WOD

THURSDAY


THURSDAYFor Time: 50 Walking Lunges, Total40 Sit-ups30 Box Jumps 30"/20"20 Calorie Row10 Toes-to-bar5 Rope Climbs10 Toes-to-bar20 Calorie Row30 Hip Extensions40 Sit-ups50 Walking Lunges, Total*30 Minute Time Cap

WEDNESDAY


WEDNESDAYGymnastics:10 L Pull-ups10 Strict Pull-ups10 Ring Rows Conditioning. 5 Rounds, each round is 2 minutes:50 Double Unders10 Sumo Deadlift High Pull 75/55Remaining Time, Max Burpees*1 minute rest between rounds. Score is total burpees Extra (complete prior to class)GymnasticsA. Chest-to-bar Pull-ups: EMOM x 5: 8 Chest-to-Bar Pull-upsB. Handstand Push-ups: 2 x 65%, rest 60 seconds between sets**This week is intended to be a lower volume we

TUESDAY


TUESDAYStrength, Clean & Jerk: 5 x 2 @ 60-70% For Time, 'Grace': 30 Clean & Jerks 135#/95# Cashout:A. 10 Strict Toes-to-barB. 20 GHD Sit-ups (scale based upon athletes experience with GHD sit-ups)C. Accumulate 30 Seconds in an L-sit (from pull-up bar)

MONDAY


MONDAYStrength, Back Squat: Build to a 1 RM For Total RepsTabata SquatTabata Deadlift 155/105Tabata SquatTabata Deadlift 155/105*The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. There is no rest between exercises. Extra (complete prior to class)WeightliftingA. Prone Floor Bar Press: 3 x 5B. Snatch Complex (squat): 6 x 1 Snatch + 1 Hang Snatch (no more than 60% of 1 RM)**This week is intended to be a lowe

SUNDAY


8-9:30 ENDURANCE 1000 m row 50 DU 50 m OH walking lunge 25 Box jump (24/20) 25 cal assault bike 5RFT 9:30-10:30 500 m row 50 DU 25 box jump 25 burpees 3RFT    

FRIDAY


FRIDAYStrength, Sumo Deadlift: 5-4-4-3-3-3 For Total Reps: AMRAP 1015 Deadlifts 155#/105#10 Box Jumps 24"/20"5 Thrusters 155#/105 ExtraWeightliftingA. Clean Grip Sots Press 3 x 3B. Clean Complex (Squat): Clean Pull + Clean 5 x (1+1). Focus is on eliminating early arm pull. Weight is not point of emphasis. StrengthA. Bottoms Up Back Squat: Build to a Heavy 3 ENGINE 100 m sprint 20 deadlift  15 box jump 10 Thruster 5RFT

THURSDAY/BRING A FRIEND


THURSDAYBRING A FRIEND DAY'Battle of the Classes. For Time: 'Deck of Cards'Hearts: Sit-upsClubs: Kettlebell Swings 53#/35#Diamonds: BurpeesSpades: 10m Shuttle Run

WEDNESDAY


WEDNESDAY'Gwen': 15-12-9 Clean & JerksAt 0:00 15 Clean & JerksAt 7:00 12 Clean & JerksAt 14:00 9 Clean & Jerks*Unbroken Clean & Jerk, once you start a set the bar cannot rest on the ground. Goal is to use the same weight on all 3 sets. Cash-out: 3 Rounds30 Seconds Max Sit-ups30 Seconds Plank30 Seconds Max Flutterkicks30 Seconds Rest ExtraWeightlifting: EMOM x 12: 1 Pause Jerk (2 Second Pause in initial dip, Split or Push Jer

TUESDAY


TUESDAYFor Total Time: 5 Rounds30 Wallballs 20#/14#5 Squat Snatches (you choose weight)-rest 2 minutes between rounds-*25 Minute Time Cap Extra (complete prior to class)Power & ExplosivenessA. Kneeling Jump Squat: 6 x 2B. Medball Jumping Squats: 2 x 20 WeightliftingA. Sots Press 3 x 5B. Snatch Complex (squat): Snatch Pull + Snatch High Pull + Snatch 5 x (1+1+1) VideoKneeling Jump Squat: https://www.youtube.com/watch?v=kPeGBRpWB6o

MONDAY


MONDAYFor Total Reps, 'Cindy': AMRAP 205 Pull-ups10 Push-ups15 Squats Extra Gymnastics: Muscle-ups (complete prior to class)A. Gymnastics Swing (small): 3 x 4 B. Gymnastics Swing (big): 3 x 4 C. Gymnastics Swing + Pull: 5 x 1D. EMOM x 5: 1-3 Muscle-ups*Focus on hand position, speed of elbows. Trust your ability on the kip, then focus on speed in transition. Strength (complete prior to class)A. Front Squat 5 x 5 @ 85% of your 1 RM, rest as neede

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