WOD

A) STRENGTH
Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat
*Build to a max load in 8 sets. Rest 2:00
– Goal: Exceed last week’s weight by 5lbs or build to a heavy but perfect set.

B) CONDITIONING
Batwings
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
– Goal: Hard Effort – opt for faster pace over heavier loading. This one should hurt. Last tested on 11/25

L3: (185, 125)
L2: (155, 105)
L1: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Up Downs)
*Alternate Scaling
Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run
9:00 Cap

C) EXTRA CREDIT
Crossbody Carry – 6:00 x Max 90 ft. sets – switch sides every 90 ft.

Gym is closed for a coaches workshop

A) STRENGTH
Bench Press: Build to a 1RM in 10 sets. Rest 2:00
– Goal: Hit a 5# PR. Last tested on 9/27
– Beginner: Build to a moderate set of 5 in 6 sets. Rest as needed.

B) CONDITIONING
Every 3:00 x 5 sets.
5 Strict Pull-ups
10 Box Jumps w. step down (24, 20)
15 Air Squats
20 Double Unders
– Goal: Consistent effort – finish each round in under 2:00

Rx+:(10/8 Strict Pull-ups) (40 Double Unders per round)
L2: (Band Assisted Strict Pull-ups) (20, 15) (DU Attempts)
L1: (10 Ring Rows) (20, 15 Step-ups) (40 Single Unders)

C) EXTRA CREDIT
Upper-back Triset: 3 x 10 each. Rest 60s.
– pass thru + facepull-apart + pull-apart
*Everytime you complete a round complete 20 Hollow Rocks

D) COOLDOWN (AFTER CLASS)
Worlds Greatest Stretch x 20-30s each pose

Reminder: Gym will be closed tomorrow to host a coaches workshop

A) STRENGTH
Sumo Deadlift: 5 x 5 @moderate weight. Rest 2:00
– Take 3-4 sets to build to work weight
– For those that know their max use 75% of 1RM
– Reset on each rep
– Goal: 5 challenging work sets executed with PERFECT technique.

B) CONDITIONING
For time:
30-20-10
Front Rack Reverse Lunges (135, 95) (total reps)
10-20-30
T2B
– Goal: Challenge yourself with lunge loading and shoot for big sets with both T2B/FR Lunges.

Rx+:(155, 105)
L3: (115, 75)
L2: (95, 65) (Hanging Straight Leg Raises)
L1: (DB Reverse Lunges – moderate DBs) (Hanging Knee Raises or v-ups)
*10:00 Time Cap

C) EXTRA CREDIT
Banded Pull-throughs: 4 x 15. Rest 60s.

D) COOLDOWN (AFTER CLASS)
Straight Leg Raises x 20 reps each side.

Birthfit fitness class meets at 9:30am

Barbell club meets at 6:30pm

A) STRENGTH
Barbell Complex of: 2 Hang Power Cleans + 2 Push Press + 2 Push Jerks
– Use one weight for 5 sets. Rest 90s.
– Beginner Option: 3 Hang Muscle Cleans + 3 Push Press x 5 sets. Rest 90s.

B) CONDITIONING
4 Rounds of:
400 Meter Run OR 2:00 Max Calorie Bike
Complex of:
6 Hang Muscle Cleans (135, 95)
6 Push Press
6 Thrusters
– Goal: Moderate effort – 80% (a pace that would be hard to sustain if you did not have 2:00 rest after each round.)
*All done without dropping the bar. Rest 2:00

Rx+:(5 Rounds)
L3: (115, 75)
L2: (95, 65)
L1: (75, 75)

C) EXTRA CREDIT
Banded Glute Bridges: 4 x 10. Rest 60s.

D) COOLDOWN (AFTER CLASS)
Parasympathetic Breathing x 10-15 breaths of 3 seconds inhale + 1-second hold at top + 3 seconds exhale + 1-second hold at the bottom.

A) STRENGTH
1a) DB Neutral Grip Bench Press: 4 x 8. Rest 30s.
1b) Elbow out Landmine Rows: 4 x 8-10 each. Rest 30s.
– Goal: 4 challenging work sets. Take 1-2 sets to warm-up (do not include these in your 4 work sets count.)

B) CONDITIONING
AMRAP 15:
15 Kettlebell Swings (53, 35)
15 Burpees
15 Calorie Row
– Goal: Calm pace of 75% – use the row interval to recover. Be mindful of your breath control on your burpees.

Rx+:(Add 15 C2B Pull-ups Each Round) (Calories on Ski Erg)
L3: (45, 30)
L2: (35, 25)
L1: (30, 20 Russian Kettlebell Swings)

C) EXTRA CREDIT
KB Hammer Curls: 4 x 10. Rest 60s.

D) COOLDOWN (AFTER CLASS)
– 5 Minute easy bike
– 5 Minutes of Total Body Foam Rolling

Birthfit Fitness class at 9:30am

Sign up for Dr. Kristin chiropractic care and massage HERE

Barbell club meets at 6:30pm

A) STRENGTH
Complex of:
3 Deadlifts
3 Power Cleans
3 Front Squat
– Goal: Build to a heavy load in 8 sets. Rest 2:00
– Beginner: Focus on using light loads today for all 8 sets OR Sub a Front Squat performing 5 sets x 5 reps adding weight if form permits.

B) CONDITIONING
Simple Man
For time:
15-10-5
Power Cleans (155, 105)
Front Squat (155, 105)
– Goal: Hard-effort ~90%. Use a load that will challenge you, but NOT crush you! Last tested on 11/4

L3: (135, 95)
L2: (115, 75)
L1: (95, 65)
8:00 Cap

C) EXTRA CREDIT
Crossbody Carry – 6:00 x Max 90 ft. sets – switch sides every 90 ft.

D) COOLDOWN (AFTER CLASS)
Worlds Greatest Stretch x 20-30s each pose

A) CONDITIONING (20:00 – 60:00)
For time with a partner:
50-40-30-20-10
Wall balls (20, 14)
Power Cleans (135, 95)
T2B
Calories Bike or Row or Ski Erg

– Goal: One person works – split however desired. Barbell loading should be light and done as sets of 5-7 reps per set.
Rx+:(Add 16 HSPU at the end of each)
L3: (115, 75)
L2: (14, 10) (95, 65) (Knee Lifts)
L1: (10, 8) (75, 55) (Abmat Sit-ups)
30:00 Cap

Alternate options for bike calories:
– Running intervals of 800, 600, 400, 300, 200 meters.

B) EXTRA CREDIT
10 Minutes of recovery rowing, bike, or walking

Strongman class meets at 8am

Barbell club meets at 9am

Kids class meets at 10am

Middle school class meets at 11am

A) STRENGTH
Strict Pull-ups: EMOM as long as possible
Minute 1: 1 Rep
Minute 2: 2 Reps
Minute 3: 3 Reps
And so on…
– Goal: Complete as many rounds as possible. Keep in mind 10 rounds = 55 reps which is quite high in volume.

B) CONDITIONING
AMRAP 17:
20 Alt. DB Snatches (50, 35) (total reps)
20 DB SA Push Press (50, 35) (total reps)
400 Meter Run
Rest 60s after each round
– Goal: Consistent effort throughout – use the 60s to regain your composure and adjust your pacing if needed.

L3: (45, 30)
L2: (35, 25)
L1: (25, 20)

C) EXTRA CREDIT
Prone Lateral Raises, neutral grip: 3 x 30. Rest 60s.
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

A) STRENGTH
1) Box Squat for Speed: 8 x 3 @moderate weight, every 60s.
– Goal: Sit back on the box, keep back tight, and explode on each rep.
– Parallel box – 15-16″
– Wide Stance
2) Sumo RDL with bands pulling forward: 3 x 8. Rest 90s.
– challenging weight for all 3 work sets

B) CONDITIONING
BP Benchmark #6
For time:
100 Double KB Front Walking Lunges (53, 35)
– Goal: Complete sets of 10 for the entire workout with low rest intervals – shoot for sub 10:00.

L3: (45, 30)
L2: (35 25)
L1: (Bodyweight Walking Lunges or light DBs by their side)
10:00 Cap

C) EXTRA CREDIT
Banded Hip Flexor Pulls: 4 x 15 each. Rest 30s.
Parasympathetic Breathing x 15 breaths – 3 second exhale + 1 second hold at top + 3 second exhale + 1 second hold at bottom

Birthfit fitness class at 9:30am

Kids class meets at 4:30pm

Barbell Club at 6:30pm