WOD-

For time
Row 500 Meters
then:
10 rounds of:
10 Dumbbell hang power cleans (pick#)
10 Dumbbell box step overs holding dumbbells
then:
Row 500 Meters

WOD-

With a partner, complete the following with one person working
and one person resting

2 rounds for time of
10 Chest to bar pull ups
Run 200 meters
15 Power snatch 135#(95#)
Run 200 meters
10 Bar muscle ups
Run 200 meters

*Break up however you want. Runs are together as a team

SPRINT-

Filthy Fifty:

50 Box Jumps
50 Jumping Pull Ups
50 KB Swings
50 Walking Lunges
50 Knees to Elbow
50 DB Push Press
50 Back Extensions
50 WallBalls
50 Burpees
50 Double Unders

Day 1 of our deadlift strength program.  See Monday’s blog for the link to download the spreadsheet. 

WOD-

Day 1 of Deadlift cycle – 10:00

1 x 5 @ 65%, 1 x 5 @ 75%, 1 x AMRAP @ 85%

You will have 10 minutes to do your 3 working sets plus any warm up sets for the deadlift. Use the spreadsheet, link in Monday’s blog, to calculate your weights.

Then,

As many rounds as possible in 10:00 of
21 Russian kettlebell swings 53#(35#)
15 Push ups
9 Goblet squats 53#(35#)

After party:
Grip capacity work
5:00 of
:20 deadhang from pull up bar
up to the minute farmers hold with weight

SPRINT-

Every 3 Minute for 30 Minutes:

12 Calorie Ski
8 DB Thrusters
4 Pull Ups

WOD-

As many rounds as possible in 24:00 of
15 Shoulder to overhead 95#(65#)
15 Box jump overs 24″(20″)
15 Toes to bar

Every 4:00 Row 6(4) calories

SPRINT-

20 Minute AMRAP:

20 Bike Calories
20 Meter Prowler Push
20 Row Calories
20 Meter Prowler Push

WOD-

For time:
5 Rope climbs
50 Wallballs 20#(14#)10′(9′)
Run 400m
4 Rope climbs
40 Wallballs 20#(14#)10′(9′)
Run 400m
3 Rope climbs
30 Wallballs 20#(14#)10′(9′)
Run 400m

SPRINT-

21-18-15-12-9

Double KB Deadlift
SlamBall
AbMat Sit Up

50 double unders after each round

WOD-

3 Rounds for time of
Row 50(40) Calories
21 Hang power cleans 135#(95#)
15 Burpees over the rower

SPRINT-

22 Minute AMRAP:

6 DB Man Makers
12 DB Box Step Ups

We are starting our new strength program today.  For the next 12 weeks, we will do shoulder press on Mondays and deadlifts on Friday.  We are using the 5-3-1 strength program and to make it easy for everyone, we’ve created a spreadsheet that you can download and use.  All you need to do is fill in your 3 rep numbers from last week.  If you missed the test day last week, use your best estimated 3 rep max for the shoulder press and deadlift.

Coaches will take you through how we are going to run the program.  It’s going to be very free flow style.  You will be given a set number of minutes to finish your 3 working sets and any warm up sets that you need to do.  After the time is up, you will put away your bars and weights and we will continue on with class.  Use the spreadsheet to figure out your working sets weights.  Once you know your working set weights, figure out what you need to do for warm up weights and do as many warm up sets and reps as you need.  Remember that you will be on a clock so you’ll need to finish your lifts in the allotted time so we can move on to the next part of class. 

The spreadsheet to download and use is available HERE.  You will have to make a copy of the spreadsheet but the link should request that you do this.  

WOD-

Day 1 of Shoulder Press cycle – 10:00

1 x 5 @ 65%, 1 x 5 @ 75%, 1 x AMRAP @ 85% (download the spreadsheet linked above)

You will have 10 minutes to do your 3 working sets and warm up sets for the
shoulder press. 

Then,

With a 14:00 running clock
Row 1000 meters, with the remaining time
As many rounds as possible of:

5 Pull ups
10 Push ups
15 Air squats
20 Double unders

Score = 1000 meter row time + rounds completed

SPRINT-

3 Rounds:

15 Calories on Ski Erg
15 Burpees

Rest 5 Minutes

3 Rounds:

30 WallBalls
500 Meter Row

WOD-

15:00 to build to a heavy 2 rep bench press

Rest 5:00 then,

As many rounds as possible in 14:00 of
Bike or Ski 20(16) calories
10 GHD Sit ups
10 Dumbbell deadlifts (pick #)
2 Wall walks

WOD-

With a partner, complete the following:
60-40-20
Calories on the rower
Power cleans 95#(65#)

Rest 5:00 then

20-40-60
Calories on the bike
Power cleans 135#(95#)

One partner works, while one rest.
Score = total time including the rest.

SPRINT-

With a Partner for Time:

1,000m Row (switch every 250)
100 WallBalls
80 AbMat Sit Ups
1,000m Row (switch every 250)
80 Goblet Squats
40 GHD Sit Ups
1,000m Row (switch every 250)
60 Walking Lunges
20 Rope Climbs

One partner works at a time, switch as often as needed except for the row.

WOD-

With a 4:00 clock
10 Devil’s press 40#(25#)
10 Dumbbell box step overs 20″
With the remaining time,
As many reps as possible of:
Burpees

Rest 2:00 x 4 rounds
Score = total burpees over 4 rounds

After party:
Grip capacity
5:00 of
:20 pull up bar hang
Up to the minute farmers hold
*Go heavier than last week

SPRINT-

25 Minute AMRAP:

5 Devils Press
10 DB Thruster
15 Box Jumps
20 Calorie Row