10.20.17

WOD Programming

Coach Led Warm Up

Clean

5 Rounds for Time:

7 Pull-Ups
7 Power Snatches (75/55)
49 Double Unders

COMP Programming

4 Rounds (each for time)

25 Calorie Row
25 SDHPs (75/55)
25 OHS (75/55)
25 Push-Press

Rest 3 Minutes between rounds

Coach Led Warm Up

Clean

5 Rounds for Time:

7 C2B Pull-Ups
7 Power Snatches (115/85)
49 Double Unders

 

10.19.17

WOD Programming

Coach Led Warm Up

Shoulder Press

20 Minute AMRAP:

20 Burpee Box Jumps (24/20)
40 Wall Balls (20/14)
40 DB Snatches (50/35)
20 DB OH Squats (50/35)

COMP Programming

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

Coach Led Warm Up

Strict Pull Ups

20 Minute AMRAP:
20 Burpee Box Jumps (24/20)
40 Wall Balls (20/14)
40 DB Snatches (60/45)
20 DB OH Squats (60/45)

10.18.17

WOD Programming

Coach led Warm Up

5 x 500m Row

RomWOD

COMP Programming

5 Rounds for Quality:
10 Single Leg Squats (FORM)
05 Bar MUs
30 Hollow Body Rocks
30 Shoulder Taps
10 Seated Single Arm Press

Coach Led Warm Up

5 x 500 m Row

ROMWOD

 

10.17.17

WOD Programming

Strength:

Deadlift

MetCon:

16 Minute EMOM

1-20 Wall Balls
2-20 Abmat Sit-Ups
3-60 Double Unders
4-Rest

COMP Programming

Strength:

Snatch Balance + OHS

Snatch Pull + Hang Snatch

Deadlift

MetCon:

16 Minute EMOM

1-20 Wall Balls
2-20 Abmat Sit-Ups
3-60 Double Unders
4-Rest

10.16.17

WOD Programming

Coach Led Warm Up

Front Squat

12 Min AMRAP:
06 Bar Facing Burpees
09 Hang Power Cleans (115/85)
12 Knees to Chest

COMP Programming

10 Round EMOM:
10 ME Cal
Rest

Weighted Pull Ups

Coach Led Warm Up

Front Squat

12 Min AMRAP:
06 Bar Facing Burpees
09 Hang Power Cleans (165/115)
12 Toes to Bar

10.13.17

Hey Amethyst Athletes! Happy Friday the 13th.
Make sure to join us tomorrow, Saturday, October 14th for our Barbells for Boobs WOD at 10:00am!
You can find more details on our facebook page event!

WOD Programming

Coach Led Warm Up

13 Minutes to find a 3 RM Deadlift

13 Minute AMRAP:
10 Thrusters (75/55)
13 Cal Row

COMP Programming

Strict Dips

Cleans & Clean Pulls

Coach Led Warm Up

13 Minutes to find a 3 RM Deadlift

13 Minute AMRAP:
10 Thrusters (95/65)
13 Cal Row

10.12.17

WOD Programming

Strength:

Power Snatch

MetCon:

13 Minute AMRAP

20m Overhead Lunges (25/15)
10 Plate Hop Burpees
20 Abmat Sit-Ups

COMP Programming

MetCon:

10 Minute AMRAP

21-15-9

Cal Row and Pull-Ups

Strength:

Power Snatch

MetCon:

13 Minute AMRAP

20m Overhead Lunges (35/25)
10 Plate Hop Burpees
20 GHD Sit-Ups

10.11.17

WOD Programming

Coach Led Warm Up

2k Row

ROMWOD

COMP Programming

Glute Ham Raises

3 Rounds for time:
20 m Handstand Walk
20 pistols

Coach Led Warm Up

2k Row

ROMWOD

10.10.17

WOD Programming

Coach Led Warm Up

Power Clean and Push Jerk

20 Minute EMOM

1 – 15 C2B Pull-Ups
2 – 60 Double Unders
3 – 15 Burpees
4 – Rest

COMP Programming

ME Airdyne / Row

Every 1:30 for 10 Rounds perform
3 Full Snatches at 75%

Coach Led Warm Up

Power Clean and Push Jerk

20 Minute EMOM

1 – 15 C2B Pull-Ups
2 – 60 Double Unders
3 – 15 Burpees
4 – Rest

10.09.17

WOD Programming

Strength:

Overhead Squat

MetCon:

3 Rounds for time:

30 Wall Balls (20/14)
10 Clean and Jerks (115/85)

COMP Programming

Strength:

Overhead Squats

Weighted Pull-Ups

MetCon:

21-15-9-15-21 reps for time of:

Row, Calories
Double-unders, 3x reps
Handstand Push-Ups

MetCon:

3 Rounds for time:

30 Wall Balls (20/14)
10 Clean and Jerks (155/105)