 – 20 Abmat Sit-Ups
4 – Rest

 

08.14.17

WOD Programming

Strength:

1RM Front Squat

MetCon:

3 Rounds for Time:

21 Cal Row
15 Wall Balls (20/14)
09 Burpee Box Jumps (24/20)

COMP Programming

MetCon:

50 C2B Pull-Ups
40 Handstand Push-Ups
30 Calorie Aidyne
20 Push-Press (95/95)
10 Bar Muscle Up
20 Snatch Snatches (95/65)
30 GHD Sit-Ups
40 Front Squats (95/65)
50 Toes 2 Bar

Strength:

1RM Front Squat

MetCon:

3 Rounds for Time:

21 Cal Row
15 Wall Balls (20/14)
09 Burpee Box Jumps (24/20)

08.11.17

Coach Led Warm UpĀ 

Overhead Squat

Team WOD:

15 Minute AMRAP

Station 1
-9 Thrusters (75/55)
-35 Double Unders
Station 2
-15 Calorie Row
Station 3
-Rest

COMP Programming

Triple-G Chipper for time:
100 pull-ups
80 GHD sit ups
60 single-leg squats (alternating)
40 Cal Row
20 push presses, 100/70 DB

 

Coach Led Warm Up

Overhead Squat

Team WOD
15 Minute AMRAP

Station 1
-9 Thrusters (75/55)
-35 Double Unders
Station 2
-15 Calorie Row
Station 3
-Rest

 

08.10.17

WOD Programming

Coach Led Warm Up

Tabata Calorie Row
20 seconds work
10 seconds rest

20 Minute AMRAP:

200m Run
20 DB Snatches (60/45)
10 Burpees
10 DB Goblet Squats (5035)

 

COMP Programming

Row 150 Calories
every minute complete 10 wall balls

Coach Led Warm Up

Tabata Calorie Row
20 seconds work
10 seconds rest

 

20 Minute AMRAP:

200m Run
20 DB Snatches (60/45)
10 Burpees
10 DB Overhead Squats (60/45)

 

08.08.17

WOD Programming

Coach Led Warm Up

Push Press

2 Rounds:

600m Run
50 Double Unders
40 Air Squats
30 Russian KB Swings (53/35)
20 Push-Ups
10 C2B Pull-Ups

 

COMP Programming

For Time:

15 Cal Airdyne
10 Squat Snatches (95/65)
15 Cal Airdyne
08 Squat Snatches (115/85)
15 Cal Airdyne
06 Squat Snatches (135/95)
15 Cal Airdyne
04 Squat Snatches (155/105)
15 Cal Airdyne
02 Squat Snatches (185/125)

 

Coach Led Warm Up

Push Press

2 Rounds:

600m Run
50 Double Unders
40 Air Squats
30 Russian KB Swings (53/35)
20 Push-Ups
10 C2B Pull-Ups

 

08.07.17

Wod Programming

Coach Led Warm Up

Front Squat

10 Minute AMRAP:

5 Power Cleans (135/95)
5 Thrusters (135/95)
10 Burpees over Bar

 

COMP Programming

4 Rounds for Time:

20 Unbroken Wall Balls (20/14)
10 Unbroken C2B Pull-Ups

Coach Led Warm Up

Front Squat

10 Minute AMRAP:

5 Power Cleans (135/95)
5 Thrusters (135/95)
10 Burpees over Bar

08.04.17

WOD Programming

Coach led Warm Up

Front Squat

For TIme:

20 Power Snatches (75/55)
10 Bar Facing Burpees
20 Clean and Jerks (75/55)
10 Bar Facing Burpees
20 Thrusters (75/55)
10 Bar Facing Burpees

COMP Programing

Coach Led Warm Up

Strength Complex

Front Squat

For TIme:

20 Power Snatches (75/55)
10 Bar Facing Burpees
20 Clean and Jerks (75/55)
10 Bar Facing Burpees
20 Thrusters (75/55)
10 Bar Facing Burpees

08.03.17

WOD Programming

Coach Led Warm Up

Shoulder Press

12 Minutes AMRAP:

10 Handstand Push-Ups
15 Box Jumps (24/20)
10 Knees 2 Elbow

COMP Programming

Harper – Hero WOD

Coach Led Warm Up

Shoulder Press

12 Minutes AMRAP:

10 Strict Handstand Push-Ups
15 Box Jumps (30/24)
10 Toes to Bar