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

Saturday, 20 May

WARM UP
3 Rounds
  • 10 up downs
  • 10 mt climbers
  • 10 air squats
  • 10 Push Up + Hand Stand
STRENGTH
Every 3 mins for 18 mins: Back Squat
3 Back Squats, 75% 1RM
 WOD
20min AMRAP:
  • 1 Rope Climb
  • 5 Handstand Push-ups
  • 1 Rope Climb
  • 5 Burpee Box Jump Overs, 30/24 in

EXTRA CREDIT

3 rounds:
  • 6 Kettlebell Romanian Deadlifts, 55/35 lbs
  • 12 Death Marches, 55/36 lbs

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

Wednesday

WARM UP

3 rounds
– Jump Rope – (1: 30 singles; 2: 30 left leg; 3: 30 right leg)
– 10 Go Throughs
– 10 Around the Worlds (5 each direction)
– 10 Push Ups

– 40 Double Unders (or attempts)

 

Strength

10 min EMOM
– 2 Strict Press (work up to a heavy double)

Follow immediately with:

10 min EMOM
– 2 Push Press (work up to a heavy double)

 

WOD

8 min AMRAP
– 40 Double Unders
– 10 Handstand Push-ups
– 20 Kettlebell Swings, 55/35 lbs

 

Monday

WARM UP

30 Singles
10 Second Hang
10x 3 second plank + 3 second Handstand
30 Right Leg Singles
10 Scapula pull ups
10x Scapula Push Up + 3 second Handstand
30 Left leg Singles
10 kip swings
10x Push Up + 3 second Handstand
30 DU/ DU attempts

STRENGTH & SKILL

5x: 1 Clean + 2 Jerks (45/35 lbs)
5x: 1 Clean + 2 Jerks (65/55 lbs)
4x: 1 Clean + 2 Jerks (85/65 lbs)
3x: 1 Clean + 2 Jerks (105/75 lbs)
2x: 1 Clean + 2 Jerks (125/85 lbs)
1x: 1 Clean + 3 Jerks (135/95 lbs)

WOD

FOR TIME:

10 Muscle-ups (or 10 C2B Pullups + 10 Dips)
15 Handstand Push-ups
10 Clean & Jerks, 135/95 lbs
15 Handstand Push-ups
10 Muscle-ups

POWERHOUSE WOD

4 ROUNDS (rest 30 seconds between rounds)

30 sec left side plank
30 sec left side plank touches
30 sec right side plank
30 sec right side plank touches

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”