All posts by Jenna Poppenhagen

Wednesday 19 JAN

Posted 02/18/20 by | 0

Skill: Handstand Walk Practice

Skill: Double Under Practice

For Time: 

1000m Row

rest 4 min

750 m Row

Rest 3 min

500 m Row


Skill Hand Stand Wall Kick ups
3X50 feet Straight Leg Bear Crawl

Game Pizza Game

3 Rounds For Time
500 M Row
5 Wall Kick ups Adv Do A Negative Hand Stand Push Up
25 Ft Bear crawl

Tuesday- 28 JAN

Posted 01/27/20 by | 0


Skill: Handstand Push Ups progressions / Strict Handstand Push Ups work

Skill: Dip Progressions

15 Min AMRAP

50 Double Unders

5 Handstand Push Ups

25 Ab Mat Sit-up

5 Ring Dip

Today we have two skills to work on. We will Take most of class working on these skills leaving the last 20 min for the AMRAP. Work up to the hardest version  of  you hand stand push up. For dips you can use a band try to use a lighter band than normal. In the AMRAP the dips and HSPU reps are low, try and do them without a mod if you can. As always stay safe first



Build to max ladder style double DBs starting with 5’s
3 cleans
5 S2OH
8 squats

WU- 3 Position Snatch

Snatch 1 Snatch Per Set
Set 1@65%
Set 2@70%
Set 3@75%
Sets 4/5/6/7/8@80%
Sets 8/9/10/11/12@85%


Skill: Handstand Push Ups progressions
5 working sets of 1 to 5 reps 

Skill: Dip Progressions
5 working sets of 1 to 5 reps

15min AMRAP


50 Double Unders / 50 Stick Jumps

5 Hand Release Push Ups

25 Ab Mat Sit-up

5 Narrow Push Ups



Saturday- 25 JAN

Posted 01/24/20 by | 0

Partner WOD

25 Min AMRAP

10 DB Goblet Squats
10 DB Goblet lunge
10 DB Sit Ups
6 DB Renegade Row (Push Up, Row Left, Row Right)
10 DB Thrusters (5 left, 5 Right)

Alternate Movements. Rest while partner works.
Single DB per Pair


“Little Cindy”
15 min AMRAP
5 pullups
10 pushups
15 squats

200m run/row

100 face pulls
100 glute bridges

Thursday- 23 JAN

Posted 01/22/20 by | 0

Strength And Skill
Build to Heavy Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press


Partner Wod 

Switch Each Round
16 min AMRAP
15/12 Cal Row
10 Wall Balls

This Should Be A FUN Day!! Find That Heavy Bear Complex. Remember Its Ok To Fail And Then Try Again. Failure Is A Opportunity Learn And So If You Miss Rest And Try One More Time. In The Wod Cheer For Your Partner Motivate Them Tell Them They Can Do It Because They Can, Talk To Each Other Let The Other Know When You Are On That Last Wall Ball, Work Hard For Each Other Push Hard I Want All Those Wall Ball Unbroken Every Round Maybe Die A Little Your Partner Is Also There For CPR . Love You Guys



Back squats from rack
Push press
Shuttle run


Split Jerk Day From The Blocks
1 @ 50%
1 @ 55%
1 @ 60%
2 @ 65%
2 @ 70%
1 @ 75 %
1 @ 80%
1 @ 85 %
1 @ 90 %
2 @ 80%

Tuesday- 21 JAN

Posted 01/20/20 by | 0


Skill: Max Height Box Jump

For Time:
Deadlift 225/155
Box Jump 24/20


40 DB Back step lunge
30 DB hang clean

20 DB sit up and press
10 Pushup pull through
2 min plank then go back up



Snatch From The Blocks Bar Just Above Knee

2×2 @ 60%
2×2 @ 65%
2×1 @ 70%
1×1 @ 75%
2×1 @ 80%

Kids Class
Max Height Stick Jump

For Time
30 Russian Kettle Bell Swings
30 Box Jumps
20 Russian Kettle Bell Swings
20 Box Jumps
10 Russian Kettle Bell Swings
10 Box Jumps

Friday- 9 AUG

Posted 08/08/19 by | 0

Squat Sprint
21 back squats 70%
15 front squats 70%
9 OHS 70%
45 air squats

The weight goes down, but the relative intensity stays the same! Hold onto your butts, they gone burn. Yes, you can have a rack.

Thursday- 8 AUG

Posted 08/07/19 by | 0

Push Press
5×3 @ 85-90% all sets at same weight
3 drop sets of 8 strict press
100 banded bicep hammer curls for time

Today is about catching a shoulder pump. The push press should be heavy. Take a rest between your last set of push press and your drop sets of strict press. These should happen fast and unbroken. Your only rest here is to change the weight, but change it fast or you won’t catch the pump. Score for the day is push press weight and bicep time.

Wednesday- 7 AUG

Posted 08/06/19 by | 0

3 Rounds for Time:
14 Deadlift 245/165
14 Chest to Bar Pull Ups

If you do not have chest to bar pull-ups,  but you do have regular pull ups, today’s a good day for a PR! Regular pull ups will be the scale, but don’t just settle for chin over. Get as high as you can! Heavyish Deads today, brace well.

Tuesday- 6 AUG

Posted 08/05/19 by | 0

For time:
3 Rounds:
400m Run
Rest 1 min

3 Rounds:
30 Burpees
Rest 1 min

3 Rounds:
40 KB Swings
Rest 1 min

Get ready, here comes conditioning! The timer starts with your first 400m run and ends with your last KBS. You’ll have your one minute rest to go between movements. Try to be consistent and be smart with your breaks.

Monday- 5 AUG

Posted 08/04/19 by | 0

1- 3 Squat Clean Thrusters 135/95
2- 10 Toes to Bar
3- 200/150m Row

Get off Rower by 45 sec. The goal for today is to get the work done each minute in the same amount of time each round. Consistency.