Class WOD:
Barbell Complex - EMOM 10mins
-Deadlift
-Hang Power Clean
-Push Press
-Front Squat
All 4 movements = 1 rep. 1 rep EMOM for 10 mins
Cardio Blast:
Should time permit or you want extra cardio….
Row Sprints x5 rounds
200m Sprints with a 1:1 rest
Core Work:
4 Rounds NFT
15 Hollow Rocks
15 Superman Holds – Hold in Superman position at the highest peak for 3 FULL seconds
+
Weighted plank holds – 1:30 on w/ 1:00min break x 3 rounds
WOD 1:
4 Rounds
10 V-ups *must touch toes
10 strict press @ 95lbs/65lbs
Class WOD:
3 Rounds for time
1st floor stair run
500m row
Warmup: Overhead strength and stability
Class WOD:
15 min AMRAP
10 weighted box lunges
15 Parallette bar dips
20 T2B or Abmat sit-ups
WARM UP
500m Row
2 rds of:
10 Scap Push Ups
10 Seconds Praying Squat holds
30 Seconds Couch Stretch (each leg)
Core Work:
A. Weighted plank holds - 1:15 on with a 1:00 rest x 4 rounds
+
B. 6 mins of Tabata sit ups (12 total rounds) :20on/:10off
Class WOD:
4 rounds for time:
25 push-ups
25 air squats
50 DUs (x2 singles)
One round for time:
50 cal Bike/70 Cal Row
50 burpees
50 cal bike/70 Cal Row
50 burpees
Overhead Work:
Push Press + Hold
1x10 push press + 3 sec hold overhead – HAP
Note: Each set should be heavy while keeping overhead safety in mind. Your focus should be maintaining a tight core while driving your shoulders up to the ceiling – just like we have been working on for the past few weeks. Make sure your head is down and your rib cage closed.
Class WOD:
6 Rounds for Time:
25 Abmat Sit-ups
25 Air Squats
Class WOD:
20min AMRAP
5 Pullups
10 Paralette Bar Pass Throughs
15 wallballs 20/14
Core Work:
4 rounds: Weighted plank holds – 1:15 w/ 1 min rest 45/25#
+
4 Rounds w/ Partner
25 Flutter Kicks (arms extended overhead)
Partner Superman hold*
*rotate through holds and flutter kicks for 4 rounds
We Gotta Stay on Task Today! Lots to get through...
Warm Up
200m Run
More shoulder Mobility-
10 Shoulder PT
10 Lying KB Shoulder Screws Each Arm (You did them yesterday)
10 Shoulder PT
5/5 Scap Push ups/ Push ups
Coach's Choice Hip Work
Core Work, Class WOD 1
4 Rounds for Time:
25 side to side JUMP over the abmat. Just like it sounds! As fast as you can jump side to side over the abmat
25 Abmat sit-ups
Class WOD 2: For Time:
3 Rounds
21 Wallballs 20/14
15 Ring Dips (as strict as possible)
9 Hang Squat Cleans (pick a weight roughly 60% of a 1RM)
Warm Up:
We will continue our Wednesday warm up with overhead strength and stability
Class WOD: 1 Round every 6 mins for 30 mins (5 Rounds)
**each round will be a 2min AMRAP with 4min of rest
5 Burpees
Overhead Walking Lunges w/ #45/#25 (length of blue mat-down and back)
Max Effort Cals Rower
Score is total Calories on the rower.
Core Work:
Tabata Abmat Sit-ups - :20 on/:10 off for 4 mins (8 total rounds). During the :20 intervals that you are working you should be giving 100% effort.
+
3 Rounds NFT (but move quickly)
20 Hollow Rocks
1:00 weighted plank hold #45/#25 or HAP
Class WOD: For time
Buy in: Accumulate 1:00 (total) in hanging L-sits from the rig. Follow standard scaling options if you can’t hold a full L-sit. The focus here is a strong stable core – contract your core! As many attempts as needed to reach your 1:00
10 Rounds
10 Ring Rows (Pull-Ups If you dare)
10 Air Squats
10 Push-ups
Score is total time including L-sits
Warm-Up
400m Run
1:00 Banded Shoulder Each Arm
Then..3 Rounds
10 PVC Sumo Highpulls
10 Scap Pushups
10 Sit-ups
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. dumbbell and 20-in. box
Time cap: 20 minutes
Partner Core Work: 12:00 Cutoff
100 weighted Abmat sit-ups for time.
Partners will face each other on abmats and using a 20/14lb medball will perform sit-ups tossing the ball back and forth. The ball must touch the ground overhead. Each sit-up counts as a rep (50 per partner).
-then-
25 K2E (each partner)
Class WOD:
20min AMRAP
OVERHEAD Barbell Complete @ HAP
1 Deadlift
1 hang power clean
2 Push Press + 1 Push Jerk
+
X2 Shuttle Run (after each round)
Wod Notes: Choose a weight that will allow you to complete the complex unbroken while still being a challenge. Each movement within the complex requires a tight core to perform the movement efficiently – focus on that. You will perform a x2 shuttle run between each set of the complex. The shuttle run for this start on the concrete runway and is down and back to the facilities wall.
Warm Up:
Similar to last week, we will be focusing our warmup on overhead positioning and stability
Class WOD:
For Time:
5 rounds of “Cindy”
20 Sumo deadlift high pulls @ 135/95lbs
5 rounds of “Cindy”
*go as long as you can on “Cindy” without using any bands
Activation:
400m Run
Then 2 Rounds of:
7 air squats
7 KB Swings
7 Goblet Squats
7 Scap Pushups
Core Work:
4 Rounds NFT:
While this not for time, try to move through each set with minimal rest. Don’t redline, but start training your body to maintain a tight core under fatigue.
25 Hollow Rocks
25 Abmat Situps
-then-
3x1:30 Bodyweight Planks - :30secs rest between each plank
Class WOD:
15 min AMRAP
4th floor stair run
9 Power Cleans @ 115/75lbs
7 Front Squats
5 Hang Squat Cleans
Warm Up
LAX Ball Trap Roll Out 1:00 Each Side X 2
Banded Shoulder 1:00 Each Side X 2
Activation
2 Rounds
200m Run
5 Push ups
7 Squat Therapy
10 Wall Touches
Class WOD:
3 Rounds for Time:
50 Double Unders (x3 singles)
50 ‘ Walking OH Lunges w/ Medballs
25 burpees
Cooldown
2000m Row
Warm Up
500m Row
Core Baseline Tester:
100 Abmat Situps for Time
**Please keep track of this time, we will use this as our baseline to test the success of the cycle.
Core Work:
3sets x 1:00 bodyweight plank holds, :30 rest
25 Knees to Elbow
25 Supermans
3sets x 1:00 bodyweight plank holds, :30 rest
Class WOD:
1 Round for time:
30-20-10
Wallballs 20/14
Ring Dips – Banded if necessary
ACTIVATION
1:30 Slow Bike or Row
1 Round of Strict “Cindy”
:30s second Samson Stretch each side (Video)
Into…
1:00 Moderate Bike or Row
5 Good Mornings
5 Back Squats
5 Elbow Rotations
Into…
:30s Fast Bike or Row
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
All done with an empty barbell. Following, spend several repetitions loosening the shoulders for the upperbody pulling with kip swings and a handful more strict pull-ups.
"NICK"
AMRAP 20:
10 Thrusters (135/95)
20 Calorie Assault Bike
16 CTB Pull-Ups
Activation X3
200m Row
5 Wall Ball Thrusters
5 KB Swings
2 Wall Walks
WOD
5 RFT:
20 Wallball
20 KB High Pull 70/53
20 Box Jumps 20in
20 Push Press 75/55
20/15 Cal Row
Rest 1min between rounds
Warm-Up
1st Rib LAX ball rollout (1:00 each side)
10 Hanging Turtles
500m Row
Couch Stretch (1:30 each side)
"CRISS CROSS"
AMRAP 15:
30 Double-Unders
15 Power Cleans (115/80)
30 Double-Unders
15 Toes to Bar
ROW CONDITIONING
4 Rounds:
1:00 on, :20s off
:40s off, :40s off
:20s on, 1:00 off
Row for calories, where the total across the four rounds is our score. In the comments indicate your breakdown per each round (example 40/39/38/41).
Our aim is to increase our power output as the time domains become shorter. With that, we are looking to find a pace inside each time domain that we can sustain for all four rounds.
250m Row 1 Trip Down and back on Blue Mat
200m Run 20 Wall Ball Thrusters
250M Row 10 Barbell Thrusters
Coach’s Choice on 1 mobility exercise for any Athlete “sticky points”
Thruster
Heavy Set of 5
“Hopped Up”
AMRAP 7:
3 Thrusters (75/55), 3 Lateral Burpees
6 Thrusters (75/55), 6 Lateral Burpees
9 Thrusters (75/55), 9 Lateral Burpees
Add 3 Repetitions per round.
