Monday
Warm Up
400m Run
21 Squats
15 Ring Rows
9 Jumping Lunges
Joint Prep
2 Rounds
10 Wall Facing Squats
10 Strict Press
10 Strict Pull Ups
S/T –
Back Squats
3 x 5 @ 65%
2 x 4 @ 75%
1 x 3 @ 85%
WOD –
15min AMRAP
5 Handstand push-ups
10 Pistols, alternating legs
15 Pull-ups
L1 – wall walks, box pistols, jumping pull ups
L2 – Box push ups, supported pistols, banded pullups
Rx – Above
Comp – Deficit HSPU, weighted Pistols (53/35) Chest to Bar
Tuesday
Warm Up
2 Rounds
100 Single Unders
10 Pause Squats (3sec pause)
5 Strict Pull Ups
Joint Prep
3 Rounds
10 Back Ext
10 Arc-Pause-Slides
5 Inch worms (No push up, but walk hands out as far as you can)
S/T –
Rowing Technique
4 Rounds of:
200m row + 10 Cals
&
25 KettleBell Swings (USA) (unbroken)
WOD
15.1/15.1A
Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115 / 75 lb.)
5 snatches (115 / 75 lb.)
WORKOUT 15.1a
1-rep-max clean and jerk
6-minute time cap
L1 – V-ups, (65/55)
L2 – Knees to somewhere, (95/65)
Rx – Above
Comp – Above
Wednesday
Warm Up
100 Single Unders
50 Double Unders
25 Wall Balls
Joint Prep
3 Rounds
10 Back Ext
10 Push Ups
10 Elbows Up Squats
S/T –
Deadlift
Build to 75% of 1RM
20 min EMOM
Even: 1 x 3 @ 75%
Odd: 3 bar or ring Muscle ups (Chest to bar, Jumping MUs, MU attempts)
WOD
ELIZABETH- 10Min Cap
21 – 15 – 9
Cleans (135/95)
Ring Dips
L1 – (45/35)
L2 – (95/65)
Rx – Above
Comp – Above
Thursday
Warm Up
200 Single Unders
5 Wall Walks
10 Pull Ups
Joint Prep
2 Rounds
10 Arc-Pause-Slides
10 Spider Man Steps
10 Back Ext
S/T –
20 min EMOM
Even: 20 DUs (singles, 10 DUs, listed, Unbroken)
Odd: 10 Pushups
WOD
11.4
10 min AMRAP
60 Bar Facing Burpees
30 Overhead Squats (120/80)
10 Muscle Ups
L1 – 45/35, Low Jumping Chest to Bar Pullups
L2 – 85/65, Jumping Bar Muscle Ups
Rx – Above
Comp – Above
Friday
Warm Up
400m Run
20 Wall Balls
100 Single Unders
Joint Prep
Burgner Snatch Progression as group
S/T –
Build to a heavy Snatch (around 75%)
10 min EMOM
1 Snatch + 2 Overhead Squats + 1 Snatch
WOD
15.5
21-15-9 Reps for Time of:
Calorie Row
Thrusters (95/65)
L1 – RUN: 400m-200m-100m, (45/35)
L2 – 15-9-6 (75/55)
Rx – Above
Comp – Above
Saturday
Warm Up
400m Run
21 Squats
15 Pull Ups
9 Push Ups
Joint Prep
Group Circle
WOD
100 Double Unders
80 Sit Ups
60 Wall Balls (20/14)
40 Box Jumps (24”20”)
20 Toes To Bar
L1- Single Unders, (10/6), Plate Jumps, V-Ups
L2- 30 Double Unders, (14/10), (20”16”), Knees to Somewhere
Rx- Above
Comp- (30/20), (30”/24”)
*******METCON*******
Monday
Warm Up
4 Rounds
100m Run
10 Wall Balls
Technique
Movments in WOD
WOD
25 Min AMRAP
200m Run
25 Farmers Step Ups to 16” Box
25 Slam Balls
25 Sit Ups
Tuesday
Warm Up
800m Run
20 Squats
20 Push Ups
20 Lunges
20 Sit Ups
Technique
Movments in WOD
WOD
30Min Cap
Death By Wall Balls
Rest 2 Min
Death By 3 Sit Ups
Wednesday
Warm Up
3 Rounds
10 Inch Worms
20 Jumping Lunges
30 Med Ball Rotating Wall Taps
Technique
Movments in WOD
WOD
25 Min AMRAP
400m Run
25 Deadlifts (45/35)
15 Push Ups
5 Burpees
Thursday
Warm Up
400m Run
100m Walking Lunge
20 Push ups
20 Sit Ups
20 Back Ext
Technique
Movements in WOD
WOD
32 Min Circuit
1 Min each Station No scheduled rest
Step Ups
Push Press (45/35)
Sit Ups
Back Ext
Slam Balls
KB Swings
KB Sumo DL High Pulls
Cal Row
Saturday
Warm Up
1 Mile Warm Up
Technique
Movments In WOD
WOD
6 Rounds 2 Min rest after each Round
4Min AMRAP
200m Run
20 KB Swings
15 Burpees
20 KB Swings
15 Squats
20 KB Swings
ME Sit Ups