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

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Saturday

WARM UP

Pizza Game

 

STRENGTH AND SKILL

“Annie”

50, 40, 30, 20, 10
-Double Unders (Singles: 3=1)
-AbMat SitUps

 

WOD

CHIPPER
– 5 Ring Dips
– WB Shuttle Run
– 10 Deadlifts (135/205)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 30 Alternating Pistols (1=1)
– WB Shuttle Run
– 20 Pull Ups
– WB Shuttle Run
– 10 Deadlifts
– WB Shuttle Run
– 5 Ring Dips

 

JUST FOR FUN

Max Height Box Jump

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”

FRIDAY

WARM UP:
DOWN THE COURT:
WALKING LUNGES/RUN BACK
LONG JUMPS DOWN/RUN BACK
HIGH KNEES/ RUN BACK
BACKWARDS JOG/RUN BACK
2 FULL COURT SHUTTLE RUNS

ABS AND CORE:
1:00 ON / :20 OFF
ALTERNATING HIGH/LOW PLANKS
LEG DROPS
HIGH AND OUTSIDE PLANKING KNEE PULLS
BICYCLE CRUNCH
PLANKING DB RAISE 5/8
FLUTTER KICKS

PARTNER WOD: FOR TIME:
50 FRONT SQUATS 85/125
50 KBS 35/50
3 LAP SINGLE KB OH FARMER CARRY 
40 DEADLIFTS 85/125
40 GOBLET SQUATS 35/50
2 LAP SINGLE KB OH FARMER CARRY
30 KB SUMO DLHP 35/50
30 KB RUSSIAN TWISTS 35
1 LAP SINGLE KB OH FARMER CARRY 

WEDNESDAY

WARM UP:
3 ROUNDS
20 ARM CIRCLES
15 AIR SQUATS
10 SIT UPS
5 BURPEES

STRENGTH & SKILL:
21/15/9 REP SCHEME: WEIGHT: 10/15 15/25 25/35
FW FRONT LATERALS 
FW OH SQUAT

WOD: CHIPPER
5 LAPS
50 BOX JUMPS 20/24
4 LAPS
40 BACK SQUATS 65/95
3 LAPS
30 HAND RELEASE PUSH UPS
2 LAPS
20 HIGH HANG CLEANS 65/95
1 LAP