30 Jan 15

15-1
Wallballs
HRPU
butterfly sit ups

28 Jan 15

Tabata 5 rounds
1: pull ups
2: butterfly sit ups
3: hrpu
4: box jumps
5: goblet squats
6: mountain climbers
7: TTB
8: plate swings (45/25)
1 min rest

27 Jan 15

10 RFT
3 deadlift (225/185)
10 burpee over bar

26 Jan 15

12 min amrap
1 mile run
ME burpees for the remainder

+

7 min amrap
16 jumping lunges
10 plyo push ups
5 TTB

24 Jan 15

Partner WOD today

Saturday WOD

WOD tomorrow, Saturday, 24 Jan, 0900...be there

23 Jan 15

5 x 5 dead lift
Add 10 pounds each set

+

Buddy wod
10 wall walks
20 db snatches (20/40)
30 butterfly sit ups
40 tuck jumps
50 push press (95/65)
100 du
50 pj (95/65)
40 squat jumps
30 TTB
20 dead lift (95/65)
10 pike push ups

*Alternating every other rep*

22 Jan 15

A. 5x5 BS build each set

+

5RFT
15FS (95/65)
400M run

You can do goblet squats with a dumbbell (60/40) if we run short on bars. All weights start from the ground and not on the rack.

21 Jan 15

A. 6x4 push press ( build on odd sets)

+

AMRAP 20
Ascending ladder
1 power clean (115/85)
1 chest 2 ground pushup
2 pc
2 c2g pushup
3 PC
3 c2g pushup
Continue this pattern for 20 minutes

20 Jan 15

A. 6 x 4 CGBP
*increase weight on odd sets

+

6 RFT
10 TTB
8 burpees
10 strict pull ups
8 tuck jumps

16 Jan 15

A. BS
1*5@60%
1*4@65%
2*3@75%

+

5 RFT
400m run
15 burpee pullups

Reminder that we WILL have normal morning and noon classes tomorrow but no class on Monday

15 Jan 15

A.  5x3 DL

+

30 sumo dl (135/95)
30 box jumps
30 butterfly sit ups
30 pike push ups
30 air squats
30 TTB
+

100 dubs

14 Jan 15

A. 5x5 CGBP

+

800m run
then
21-15-9
Power clean (115/85)
Push press
then
800m run

13 Jan 15

A.  15 minutes working on overhead squats

+

4 rounds
5 strict pull ups
9 front squats (95/65)
13 pike push ups

*disrupter: top of every minute 7 plate/db/kb swings (45/25)

12 Jan 15

3*5 strict press (build each set)
3*5 push press (build each set starting from the weight of the last set of strict press)

+

Partner competition

AMRAP 20
Partner 1 does 15 burpee box jumps
Simultaneously partner 2 does as many toes to bar as they can until partner 1 finishes and then you switch. You keep a running total of the T2B and the person with the most at the end wins. You want to finish your 15 burpee box jumps in order to limit how many T2B the other person can do. Then you want to do as many T2B as you can before your partner finishes their burpee box jumps.

9 Jan 15

Last day of the entire Hatch squat program!! Congrats all!

BS
1*5@60%
1*5@70%
2*5@75%
FS
1*5@60%
1*5@70%
1*5@75%

+

Bear complex:
5 rounds of 7 reps:
Starting from the ground
power clean
to front squat
push press to back squat
push press back to front rack position
back to ground (touch the ground and go right back to power clean, no resting bar on floor even to reposition hands)
Going through the entire routine is considered one rep and you must do seven to complete one round. Rest as needed between rounds.

8 Jan 15

A. 5x5 DL (build on sets 2 and 4)

+

Partner WOD
20-18-16-14-12-10-8-6-4-2
Wallballs (20/14)
Box jumps

7 Jan 15

A.  5x3 strict press

+

Burpee
Ground to overhead (95/65)

So minute 1 you do 1 of each
Minute 2 you do 2 of each
Minute 3 you do 3 of each
Minute 4 you do 4 of each...
Continue this pattern until you can't do all the reps in the corresponding minute.  20 minute time cap.

6 Jan 14

Final week of the Hatch squat program
BS
1*5@60%
1*5@70%
2*5@75%
FS
1*5@65%
1*5@70%
1*5@75%

+ 10RFT
7 pull ups
7 DL (135/95)

5 Jan 15

A) 4 x 10 BP

+

5 RFT
400 m run
10 air squat to box jump
(Jump up from squat position)