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:
РBack Squat (95/135+) x 10 reps Рslow 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
Р100ft 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