Warm up: 5 Minutes Cardio then trainer led warm up
Strength:
Deadlifts 4×8
WOD
40-30-20
GHD Sit-ups
21-15-9
Hang Squat Clean
(40-21-30-15-20-9)
Rx: 115/75
Scaled: 75/45
Skill:
Double Unders
Option A: 10 Minute EOMOM
40-40-40-40-40
Option B 10 Minute EMOM
1 Minute attempt
1 Minute Rest
Warm up: 5 Minutes Cardio then trainer led warm up
Strength: 12 Minute EMOM
6 Front Squat @ 65%1RM
8 GHD Extensions
WOD A: 6 Min AMRAP
6 Handstand Push Ups
6 Sumo deadlift high pulls (53/35)
WOD B: 8 Minute AMRAP
100 M Run
6 Wall balls (20/14)
6 DB Snatches (50/35)
Warm up: 5 Minutes Cardio then trainer led warm up
Strength: 4 x 12 DB Bench Press
WOD
16.1
10 OH walking lunges (95/65)
8 Burpees over the bar
10 OH walking lunges
8 C2B
Warm up: 5 Minutes Cardio then trainer led warm up
Strength: 4×12 DB Bench Press
WOD: 16.1
10 OH walking lunges
8 Burpees over the bar
10 OH Walking lunge steps
8 C2B
Warm up: 5 Minutes cardio/trainer led warm up
Strength:
Sumo Deadlifts 5×4
WOD:
10 Rounds of
8 Wallballs (20/14)
8 Pull ups
10/8 Calorie bike (m/f)
Warm up: 5 Minutes cardio/trainer led warm up and Mobility
Strength/Skill Work:
4×8
Single Leg KB Deadlifts
Pendlay Rows
WOD:
4 Rounds (16 min cap)
15 Burpees
8 Dumbbell OHS (50/35,35/20,20/10)
8 Pull ups
15 GHD Sit ups
(RX+/Rx/Scaled)
Warm up: 5 Minutes cardio/trainer led warm up
Strength: 12 Minutes to complete
Snatches 3×10 (135/95) AKA Isabel
Clean and Jerks 3×10 (135/95) AKA Grace
WOD:
With a Partner for Time:
100 total reps (50 each)
Deadlifts (135/95)
Double Unders
Lunge ball pass
Medball sit ups
Box Jumps
KBS (53/35)
Calorie Bike
Single For time:
50 Deadlifts
50 DU
50 Weighted lunges (45/25)
50 Plate sit ups (25/15)
50 Box jumps (24/20)
50 KBS
50 Calorie Bike
Warm up: 5 Minutes cardio/trainer led warm up
Strength:
Snatches 3×10 AKA ISabel
Clean and Jerks 3×10 AKA Grace
WOD:
With a Partner for Time:
100 total reps (50 each)
Deadlifts (135/95)
Double Unders
Lunge ball pass
Medball sit ups
Box Jumps
KBS (53/35)
Calorie Bike
Single For time:
50 Deadlifts
50 DU
50 Weighted lunges (45/25)
50 Plate sit ups (25/15)
50 Box jumps (24/20)
50 KBS
50 Calorie Bike
Warm up: 5 Minute Cardio
15 Minutes of Mobility/Warm up for Fran
WOD:
“Fran”
21-15-9
Thrusters
Pull ups
Strength:
12 Minute EMOM
12/10 Slam balls
12/10 Calorie Row
20 DU
Warm up: 5 Minutes cardio/trainer led warm up
Strength/Skill: 5-4-3-2-1 OHS
WOD:
30 Minute AMRAP
“McGhee”
5 Deadlifts (275/185)
13 Push ups
9 Box Jumps
Warm up: 5 Minutes cardio/trainer led warm up
Strength:
OHS 5-4-3-2-1
WOD: For Time
10 one legged squats
20 Burpees to target
30 Second Handstand hold (Scaled is 1 wall climb with 30 second hold)
40 Abmat Sit ups
50 KBS-single arm
40 Abmat Sit ups
30 Second Handstand hold
20 Back Burpees
10 1 legged squats
2-7-17
Warm up: 5 Minutes cardio/trainer led warm up
Strength:
Back Squat 4-3-2-1-2-3-4
WOD: 10 Minute AMRAP
12 KB Snatches
9 HSPU
6 bar muscle-ups (6 C2B/6 Dips)
Skill: Double Under practice
1 Minute on 1 Minute Off
Minute 1 Consistent jump
Minute 2 Rest
Minute 3 Double tap while jumping
Minute 4 Rest
Minute 5 Max DU attempt #1
Minute 6 Rest
Minute 7 Max DU attempt #2
Warm up: 5 Minute Cardio then trainer led warm up.
Strength/ Skill:
12 Minute EMOM
6 Strict Pull ups
6 Strict Dips on a bar
6 Strict Ring Dips
WOD:
20 Minute EMOM (Alternating)
Rx:
10 T2B
20 WB (20/14)
Scaled:
10 V ups
15 Wallballs (14/10)
Warm up: 5 Minutes Cardio/Trainer led warm up
Mobility-shoulders, hips, ankles
Strength:
Snatch Balance 5×3
HSPU Progression work
WOD: 5 Rounds of
20 DU (scaled 20 no jump rope DU work or 50 singles)
4 OHS (95/65) (scaled 45/35)
6 Overhead lunges (95/65; scaled-front rack lunges 45/35)
8 T2B (15 second bar hang and 8 v ups)
Warm up: 5 Minutes cardio/trainer led warm up
Strength:
A: Kip swing-for K2E, T2B, Pull ups, C2B
B: 3 Rounds of
10 Hollow rocks
10 V ups
10 Tuck ups
10 second hollow hold
WOD:
18 Minute Partner AMRAP
A Rows 15 Calorie Row (scaled is 10 calories)
B Completes AMRAP of:
1 Laps KB Farmers Carry (53/35)
1 length Waiter Walk (right arm) (45/30)
1 Length Waiter Walk (left arm) (45/30)
Warm up: 5 minutes of cardio and dynamic mobility
Then:15 Minutes Mobility- foam roll legs, lacrosse ball, hip stretch, ankles.
Strength:
(1 Hang Clean + 2 Jerks) x 8
OHS 6×3
WOD: 7 Minute AMRAP
1-2-3-4…
Body Blasters (burpee + jumping pull up + knee to elbow)
Deadlifts (155/115)
Warm up: 5 minutes cardio/trainer led warm up
Strength: 10 Minutes to complete:
Hang Clean 3×5
Hang Snatch 3×5
WOD:
Complete 1 Round of the following EMOM to establish target reps for each minute.
Then
20 Minute EMOM
1st 10 minutes Alternating
Dumbbell Snatch (50/30)
Slam ball cleans (50/30)
2nd 10 minutes Alternating
Banded Broad jumps (green/blue)
Thruster (45/35)
Score is lowest reps/movement/minute