WOD

Thursday

Mobility-5-10 mins of your choice

Warmup: Complete

500m Row

5×5-10 challenging ring rows

5 Challenging sets of push ups

A)Gymnastics Skills

Every :30 for 5 minutes or Every minute for 10 mins

*Complete a set of Ring MU/Bar MU/ C2B

*Should feel like practice

*Do Not Accumulate too many reps

B)AMRAP 12

25 KB Swings

20 KB S2O (10/ea arm)

15 Burpees to Target

C)Additional Skill Work or Mobility

*You choose with the remaining time

Wednesday

Warmup-6 sets

20/15 Cal moderate

15/12 Cal fast

10/8 Cal faster

*Switch rounds with a partner who will be on a similar time frame.

*Focus=Select three different places and stick to it. DO NOT just bike all Cal’s at same pace. Experiment with it round to round and see what you can hold without hitting a wall at the fastest pace. RPM’s, MPH, or Watts and try to hold it. You should know how all of these feel so you can hold paces when it’s in workouts.

A)Strength: Deadlifts

Build to a heavy single then, 3×5 @70%

B) WOD: For Time

25/20 Cal Bike

25 Deadlifts 225/155

15/12 Cal Bike

15 Deadlifts

5/4Cal Bike

5 Deadlifts

*8 min cap

Warmup-Complete:

15 Cal Bike

5 Strict Press +5  Push Press + 5 Push Jerk (Bar)

50 ft Bodyweight Lunge

A) Push Press- Build to a heavy single

B) Push Jerk- Build to a heavy single then, 3×5 Push Press @70% today’s Push Press- single

C) WOD: AMRAP 12

5 HSPU–Push ups

25 Ft DB FR Walking Lunges

25 Ft HS Walk—50 ft Bear Crawl

10-25-25

12-25-25

14-25-25

16-25-25

18-25-25

20-25-25

21-25-25…continue adding 1 HSPU

A) Mix Up Monday

E2MOM 16] 4 sets each
E-Front Squats 10 reps
O- Thrusters 5 reps
*Increasing weight
*Rest until 20 on clock

From 20-27: AMRAP 7
Climb the ladder 3-3/6-6/9-9…etc
Thrusters 95/65
Burpee Box Overs (24/20)
*Rest 27-32

From 32-37
Max Bar Over Burpees
*Rest 37-41

From 41-45
Max Burpee Pull ups

Warmup- 4 Rounds 15 Cal Bike + 15 Jump Rope + 15 Air Squats + 15 Push ups

A) Bench Press 10-10-8-8-6-6-4-4-2-2 then Max Reps at your first step of 10.

B) WOD: For Time

100 Russian KB Swings

50 Deadlifts (185/125)

25 Thrusters (95/65)

*Everytime you break 10-30 Double Unders and 5 Bar Over Burpees

25

Warmup- Footwork Drills and Barbell Drills

A) Split Jerk

3×3 (Light) Perfect reps *Pause 3 secs in catch

3×2 * no more pause

3×1

*All sets increasing if possible

B) Intervals: 3 Rounds

60% 1RM Max Reps Squat Snatch in 1 min

*1 min rest between all intervals

Then, same thing but Max Reps Power Snatch

*5 min break to warm up to clean weight

Then, 60% 1RM same thing but Max Reps Squat Cleans

Then, Max Reps Power Cleans

Warmup-Run 800m, then 3 Rounds of: 5 DB Squats +5 DB Jerks + 5 Beat Swings + 2 T2B +2 Pullups

A) WOD: 1Round

AMRAP 4: Max DB Hang Clean and Jerks (50/35)

*Rest 2 mins

AMRAP 4: Max T2B

*Rest 2 mins

AMRAP 4: Max Burpees to Target

AMRAP 4: Max Muscle Ups (Ring or Bar)–C2B–Pullups–Jumping Pullups

*Rest 2 mins

Then, Round 2 go back to top but they are AMRAP 2 with 1 min rest.

*Score as 4 separate scores

Sunday

Open Gym 9AM-11AM

Open Gym Members-FREE

Members- $10

Non-Members $15

Saturday

To Be Announce: Bring a Friend Free Saturday at 9AM!!!

Friday

OPEN 19.1……TBA

All Classes will do 19.1. Friday Night Light Heats will begin at 4:30pm and run until everyone has finished the workout.