Wednesday 5/1

Strength

Push Jerk

3 x 5

Wod

Every 1:15 for 10 rounds

20 double under or 40 single unders

3 hang power clean & jerk

Tuesday 4/30

Strength / Skill

Overhead Squat

Work up to a heavy set of 3

Wod

Amrap 12

20 box jump 24/20

20 overhead squat (pick load)

Run 200m

Monday 4/29

Wod

For Time

1000/850m row

25 dumbbell thrusters 50/35

15 barmu / burpee pull ups

Rest 5 min

1000/850m row

25 dumbbell thruster 

15 barmu / burpee pull ups 

If we don’t have pull ups yet then we will do 3 sets of 5 burpee plus 5 jumping or banded pull ups.

Join us in welcoming the newest member to the NorBeau coaching staff!! Expect to see Cody Woodward start leading some classes this week!!

Friday 4/26

Strength

Clean Grip Deadlift

3 x 5

Wod

Option A

3/2 rope climbs

15 devils press 50/35

3/2 rope climbs

12 devils press 

3/2 rope climb

9 devils press

Option B

15-12-9

Strict pull up

Devils press

Thursday 4/25

Partner WOD
4 RFT
500m row
3 wall walks
25 abmat sit ups

Here is how this will work..  
Partner 1 will start with a 500m row, while Partner 1 is rowing Partner 2 will do 3 wall walks  and 20 abmat sit ups.  Once both partners have finished their respective parts, Partner 2 will then row and Partner 1 will do 3 wall walks and 20 abmat sit ups.  This make 1 round.  So both partners will end up completing 4 full rounds.

Wednesday 4/24

Strength

Back Squat 3 x 5

Wod

Amrap 10

50 double unders

15 thrusters 95/65

Tuesday 4/23

Wod

Amrap 17

3 muscle ups

6 strict hspu 

9 kettlebell swing

12 chest to bar pull ups

To get better at gymnastics skills we must put ourselves in position to do them.. use today as an opportunity to get better at movements that may not be your best!!

Monday 4/22

Wod

4 RFT 

400m run

15 bar facing burpee

5 snatch 165/110

Rest 1 min

Friday 4/19

Only one class today at 9:00am

“Jesus WOD” (we will do this as partner alternating rounds)

14 rounds for time of:

10 deadlifts (95/65)

10 hang squat cleans  (95/65)

10 push-press (95/65)

50 ft of walking lunges with barbell on back + walk back to starting point

Athletes may only “de-load” the barbell from their control during rounds 3, 7, and 9.  As these three rounds are completed, the athlete must place the barbell on the ground, pick-up a kettlebell (53/35), and complete 7 Turkish get-ups (for a total of 21 TGUs across the three rounds).

The workout represents the 14 Stations of the Cross and the three time Jesus fell to the ground.

1. Jesus is condemned to death
2. Jesus carries his cross
3. Jesus falls the first time
4. Jesus meets his mother
5. Simon of Cyrene helps Jesus carry the cross
6. Veronica wipes the face of Jesus
7. Jesus falls the second time
8. Jesus meets the women of Jerusalem
9. Jesus falls the third time
10. Jesus is stripped of his garments
11. Crucifixion: Jesus is nailed to the cross
12. Jesus dies on the cross
13. Jesus is taken down from the cross
14. Jesus is laid in the tomb

Thursday 4/18

Amrap 20

30 double under

25 push ups

30 double under

25 kettlebell swing 53/35

30 double under

25 sit ups 

30 double under

25 pull ups

Wednesday 4/17

Option A

6 RFT 

750m row

Rest 1:30

Option B

Front squat 5 x 2

Front rack box step up 5 x 10

Tuesday 4/16

Do not wear your good clothes today!!

Amrap 17

5 box jumps 30/27

10 tire flips or deadlift (pick load)

15 toe to bar

20 burpee

Monday 4/15

Strength

Back Squat

Build to a heavy set of 2

Wod

For Time

10 snatch 155/105

20 clean and jerk 155/105

30 front squat 155/105

Friday 4/12

Wod

For Time

800m run

Rest 2 min

4 x 200 (rest 30s between)

Rest 2 min

800m run

Thursday 4/11

Partner WOD

Amrap 25

100 calories (pick machine)

200 double under or 200 single unders

100 Russian kettlebell swings

200 box step ups 20”

Wednesday 4/10

“Mary”

Amrap 20

5 handstand push ups

10 pistols

15 pull ups

We have been working subs and scales for these movements in recent weeks, let put them to the test and get a little better today.

Monday 4/8

Wod

3 RFT 

500m row

15 double kettlebell clean & jerk

100m farmers carry 

Friday 4/5

Wod

Back squat 3 x 10

Weighted pull up 3 x 10

Thursday 4/4

Partner WOD

For Time

100 sumo deadlift high pulls 75/55

100 push press 75/55

200 sit ups

100 push press 75/55

100 sumo deadlift high pulls 75/55

Wednesday 4/3

Wod

Amrap 8

50 double under

100m shuttle run

Rest 4 min

Amrap 8

10 burpee box jump

100m shuttle run 

Tuesday 4/2

Wod

For Time

50/40 cal row

Then,

7 rounds

10 toe to bar

15 push ups

20 air squat

Then,

800m run

Core Cash Out

50 Evil Wheels

Monday 4/1

Wod 

Amrap 15

15 chest to bar pull ups

12 deadlift 155/105

9 hang power clean 

6 shoulder to overhead