Happy Holidays!

Here's to hoping you're all having a great holiday season.  We'll be our lunchtime starting classes back up on January 3rd

Week 51: 19 - 23 December

Monday, 19 December

Strength: OH Squat
3-3-3-3-3-3

WOD: For Time; 30-20-10
Power Snatch (75/55)
Wallball Shots
Abmat situps


Tuesday, 20 December

Skill: Rope Climb/HSPU; EMOM 10 rounds
odd: 1-2 rope climb
even: 6-8 HSPU

WOD: AMRAP 12 min
30m sprint
1 burpee (+1 every round)
30m sprint
1 pullup (+1 every round)


Wednesday, 21 December

Strength: Clean & Jerk
3-3-3-3-3-3

WOD: For Time; 21-15-9
Calorie Row
Over-bar burpee
hang P. Clean
T2B

Week 50: 12 - 16 December

Monday, 12 December

Skill: Rowing Form

WOD: Rowing Interval

200m row
20 sec rest
200m run

3 min rest

400m row
40 sec rest
200m run

3 min rest

600m row
60 sec rest
200m run

3 min rest

800m row
80 sec rest
200m run

Tuesday, 13 December

Warmup: thrusters

WOD: 1/2 'Kalsu'

50x Thrusters @ 135/95

*Every minute starts with 5 burpees


Wednesday, 14 December

Strength: Back Squat
10-5-3-3-1-1-1RM

WOD: AMRAP 12
3-6-9-12-...
Cal Row
Goblet Squat (53/35)
Abmat Situp


Thursday, 15 December

Strength: Press Complex 12 min
EOMOM: 2x push press + 2x Push Jerk

WOD: alternating Tabata 
Double unders
slam ball

1 min rest

double unders
Wallball shots


Friday, 16 December

Skill: Gymnastics skills 40sec work/20 sec rest

HS Skill: 3 Rounds min 1: hollow hold to superman roll min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

2-3 min rest

Muscle-up Transitions; 3 Rounds: min 1: Kipping & pull min 2: floor Transitions min 3: Ring Rows min 4: Dips

week 49: 5 - 9 December

Monday, 5 December
Skill: Handstand; 4 rounds, 30 sec on/off
min1: handstand weight shift/shoulder taps
min2: slow HS kip (just to legs extending)
min3: wall-facing handstand hold/handstand walk attempt

WOD: 10RFT
20x KB G2OH
10x Wallball
5x box Jump

Cashout!!
10x wall walks




Tuesday, 6 December

Strength: 6 Rounds, on 2 min
2x Power Snatch + 3x Overhead squat


WOD: 21-15-9
Calorie row
Over-rower burpee
T2B




Wednesday, 7 December

Skill: Rope Climb/Wall walk EMOM (10 min)
odd: 1-2 rope climb
even: 8-12 rebounding low Box Jump (minimize time at bottom)


WOD: 20 min AMRAP
50x Mountain Climber (total)
40m shuttle Sprint (10m apart, so down & back x2)
30x KB Swing
20 cal row
10x Goblet Squat


Thursday, 8 December

Strength: Strict Press
5-5-5-5-5

WOD: 5RFT
20x wallball
20 cal row


Friday, 9 December

Skill: Box Jump EMOM 12
odd: height 
even: lateral

WOD: 'FrAnnie'
30-20-10
Thruster @ 75/55 
Double-Unders
Pullups
Situps

Week 48: 28 Nov - 2 Dec

Monday, 28 November

Strength: 5 rounds, on the 90 sec
6x (each leg) split squat
12x box jump 24/20"

WOD: alternating Tabata (8 min)

Air Squat
Burpee


Tuesday, 29 November

Skill: Handstand stuff; 4 rounds: 30 sec on/off
min 1: handstand weight shift/shoulder taps
min 2: slow kipping on bar
min 3: wall-facing handstand hold/handstand walk attempt

WOD: AMRAP 15: 3-6-9-12...
KB Swing
T2B
calorie row
pullups


Wednesday, 30 November

Push press
3-3-3-3-3

WOD: 3RFT
500m row
40x wallball
30x abmat situps
20x thruster (75/55)


Thursday, 1 December

Skill: Muscle-up Transitions (30-40 seconds of work at each station)
min 1: Kipping min 2: floor Transitions min 3: Dips min 4: Ring Rows

WOD: Alternating Gymnastics push/pull Pullups: 10-9-8-7-6-5-4-3-2-1 Ring pushups: 1-2-3-4-5-6-7-8-9-10


Friday, 2 December

Strength: Deadlift 
EMOM 16 min
odd: 8x @60%1RM
even: 10x box jump

Skill: GHD
3 Rounds, NFT
10-15x back extension
10-15x GHD situp
10-15x hamstring curls

Week 47: 21 - 25 November

Monday, 21 November

WOD: 5k run! yay!


Tuesday, 22 November

Strength: Front Squat
3-3-3-3-3-3

WOD: 5RFT
250m row
5x bear complex (115/85)
50x Double Unders
5x bear complex


Wednesday, 23 November

WOD: 'Daniel'
50x pullups
400m run
21x thrusters (95/65)
800m run
21x thrusters
400m run
50x pullups

Week 46: 14 - 18 November

Tuesday, 15 November

Skill: EMOM 10 min
odd: 1-2 rope climb attempt
even: 4-8 HSPU

WOD: 4 RFT
200m run
12x T2B
12x Pushup
12x pullups
12x box jump
2x rope climb


Wednesday, 16 November

Strength: Sumo Deadlift
5-5-5-5-5

WOD: For Time
21-18-15-12-9-6-3
KB Swing
Wallball Shots
ABmat situp

Calorie row

Thursday, 17 November

Warmup/Skill: Agility ladder stuff

WOD: 20 min AMRAP 'Jackie'
1000m row
50x thrusters
30x pullups


Friday, 18 November

Strength: Snatch circuit (EOMOM 12 min)
2x Power Snatch + 2x Squat Snatch + 2x BTN Push Jerk

WOD: 3RFT
400m run
30x alt KB Snatch
20x T2B
10x HSPU

Week 45: 7 - 11 November

Monday, 7 November

Skill: 5 rounds

30 sec arch hold
4-6 slow kip
30 sec hollow rock
8-10 ring row


WOD: Alternating push/pull Gymnastic Strength

Pullups: 10-9-8-7-6-5-4-3-2-1
Ring dips: 1-2-3-4-5-6-7-8-9-10


Tuesday, 8 November

Strength: Front Squat

3-3-3-3-3-3

WOD: 4 RFT

15x over-bar burpee
10x Power Clean @ 155/105
5x Push Press
400m run


Wednesday, 9 November

Skill: EMOM 12 min
odd: 10x alternating KB G2OH
even: 15x Box Jump

WOD: 7 RFT
8x T2B
12x KB Swing


Thursday, 10 November

Strength: Squat Clean + Jerk

EOMOM: 2x Squat Clean + 2x Push Jerk

WOD: AMRAP 10 min

15x Wallballs
20m bear crawl
15x abmat situps
20m bear crawl

Week 44: 31 October - 4 November

Monday, 31 October

Strength: back squat
4x 10

WOD: for time

200m run
40x deadlift 135
200m run
30x t2b (scale to k2e)
200m run
20x thruster 95
200m run
10x over-bar burpee
200m run

Tuesday, 1 November

Skill: Rope Climbs

EMOM 12

odd: 1-2 rope climb attempt

even: 2-3 wall walks

WOD: 4RFT

25x KB Swing

15x pullups

25x abmat situps

15x box Jumps


Wednesday, 2 November

Strength: Press Complex
5 rounds on the 90 sec:
2x strict press + 3x push press

WOD: AMRAP 10 min
250m row
15x G2OH @ 75/55 


Thursday, 3 November

Skill: Handstand Progression

WOD: 'Kelly'
5RFT
400m run
30x Box Jumps
30x Wallballs


Friday, 4 November

Strength: Snatch Work
EOMOM: 9 Rounds
3x Power Snatch + 2x OH Squat + 1x Full Snatch

WOD: Partner 3k row

Week 43: 24 - 28 Oct

Monday, 24 October

Skill: Rowing Form

WOD: Rowing/running interval
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run


Tuesday, 25 October

Strength: Deadlift
5-5-5-5-5

WOD: 21-15-9
Cal Row
Barbell G2OH @ 115/75
Abmat Situps


Wednesday, 26 October

Skill: Box Jump EMOM 12
odd: height
even: lateral

WOD: Alternating TABATAs

air Squat
T2B

2 min rest

burpee
Pullup

Thursday, 27 October

Strength: overhead squat

5x4, on the 2 min

WOD: 'Running Randy' 3RFT 400m run 25x Power Snatches (75/55)

Friday, 28 October

Skill: handstand progression

WOD: 'Mary' 

20 min AMRAP

5x HSPU

10x Pistol Squat

15x Pullup

or

'Cindy'

20 min AMRAP

5x Pullup

10x Pushup

15x Air Squat

 

'Week 42: 17 - 21 October

Monday, 17 October

Strength: Clean
5 Rounds on the 90 Sec: 
2x Squat Clean
3x Power Clean

WOD: 'Grace'
30x G2OH @ 135/95


Tuesday, 18 October

Skill: Muscle-Up
4 rounds (16 min total)
min 1: slow kipping
min 2: floor transitions
min 3: 40 sec ring dips
min 4: 40 sec ring rows

WOD: 10 min AMRAP
200m run
1-2x rope climb
16x explosive steps-up

Wednesday, 19 October

Strength: 

Thruster

5x8

WOD:

50x Double Under

20x P. Clean(115/75)

50x DU

20x Front Squat

50x DU

15x P. Clean

50x DU

15x Front Squat

50x DU

10x P. Clean

50x DU

10x Front Squat

Thursday, 20 October

WOD: 5RFT

16x KB Swing

200m run

16x 2TB

200m run

16x abmat SU

200m run

Week 41: 10 - 14 October

Monday, 10 October

No WOD today! Also, Waller PFC is closed

Have a good holiday


Tuesday, 11 October

Strength: Push press/jerk

5 rounds; every 90 sec (from ground):
2x push press +
2x push jerk

WOD:

5RFT
200m run
7x bear complex


Wednesday, 12 October

Skill: Handstand 'death by'

HS PU: Start at 3 reps and EMOM add 1 rep

WOD: AMRAP 12
12 Cal row
12x burpee
12x KB Swing @53/35
12x Abmat situps


Thursday, 13 October

Strength: Front Squat
5-3-2-1-1-1RM

WOD: 16 min EMOM
odd: 5x Front Squat (deload to 60~70% of 1RM)
even: 12x low Box Jumps (focus on turnover)

Week 40: 3-7 October

Monday, 3 October

Strength: 6rounds, not for time: 
6x Bulgarian Split Squat (each leg)
20m walking lunges

WOD: 21-15-9-15-21

KB Swing
T2B
Box Jumps
Pullups


Tuesday, 4 October

Strength: Overhead Squat

10-5-3-2-1-1-1


Wednesday, 5 October

Skill: Double Under 'flight simulator'

5 min AMRAP: 5-10-15-20-25...

WOD: 15 min AMRAP

250m row
35x DU (2:1 Singles + 5 burpee)
200m run 
35x DU (2:1 Singles + 5 burpee)


Thursday, 6 October

Strength: 16 min EMOM
Odd: 5x Deadlift
Even: 12x Box Jumps

Core: 3 rounds, NFT
10x crunches
10x leg raises
10x toe touches
10x leg tuck
10x russian twist


Friday, 7 October

Partner WOD: 6 RFT (1 partner working at a time)
30x Squat Clean @115/80
20x Bar-facing burpee
10x Power Snatch @115/80
200m run*

*both partners complete run together

Week 40: 3-7 October

Monday, 3 October

Strength: 6rounds, not for time: 
6x Bulgarian Split Squat (each leg)
20m walking lunges

WOD: 21-15-9-15-21

KB Swing
T2B
Box Jumps
Pullups


Tuesday, 4 October

Strength: Overhead Squat

10-5-3-2-1-1-1

Week 39: 26 - 30 September

Monday, 26 September

CF Total!!!

Warm up and work toward that 1RM for
Press
Deadlift
Squat


Tuesday, 27 September

Skill: Hollow holds, kipping progression

WOD: alternating gymnastics push/pull

Pullups: 10-9-8-7-6-5-4-3-2-1
Ring Dips: 1-2-3-4-5-6-7-8-9-10

Additional skill: GHD curcuit 
3 Rounds NFT
10x back extension 10x GHD situp 10x hamstring curls


Wednesday, 28 September

Strength: Clean
5-5-5-5-5

WOD: AMRAP 10 min
10x Alt KB G2OH
20m Single Arm Farmer's Carry
10x Burpee
20m Single Arm Farmer's Carry


Thursday, 29 September

Skill: Box Jump
EMOM 10 min
odd: height
even: lateral

WOD: for time
25x T2B
5x KB Swing
200m run
20x T2B
10x KB Swing
200m run
15x T2B
15x KB Swing
200m run
10x T2B
20x KB Swing
200m run
5x T2B
25x KB Swing


Friday, 30 September

Strength: Sumo Deadlift

WOD: 'FrAnnie'
30-20-10
Thruster
Double Under
Pullups
Situps

Week 38: 19 - 23 Septermber

Monday, 19 September

Skill: Rowing form

WOD: Interval Workout
200m row 20 sec rest 200m run 3 min rest 400m row 40 sec rest 200m run 3 min rest 600m row 60 sec rest 200m run 3 min rest 800m row 80 sec rest 200m run

Tuesday, 20 September

Strength: Front Squat

3-3-3-3-3-3

WOD: For time (break up as required)

100x Barbell thruster

100x KB Swing

100x Abmat Situps

Wednesday, 21 September


Core curcuit:
hollow hold/superman transition 4 rounds 10 sec hollow 10 sec superman 10 sec hollow 10 sec superman 20 sec rest


WOD: 3RFT
21 Cal row
15x burpee over rower
9x T2B




Thursday, 22 September


Strength: Push/Split Jerk
1-1-1-1-1-1-1


WOD: For Time
15x pullups
25x Deadlift @ 225/175
50x Box Jumps
100x Wallball
200x Double Under (2:1 Singles)




Friday, 23 September


Skill: rope climbs (grounded climb [bent/straight leg], foot positioning, big crunch)


WOD: 5RFT
10x T2B
5x Burpee
2x Rope Climb
5x Burpee

whatever's left of this week...

Thursday, 14 September

WOD: 'Kelly'
5RFT
400m run
30x Box Jumps
30x Wallballs


Friday, 15 September

Strength: Snatch
3-3-3-3-3-3

WOD: 5RFT
10x G2OH
10x ring/deficit pushup
10x T2B

MIA

Hey Hamboners! 

So, I know the website/programming has been less than dependable for the past few weeks, and I would like to thank all of you for your patience. Now that I have an actual dependable internet connection, I fully plan on keeping everyone up on the workouts to come. 

Also, if you have any comments, questions, or suggestions regarding the programming I encourage everyone to please provide me and the other coaches with any feedback that you have. Feel free to contact me directly here; seriously, that's all I talk about, working-out. I am really looking forward to getting back in the gym and I hope to see you all soon!

-Andrew

Week 34: 22 - 26 August

Monday, 22 August

Skill: Muscle-up progression (15 min)

WOD: death by burpee-T2B (15 min)
start with 1 & EMOM add 1

Tuesday, 23 August

Strength: Thruster
EMOM 12 min
2x thruster & 3 tall box jumps

WOD: 'Jackie'
'Jackie'
1000m Row
50x Thrusters @ 45
30x Pullups

Wednesday, 24 August

WOD: partner 25 min AMRAP
Partner A: single arm bottom-up KB hold 90°
While
Partner B: runs 200m
4 Synchronized (both partners) burpee of weight drops below 90°

Thursday, 25 August

Strength: OH squat
3-3-3-3-3-3

WOD: 3km row
Every 90 sec, heavy single arm farmer's carry 20m

Friday, 26 August

WOD: rotating Tabata
3 rounds
1 min BJ
1 min KB Swing
1 min DU
1 min K2E

2 min rest

3 rounds
1 min BJ
1 min KB Swing
1 min DU
1 min K2E

week 33: 15 - 19 August

Monday, 15 August

Strength: Push Press
3-3-3-3-3-3

WOD: 4 RFT
10x Power Clean @ 95/65
10x Thruster
10x Burpee Over Bar


Tuesday, 16 August

WOD: For Time 
50-40-30-20-10
Wall Ball @ 20/14
KB Swing @ 53/35
Box Jumps @ 24/20"


Wednesday, 17 August

Strength: Front Squat
5-5-5-5-5

WOD: 21-15-9
Cal Row
Air Squat
TTB



Thursday, 18 August

Skill: Gymnastic Strength (15 min cap)

Alternating between movements
HS PU  10-9-8-7-6-5-4-3-2-1 
Pullups 1-2-3-4-5-6-7-8-9-10

Core Curcuit (3 Rounds NFT) 
10x crunch
10x leg raises
10x toe touches
10x leg tuck
10x Russian twist


Friday, 19 August

Strength: Deadlift
3-3-3-3-3-3

WOD: For Time
100x alternating KB Snatch @ 53/35
*every 90 sec 2 burpee & 40m sprint

Week 32: 8 - 12 August

Monday, 8 August

Skill: Rowing form
3 rounds of 500m @ consistent pace w/ 2 min rest
1. same pace @ 30 strokes/min
2. " @ 26 s/m
3. " @ 22 s/m

WOD: 15 min AMRAP
250m row
35x Double Under (2:1 singles + 5 burpees)
200m run
35x Double Under (2:1 singles + 5 burpees)


Tuesday, 9 August

Strength: Back Squat
3-3-3-3-3-3

WOD: for Time
25-20-15-10-5
Power Clean @ 95/65
Front Squat
Push Press


Wednesday, 10 August

Warmup: Scap Activation (crawls)

WOD: EMOM (14 min)
odd: 10-12x T2B + 8 lateral jumps
even: 6-8x ring dips + 8 jumping lunge

*focus on quick transitions


Thursday, 11 August

Strength: Snatch
5-5-5-5-5

WOD: 8 RFT
200m run
8x OH Squat
8x Bar-facing burpee


Friday, 12 August

WOD: 8 RFT
10x pullups
10x pushups
10x situps
10x squats

Week 31: 2 - 6 August

Monday, 2 August

Strength: OH Squat
5-5-5-5-5

WOD: 'Running Randy'
3 RFT
400m run
25x Power Snatch


Tuesday, 3 August

WOD: 20 min AMRAP
20x KB Swing
20x T2B
20x single Arm OH KB Lunge
20x HR Pushups
20x DU (3:1 Singles)


Wednesday, 4 August

Strength: Clean
3-3-3-3-3-3

WOD: rowing intervals
3x1000m 
w/3 min rest


Thursday, 5 August

WOD: 'Harvell' Partner up and 2 Rounds For Time of: 11x Rope Climbs (15') or 50 Pull-Ups 200m Buddy Carry 33x Power Cleans (135/95) 400m Buddy Carry 55x Front Squats (135/95) 66x Burpees w/ 1 additional Pushup at the bottom


Friday, 6 August

Strength: Strict Press
1-1-1-1-1-1-1

WOD: 'Karen'
150x wallballs

Week 30: 25 - 29 July

Monday, 25 July

Strength: Front Squat
5-5-5-5-5

WOD: Tabata
4 min alternating:
split squats
box jumps

2 min rest 

4 min alternating:
exploding step-up
air squats


Tuesday, 26 July

Skill: Handstand Progression (10 min)

WOD: for time:
100x burpee pullups
*every 2 min starts w/40m sprint


Wednesday, 27 July

WOD: AMRAP 20
10x Man-maker
50x Double Unders
20x KB Swing
200m Run


Thursday, 28 July

Strength: Snatch
3x EOMOM:
2x Hang Power Snatch
2x Power Snatch

then: 

3x EOMOM
3x Squat Snatch

WOD: 'Jeremy'
21-15-9
OH Squat
Burpee


Friday, 29 July

Skill: Box Jumps
EMOM (14 min)
even: 5x high!!!
odd: 10x lateral

Core: GHD
3 rounds, NFT
15x back extension
15x GHD Situp
15x Hamstring Curls