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

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

Wednesday

WARM UP

2 Rounds
– 10 Jumping Jacks
– 5 x Samson Stretch (per side)
– 10 Air Squats
– 10 Slow Good Mornings
– 10 Up-Downs (jump to plank, jump to standing)
– 10 Go Throughs

STRENGTH

Every 2 minutes, for 10 minutes (5 sets):
Back Squat
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 2 reps
*Set 5 – 1 rep

Use the same weight for each set – as heavy as you can safely press over your head/onto your back.

followed by…

One set of:
Back Squat x Max Unbroken Reps
(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

WOD

Three rounds for time of:
– 50 Double-Unders
– 15 Toes to Bar
– 15 Kettlebell Thrusters (55/35 lbs)

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

 

Monday

WARM UP

3 Rounds
– 3 laps
– 10 Back Squats (1: PVC; 2: Barbell; 3: Barbell+)
– 10 Kettlebell (1: shrugs; 2: low swings; 3: full swings)
– 10 Go Thrus + 5 Around the Worlds (per arm)

 

STRENGTH & SKILL

3 rounds (not for time)
– 8 Back Squats (139/95#)
– 8 Supinated Strict Pull Ups
– 100ft Bottoms Up Kettlebell Carry One Arm;  50ft one arm, then switch arms for second 50 ft. (Basketball court is ~50ft wide)

 

WOD

21-15-9
– Thruster, 95/65 lbs
– Burpee

 

POWERHOUSE WORKOUT

100 Flutter Kicks (4=1)
50 Superman Flutters (2=1)
25 Hollow Rocks

 

Presidents Day

***REMINDER: NO 0530 CLASS!!! WE WILL ONLY BE RUNNING A 0930 WOD TODAY***

 

WARM UP

Relay Style:

– Bear Crawl/10 Jumping Jacks/Sprint
– Crab Walks/10 AMSU/Sprint
– Traveling Burpees/10 Pushups/Sprint
– Lunges/10 Dips/Sprint

 

STRENGTH AND SKILL

In groups of 2-3 complete 5 sets of 5 back squats.

— These should be heavy, the fifth rep should be a challenge.

 

WOD

“Marguerita”

50 Reps for Time of:
-Burpee + Push up + Jumping Jack + Sit Up + Handstand