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

Advertisements

Benchmark Monday, 22 May

WARM UP

3 Rounds
– 10 Mt. Climbers
– 5 Push Ups
– 10 Broad Jumps
– 5 Dips
– 10 Up Downs
– 5 Muscle Cleans (PVC, BB, +)

 

BENCHMARK MONDAY: ELIZABETH

21-15-9 reps, for time of:
– Clean, 135/95 lbs
– Ring Dips

STRENGTH

Push Press:

*Set 1 – 5 reps
*Set 2 – 3 reps
*Sets 3-6 – 1 rep
Rest 2-3 minutes between sets

Wednesday

WARM UP

3 Rounds
– 30 Double Unders OR Slow/High Singles
– 10 Air Squats
– 5 Push Ups

STRENGTH

 

Take 15 minutes to build to a 5-RM Single-Arm DB Press

Alternate arms as you’re building, always starting with your non-dominant arm.

 

WOD

12 Min AMRAP
– 12 Power Cleans, 135/95 lbs
– 12 Push Press, 135/95 lbs
– 12 Front Racked Alternating Reverse Lunges, 135/95 lbs

 

POWERHOUSE

4 Rounds
– 10 BB Side Bends
– 10 BB Good Mornings
– 1 Lap BB OH Carry (if it’s crowded use a free weight or two kettlebells or dumbbells)

Team Day Friday

WARM UP

3 Rounds
– 5 Junkyard Dogs
– 10 Partner Squats
– 50ft. Wheelbarrows

TEAM WOD

20 min AMRAP
– 7 Burpees
– 7 Box Jump Overs
– 7 Push Press (155#/105#)
– 7 Dips (on box)
– 21 Double-Unders


POWERHOUSE

4 Rounds
– 10 (each) Partner Glute-Ham Raises
– 10 (each hand) Partner Plank Taps
– 10 (each direction) Partner Wall Ball Pass Arounds
– 10 (each) Partner Wall Ball Sit Ups

 

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

 

Friday

WARM UP

3 Rounds
– 10 Go Thrus
– 5 (each direction) Around the Worlds
– 10 KB Swings (pick a light weight)
– 5 Inchworms

WOD

A.
Complete as many rounds as possible in 12 mins of:
– 10 Strict Pull-ups
– 20 Alternating Reverse Lunges With Kettlebells, 35/25 lbs
– 30 AbMat Sit-ups

REST 3 MINUTES

B.
Complete as many rounds as possible in 5 mins of:
– 10 Push Press, 115/75 lbs
– 5 Burpee Over Bars

EXTRA

Use any remaining class time for individual skill work (for example, work on handstands, double unders, squat or overhead mobility, or any other skills you struggle with).  Or complete the following:

Tabata (8 rounds each, of 20 seconds of work + 10 seconds of rest)
– Ceiling Stomps
– Reverse Crunches
– Bicycle Crunches