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

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Wednesday, 17 May

WARMUP

3 Rounds
– 30 Singles (Two Feet, R Leg, L Leg)
– 5 Push Ups
– 6 (per leg) Walking Lunges
– 7 Jumping Squats
– 8 Situps

 

STRENGTH

Four sets, not for time:
– 10 (per leg) Front-Racked Alternating Reverse Lunges (pick a heavy weight)
– 10 Tall Box Jumps (24″+/3″0+) (jump up, then step down on these)

 

WOD

Five rounds for time of:
– 10 Toes to Bar
– 20 Wall Ball Shots (20/14)
– 40 Double-Unders (sub singles 3-to-1)

Benchmark Friday

WARM UP

Annie
50 – 40 – 30 – 20 – 10
– Double Unders (sub singles 2:1)
– AMSU

 

BENCHMARK WOD

Jeremy
21-15-9 reps, for time of:
– Overhead Squat, 95/65 lbs
– Burpees
POWERHOUSE
5 min: 15 Toes to Bar, EMOM

 

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

– Jump Rope – 40 singles
– 10 Air Squats
– 10 Good Mornings

– Jump Rope – 40 R Leg singles
– 10 Air Squats
– 10 Good Mornings

– Jump Rope – 40 L Leg singles
– 10 Air Squats
– 10 Good Mornings

– 40 Double Unders (or attempts)

Strength

Deadlift
*Set 1 – 55% x 8 reps
*Set 2 – 65% x 6 reps
*Set 3 – 75% x 4 reps
*Set 4 – 85% x 2 reps
*Set 5 – 90% x 1 rep
Rest 3 minutes between sets.

WOD

Four rounds for time of:
Run 400 Meters (5 laps)
25 Goblet Squats (55/35)
15 Toes to Bar