Skill
- Weighted Abmat Sit-ups - 3x15
- Weighted Plank - 3x45 Seconds
- Weighted Wall Sit - 3x1 Minute
WOD
16 Minute EMOM:
- 12 Dumbbell Cleans (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 2 Rope Climbs (L2: 1/2 Rope Climbs, L3: Rope Get-ups)
- 20 Dumbbell Squats (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- Hollow Hold
*Switch stations each minute
Strength
Sumo Deadlift
- 3x8 @ Medium Weight
- 55%, 60%, 65%
WOD
3 Rounds for time:
- 12 Single Arm Kettlebell Squats (Rx: 45#/25#, L2: 35#/15#, L3: 25#/10#)
- 24 Burpees
- 50 Double Unders (L2: Double Under attempts, L3: Singles)
- 24 Abmat Sit-ups
Strength
Box Back Squat:
- 3x10 @ Medium Weight
- 55%, 60%, 65%
WOD
5 Rounds for time:
- 2 Minute Row
- 2 Minute Rest
Score = Max Calories
OPEN WORKOUT 19.2
Beginning on an 8 minute clock, complete as many reps as possible of:
- 25 Toes to Bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 15 Squat Cleans (Rx: 135#/85#, Scaled: 95#/55#)
- 25 Toes to Bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 13 squat cleans (Rx: 185#/115#, Scaled: 115#/75#)
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 11 Squat Cleans (Rx: 225#/145#, Scaled: 135#/95#)
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to bar (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 9 Squat Cleans (Rx: 275#/175#, Scaled: 155#/115#)
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes to Bars (Scaled: Hanging Knee Raises)
- 50 Double Unders (Scaled: 50 Single Unders)
- 7 Squat Cleans (Rx: 315#/205#, Scaled: 185#/135#)
Stop at 20 minutes.
Skill
Dead Hang on pull-up bar:
- Accumulate 3 minutes total
WOD
17 Minute AMRAP:
- 1 Dumbbell Box Step Over (Rx: 50#/35#, L2: 35#/20#, L3: 20#/10#)
- 1 Dumbbell Squat
- 2 Dumbbell Box Step Overs
- 2 Dumbbell Squats
- 3 Dumbbell Box Step Overs
- 3 Dumbbell Squats
Cont…
Strength
Hang Snatch:
- 2x5 @ 70%
- 1x3 @ 75%
- 1x1 @ 85%
WOD
3 Rounds for time:
- 25 Toes to Bar (L2: Knees to Elbows, L3: Knee Raises)
- 75 Double Unders (L2: Double Under Attempts, L3: Singles)
Skill
- Ring Muscle-up practice:
- Negative Pull-ups if unable to do RMU
WOD
For time:
- 2000m Row
- 100 Russian Twists w/ Medball (Rx: 20#/14#, L2: 14#/10#)
- Accumulate a 3 minute Wall Sit w/ weight (Rx: 45#/25#, L2: 25#/15#)
- 1 Mile Run
Strength
Deadlift:
- 2x5 @ 70%
- 1x3 @ 75%
- 1x1 @ 85%
WOD
Diane
21-15-9:
- Deadlift (Rx: 225#/155#, L2: 185#/125#, L3: 135#/95#)
- Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
Strength
3 Second Pause Back Squat:
- 2x5 @ 70%
- 1x3 @ 75%
- 1x1 @ 85%
WOD
Clean & Jerk Ladder for time:
- Men’s Weight: 95#, 115#, 135#, 155#, 175# 195#
- Women’s Weight: 35#, 45#, 55#, 65#, 75#, 85#
*Scale weight accordingly
*You must change your own weights
Score = Time & Weight
OPEN WORKOUT 19.1
Complete as many rounds as possible in 15 minutes of:
- 19 Wall Balls (Rx: 20# to 10’/14# to 9’, Scaled: 14# to 10’/10# to 9’)
- 19 Calorie Row
Skill
Negative Pull-ups:
- 5x5 Weighted
- Beginner: Body weight
WOD
20 Minute AMRAP:
- 8 Jump Squats
- 8 Dips (Rx: Rings, L2: Box)
- 30 Double Unders (L2: Double Under attempts, L3: Singles)
Strength
Squat Snatch:
- 5x5 working up to 75%
- Complete 5 reps every 2 minutes
WOD
3 Rounds for time:
- 10 Inverted Ring Rows
- 10 Overhead Squats (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
*3 Minute Rest*
3 Rounds for time:
- 200m Run w/ Medball (Rx: 20#/14#, L2: 14#/10#)
- 20 Medball Cleans (Rx: 20#/14#, L2: 14#/10#)
- 20 Wall Balls (Rx: 20#/14#, L2: 14#/10#)
Due to inclement weather, the noon & evening classes will be cancelled! (Updated 8:00am)
Skill
- Weighted Abmat Sit-ups - 4x10
- Weighted Plank - 3x45 Seconds
- Weighted Wall Sit - 3x1 Minute
Pre-WOD
- Take 15 minutes to warm-up Clean & Jerk and work on technique
WOD
12-9-6:
- Clean & Jerk (Rx: 185#/110#, L2: 145#/90#, L3: 105#/65#)
- Handstand Push-ups (L2: w/ pad, L3: Pike Presses)
Strength
Deficit Deadlifts:
- 5x5 working up to 75%
- Complete 5 reps every 2 minutes
- Single 45# plate as deficit
WOD
2 Minutes on / 2 Minutes off (Rest 2 minutes after each exercise):
- Calorie Row
- Burpee Box Jump Overs
- Pull-ups (L2: Banded Pull-ups)
- Single Arm Kettlebell Overhead Squat (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
- Kettlebell Swings (Rx: 55#/35#, L2: 35#/25#, L3: 25#/15#)
Strength
1 Second Pause Back Squat:
- 5x5 @ 75%
WOD
6 Rounds for time:
- 5 Chest to Bar Pull-ups (L2: Pull-ups, L3: Banded Pull-ups)
- 5 Dumbbell Deadlifts (Rx: 50#/35#, L2: 35#/25#, L3: 25#/15#)
- 5 Toes to Bar (L2: Knees to Elbows, L3: Knee Raises)
Cool Down
- 20 Russian Twists
- 20 Walking Lunges
- 20 Banded Good Mornings
WOD
Modified 16.4 for time:
- 55 Deadlifts (Rx: 195#/125#, L2: 145#/95#, L3: 105#/65#)
- 55 Wall Balls (Rx: 20# to 10’/14# to 9’, L2: 20# to 9’/12# to 9’, L3: 14# to 10’/10# to 9’)
- 55 Calorie Row
- 55 Handstand Push-ups (L2: w/pad, L3: Pike Presses)
Strength
Push Jerk:
- 5x3 @ 65% (Medium Weight)
WOD
For time:
- 100 Overhead Squats (Rx: 45#/33#, L2: 25#/15#)
- 50 Toes to Bar (L2: Knees to Elbows, L3: Knee Raises)
- 100 Box Jumps
Strength
Hang Snatch:
- 3x5 @ 65%
- Complete 5 reps every 2 minutes
WOD
5-4-3-2-1-2-3-4-5:
- Thrusters (Rx: 95#/65#, L2: 80#/50#, L3: 65#/35#)
- Row (500m-400m-300m…)
- Sprawls
Cool Down
- Supermans x10
- Hollow Rocks x10
x3
Skill
Negative Pull-ups:
- 3x5 (10 Second negatives)
Strength
1 Rep Max Squat Clean
WOD
1-2-3-4-5-6-7-8-9-10:
- Pistols (L2: Banded Pistols)
- Devil Press (Rx: 50#/35#, L2: 35#/20#, L3: 25#/10#)
Skill
Max Handstand Push-ups
Strength
1RM Deadlift
WOD
10 Minute AMRAP:
- 3 Front Squats (Rx: 155#/95#, 125#/80#, L3: 95#/65#)
- 200m Run (1 rep)
*3 Minute Rest*
10 Minute AMRAP:
- 3 Squat Cleans (Rx: 155#/95#, 125#/80#, L3: 95#/65#)
- 20/15 Calorie Row
