Strength
Power Clean:
- 3x5 @ 65% of 1RM (Touch ‘N Go)
WOD
4 Rounds for time:
- 20 V-Ups
- 30 Alternating DB Snatch (Rx: 50#/30#, L2: 35#/20#, L3: 25#/10#)
- 20 Weighted Hip Thrusts (25#/15#)
Partner WOD
30 Minute AMRAP:
- Buy in: 800m (Run together)
Then:
- 40 Jumping Lunges
- 40 Pull-ups (L2: Banded Pull-ups)
- 100m Broad Jump
- 20 Dips (Rings or Box)
- 20 Hang Snatches (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Skill
Handstand Practice:
- Holds on wall (30 Seconds)
- Advanced: Free standing holds (5-10 Seconds)
WOD
1 -2-4-8-16-32:
- Burpees over the Rower
- Calorie Row
Skill
- Weighted Abmat Sit-ups - 3x10
- Weighted Plank - 3x30 Seconds
- Weighted Wall Sit - 3x1 Minute
WOD
12 Minute AMRAP:
- 15 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 15 Toes to Bar (L2: Knees to Elbows, L3: Hanging Knee Raises)
- 15 Hang Cleans (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
Cool Down
- 10 V-Ups
- 30 Russian Twists (1, 2, 3…)
- Banded Shoulder Stretch (30 Second Hold)
x4
Strength
1 Rep Max Snatch
WOD
4 Minute AMRAP
4 Minute Rest
- Station 1 = Running (200m = 1 rep)
- Station 2 = Robe Climb (L2: Half Rope Climb, L3: Rope Get-ups)
- Station 3 = Double Unders (L2: DU Attempts, L3: Singles)
Score = Total Reps
Skill:
5 Rounds (Not for time)
12 DB Row (35/25)
12 Wall Balls
WOD:
3000m Row for time
Cool Down:
20 Sec Hollow Hold
20 Sec Superman
x3
Skills:
Max unbroken pull-ups (any style)
1 Rep Max Squat
WOD:
40 - KB Push press (Rx: 1.5pood/1pood)
60 - KB Swings (Rx: 1.5pood/1pood)
200 - 45 lb plate step up (2 feet on 2 feet off = 1 rep)
60 - AbMat Sit-ups
40 - Push ups (Rx: Chest to the floor and knees off the ground, L2: any other form Push-ups, L3: knee push ups)
Partner WOD
For time:
500m Row
15 OH Squat (Rx:75/55, L2:65/45, L3:45/15)
5 Rds
2min Break - starts when the last group finishes the first portion
45 Clean & Jerks (Rx:135/65, L2:115/55, L3:95/45) - everyone starts together
Skill
Handstand Walk and/or Muscle Up practice for first 30min.
WOD
9min AMRAP of
Thrusters (Rx: 75/55, L2: 65/45, L3:55/35)
Pull-ups
3-3, 6-6, 9-9, 12-12, 15-15, 18-18, 21-21…..
Partner Wod
1000m Row
2 rds of
-10 T2 B (L2: K2arms, L3: knee ups)
-10 Russian KB swings (Rx: 2pood/1.5pood, L2: 1.5pood/1pood, L3: lighter)
-10 hollow rocks (Rx: straight legs with arms behind ears the whole time, L2/3: bend knees or arms in front of ears)
-200 DUs (L2: 100DUs, L3: 600 JR)
2 rds of
-10 Pull-ups (Rx: strict, L2: kipping or butterfly, L3: band)
-10 American KB swings
-10 hollow rocks
500m Row
2 rds of
-10 T2B
-10 Russian KB swings
-10 hollow rocks
-200 DUs
2 rds of
-10 Pull-ups
-10 American KB swings
-10 hollow rocks
Then Mobility and Stretch Work
Birthday WOD for Coach Tim!
Buy in: 200m walking lunge
30-20-10 of:
- Dumbbell snatches (1-2) (RX: 45/30, L2: 35/25, L3: 25/15)
- Front squat (RX: 135/95, L2: 115/75, L3: 95/65)
- Burpees
- Sit-ups
Buy out: 400m run
Clean Complex
1 Squat Clean + 1 Hang Squat Clean
x5 go Heavy
14.3 qualifier MOD
20 Handstand Pushups
50 DU
30 Pullups
50 DU
40 Abmat Situps
50 DU
50 Alt Pistols
50 DU
12 Min Time Cap…Happy Birthday Andrea and Welcome to our Team !!!
Split Jerk
1-1-1-1-1-1
Work up to a Heavy Single
WOD
15.5
Cal Row
Thruster (95/65)
27-21-15-9
for Time
1 Partner WOD
1000 M Row
60 DB Thrusters (Rx: 50/30, L2:35/20, L3:25/15)
1500 M Row
40 DB Thrusters
2000 M Row
20 DB Thrusters
then
WOD 2
10 Sprawls
50 DU
Score is Max Reps of WOD 2
30 Min Time Cap
Back Squat
1(70%), 1(80%), 1+(85%)
3rd set is 1 Plus as many reps as possible
WOD:
4rds for Time of
4 Bar Muscle-ups ( L2:8 C2B & 8 tight elbow pushup, L3: 12 Pull-up or Band Pull-up/12 Box Dips)
25 Abmat Situps
10 OHS (RX:95/65, L2 75/45, L3 45/25)
15 Deadlift (RX:95/65, L2 75/45, L3 45/25)
Press or Bench Press
5(65%)-5(75%)-5+(85%)
Last set is 5 Plus
WOD:
21-18-15-12-9
Power Clean (135/85)
Burpees Over Bar
WOD
For time of:
75 Wall Ball (20/14)
100 Cal Row
75 Wall Ball
Rest
Longest Plank Comp….. post scores
Dead Lift
3(65%)-3(75%)-3+(85%)
3rd set is 3 Plus leaving 1 before failure
WOD
14 Min AMRAP of the following exercises:
-Ring Dips
-Alt Pistols
-V-ups
Ascending by 2 each set
First set 2-2-2,Second set,4-4-4, third set 6-6-6, and so on..
Announcement:
MLK Monday schedule
10am WOD
5pm WOD
MLK Monday
2 rounds
19 Wall Ball (20/14)
29 Pullups (RX is strict/L2 is kipping or butterfly)
39 cal row
19 Man Makers (25lb DB /15lb DB )
68 Mountain Climbers
Martin Luther King was Born on January 15th 1929. He was assassinated April 4th 1968. He was 39 years old
Announcement:
MLK Monday schedule
10am WOD
5pm WOD
Partner WOD
30 Min time cap
10 Rounds of
15 pushups
25 box jump overs
2 rope climbs
then MAX Burpees
Score: # of burpees
