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.

Monday

WARM UP

2 Rounds
– 3 Laps
– 4 Push Ups
– 5 Squat Jumps
– 6 PVC Around the World (3 per side)
– 7 PVC Go Through
– 8 Walking Lunges (4 per leg)

STRENGTH & SKILL

Every 2 minutes, for 18 minutes (3 sets of each):
– Station 1 – Supinated-Grip Bent-Over Barbell Row x 8
– Station 2 – Dumbbell Death March x 20 steps
– Station 3 – Nose-to-Wall Handstand Hold x 60 seconds

WOD

9 Min AMRAP:
– Run 3 Laps
– 10 Single-Arm Kettlebell Push Presses (Left Arm) (55/35)
– 10 Single-Arm Kettlebell Push Presses (Right Arm) (55/35)

Wednesday

WARM UP

Relay Race, Teams of 3
** In groups of 3. One team member races from the turf to the wall as described, completes the reps, and returns to team. Once tagged, next team members follow in turn. (All three do frankenstein walk, then all three do frog leap, etc) ** Repeat 2 or 3 rounds.

– Frankenstein Walk – 5 Squats – Frankenstein Walk
– Frog Leap – 5 Burpees – Frog Leap
– Bear Crawl – 5 Push Ups – Bear Crawl
– Crab Walk – 5 Dips (off bench) – Crab Walk

STRENGTH

Three sets of:
– Back Squat (95/135+) x 10 reps – slow descent
– Rest 60 seconds
– Nose-to-Wall Handstand Hold x 60 seconds
– Rest 60 seconds
– Reverse Snow Angels x 20 reps
– Rest 60 seconds

WOD

10 min, max reps
– 40 Hang Power Cleans (75#/55#)
– Max Reps Wall Ball Shots (20#/16#)

POWERHOUSE WORKOUT

5 Rounds
– 20 HollowRocks
– 20 Supermans

 

Team Day Monday

WARM UP

Hungry Hippos

STRENGTH/SKILL

15 minutes Handstand work: Spend 15 minutes working on your handstands or HSPU. For those who can’t yet kick up, work on or up to belly to the walls. If you can kick up to a HS, spend the time working on handstand holds, free handstands, or HSPU variations.

Partner WOD

15 MIN AMRAP

Buy in: 200m forward/backward run: first 100 meters Partner A runs forward and Partner B runs backwards. Switch for second 100m.

Perform the WOD as follows: Partner A does 1 rep, then Partner B does 1, then 2 & 2, etc to prescribed number of reps:

6 Box Jump Overs
8 HR Pushups
10 KBS (35/50)
8 AMSU
6 Goblet Squats

 

Powerhouse Workout (optional, if time allows):

4 Rnds
-25 Ceiling Stomps
– 25 Flutter Kicks (4 count)
– 25 Floor Wipers
– 25 Bicycles

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”