Friday, June 2

WARM UP

45 sec: Single Unders
15 sec: Rest
45 sec: Plank Hold
15 sec: Rest
45 sec: L Foot Singles
15 sec: Rest
45 sec: Crab Walk
15 sec: Rest
45 sec: R Foot Singles
15 sec: Rest
45 sec: Handstand Hold
15 sec: Rest
45 sec: Double Unders (attempts – no subbing singles)
15 sec: Rest
45 sec: Sit Ups

WOD

8 Min AMRAP
– 3 Laps
– 10 Double KB Push Press
-10 Double KB Fr Squat

4 Min Rest

8 Min AMRAP
– 20 Jumping Lunges
– 15 Hand Release Push Up
– 10 DL (205/135)

4 Min Rest

8 Min AMRAP
– 20 Box Jumps
– 15 T2B
– 5 Ring Dips

Benchmark Monday, 15 May

WARMUP

3 Person Relays:
– Sprint → 5 Squats
– Inchworm → 5 Sit Ups
– Bear Crawl → 6 Jumping Lunges
– Crab Walk → 5 Jumping Jacks
– Frog Jumps → 5 Push Ups

 

BENCHMARK MONDAY – DIANE

21, 15, 9
– Deadlift (225#/155#)
– Handstand Push Ups  (Rx = head & hands at same level)

 

STRENGTH/POWERHOUSE

4 Round EMOM – Every 2 Minutes on the minute:
– 6 Strict Press
– 30-45sec Hollow Hold
– 30-45sec Plank Hold

Monday

WARM UP

3 Rounds
– 30 x Jump Rope (R1 – singles, R2 – left foot, R3 – right foot)
– 10 Good Mornings
– 10 Squat Hops
– 10 Jump Squats

Finish up with 40 Double Unders (count attempts OR sub high/slow singles)


STRENGTH & SKILL

Deadlift
*Set 1 – 65% x 6 reps
*Set 2 – 75% x 4 reps
*Set 3 – 85% x 2 reps
*Set 4 – 90% x 1 rep
*Set 5 – 95% x 1 rep
*Set 6 – 100% x 1 rep
Rest 3 minutes between sets.


WOD

Three rounds for time of:
– 400 Meter Run (5 laps)
– 40 Double-Unders
– 20 Alternating Reverse Lunges with Kettlebells (55/35)


POWERHOUSE WORKOUT

50, 40, 30, 20, 10
– AbMat SitUps
– Russian Twists

 

Wednesday

WARM UP

– Jump Rope – 40 singles
– 10 Air Squats
– 10 Good Mornings

– Jump Rope – 40 R Leg singles
– 10 Air Squats
– 10 Good Mornings

– Jump Rope – 40 L Leg singles
– 10 Air Squats
– 10 Good Mornings

– 40 Double Unders (or attempts)

Strength

Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
Rest 3 minutes between sets.

WOD

Four rounds for time of:
Run 400 Meters (5 laps)
25 Goblet Squats (55/35)
15 Toes to Bar

 

Friday

WARM UP

3 Laps
5 Walking Lunges (per leg)
5 Push ups
2 Laps
5 Walking Lunges
5 Push ups
1 Lap

MOBILITY

Wall Slides
Shoulder stretches
Quadruped Thoracic Spine Rotations
3 Position Hamstring Stretches

WOD

EMOM
– Every minute on the minute for 5 minutes: Deadlift (225/155#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Power Clean (165/115#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Bent Over BB Rows (135/85#)
– Rest 2 minutes
– Every minute on the minute for 5 minutes: Strict Press (95/65#)

 

Saturday

WARM UP

Pizza Game

 

STRENGTH AND SKILL

“Annie”

50, 40, 30, 20, 10
-Double Unders (Singles: 3=1)
-AbMat SitUps

 

WOD

CHIPPER
– 5 Ring Dips
– WB Shuttle Run
– 10 Deadlifts (135/205)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 30 Alternating Pistols (1=1)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 10 Deadlifts
– WB Shuttle Run
– 5 Ring Dips

 

JUST FOR FUN

Max Height Box Jump

Saturday

WARM UP

Roxanne

STRENGTH AND SKILL

Handstands – 10 min EMOM
– Odd Minutes: max HS Hold up to 45 sec.
– Even Minutes: max unbroken HSPU

Deadlift: Warm up to 75% 1RM

WOD

10, 9, 8, 7, 6, 5, 4, 3, 2, 1
– Deadlifts @75% 1RM
– Single Arm KB Walking Lunges

EXTRA CREDIT

10 Rounds:
– 10 Hollow Rocks
– 10 “Swimmers”