Wednesday, 12 July

1499917482332826680541.jpgWARM UP

3 Rounds
– 30 Singles (Left foot, Right Foot, Two Feet)
– 10 PVC Go Throughs
– 5x (Push Up + Downward Dog)
– Pull Up Bar: (hang 10 seconds, 5 low kip swings, 5 big kip swings)

Then: 30 Double Unders (no singles! Count attempts)

STRENGTH

Pull Ups
– Set 1: Max Reps
– Set 2: Max Reps -1
– Set 3: Max Reps – 2

(Strict, Slow Eccentric, or Body Rows – NO BANDS)

 

WOD

4 Rounds
– 50 Double Unders
– 25 WB Sit Ups
– 10 HSPU

 

POWERHOUSE

15 – 12 – 9 (per side)
– Side Bends (KB or DB)
– Single Arm Snatch
– Single Arm Lunge

Advertisements

Wednesday, 14 June

WARM UP

3 Rounds
– 20 Singles (L, R, High/Slow)
10 Walking Lunges
– 10 Squat Jumps
– 10 PVC Good Mornings

Then: 30 Double Unders/Attempts

STRENGTH

Three Sets:
– Romanian Deadlift x 6-8 reps @ 4011
– Rest 60 seconds
– 60 seconds max Air Squats
– Rest 60 seconds

 

WOD

Three rounds for time of:
– 50 Double Unders
– 15 Push-ups
– 25 Kettlebell Swings 35/55

Benchmark Wednesday, 31 May

WARM UP

3 Rounds
– 20 Singles (Left, Right, Both)
– 10 KB swings (begin light, build weight)

THEN: 30 Double Unders/Attempts

WOD 1 – Annie

50, 40, 30, 20, 10
– Double Unders
– AbMat Sit Ups

WOD 2 – Fran

21, 15, 9
– Thrusters (95/65#)
– Pull Ups

EXTRA CREDIT

100 Double Crunches

Wednesday, 24 May

WARM UP

3 Rounds
– 40 Single Unders (two feet, left foot, right foot)
– 10 Squats (Air, BB, +)
– 5 Push Ups

Followed by: 50 DU attempts

Then, work up to the weight for the WOD

STRENGTH

EMOM: Every 2 minutes

  • Four rounds: 6 Tempo Back Squat @ 30X1 (as heavy as you can safely lift over your head into a back rack)
  • Followed immediately by four rounds: 5 Scapular Wall Slides  @ 3030

WOD

12min AMRAP

  • 10 Burpees
  • 20 Meters of Walking Lunges
  • 30 Double-Unders

Friday, 19 May

WARM UP

2 Laps
PVC Mobility
2 Laps
PVC Mobility
2 Lap
PVC Mobility

***PVC Mobility:
– 5 Go Throughs
– 5 Around the World
– 5 Good Mornings
– 5 Overhead Squats

 

SKILL: SNATCH

  • Positions
  • 3×3 Burgener Warmup
    • Dip & Drive
    • Scarecrow
    • Muscle Snatch
    • Snatch Land
    • Snatch Drop
    • Hang Power Snatch
  • 3×3 Imitation Complex
    • Snatch Pull to Knee
    • Snatch Pull
    • Power Snatch
    • Squat Snatch
    • Overhead Snatch

 

WOD

Every minute, on the minute, for 20 minutes:

  • Even minutes – Max DU x 30 seconds
  • Odd minutes – 3 Squat Snatches (95/65)

Wednesday, 17 May

WARMUP

3 Rounds
– 30 Singles (Two Feet, R Leg, L Leg)
– 5 Push Ups
– 6 (per leg) Walking Lunges
– 7 Jumping Squats
– 8 Situps

 

STRENGTH

Four sets, not for time:
– 10 (per leg) Front-Racked Alternating Reverse Lunges (pick a heavy weight)
– 10 Tall Box Jumps (24″+/3″0+) (jump up, then step down on these)

 

WOD

Five rounds for time of:
– 10 Toes to Bar
– 20 Wall Ball Shots (20/14)
– 40 Double-Unders (sub singles 3-to-1)

Wednesday, 10 May

WARMUP

3 Rounds
– 10 Right Leg Singles / Left Leg Singles / Slow & High Singles
– 10 KB Swings (add wt. each round)
– 10 Air Squats
– 5 Inch Worm Push Ups

WOD

For time:
– 40 Double Unders
– 30 Thrusters, 95/65 lbs
– 20 Chest-to-bar Pull-ups

Spend remaining class time completing the powerhouse workout and working with a friend or coach on Freestanding HS or Rope Climbs.

POWERHOUSE WORKOUT

3 x 15: Tuck Rock To Tuck Sits  Rest or move to skill work between sets.