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
Warm up: 5 Minutes cardio/mobility/trainer led warm up
Strength:
8 Minute EMOM
5 Pull ups and 5 T2B
30 Seconds DU
WOD:
Filthy 50
50 box jumps (24/20)50 jumping pull-ups
50 kettlebell swings (53/35)
50 walking-lunge steps
50 knees-to-elbows
50 push presses (45/35)
50 back extensions
50 wall-ball shots (20/14)
50 burpees
50 double-unders
Warm up: 5 minutes cardio/trainer led warm up
WOD:
50-40-30-20-10 (KBS)
10-20-30-40-50 (Calories)
10-8-6-4-2 (Burpees over rower)
Partner A completes 50 KBS while B completes 10 calorie row and 10 burpees over the rower then switch
Warm up: 5 minutes cardio/trainer led warm up
Strength: Bench Press 5×5
WOD: 30 Minute As many meters as possible
100m
1 minute rest
200m
1 minute rest
300m
1 minute rest
*continue to increase by 100m and rest 1 minute for 15 minutes, then decrease and try to complete the same distance in the remaining 15 minutes
Warm up 5 minutes cardio/trainer led warm up
Strength:
Jerks 4×6 (from the rack)
OHS 4×6
WOD
12 Minute AMRAP
2 Muscle Ups (Sub 2 pull ups/2 dips)
8 Deadlifts (185/115)
8 Abmat Sit ups
8 KBS (53/35)
Warm up: 5 Minutes Cardio/Trainer led warm up
Skill:
5 Rounds-NOT for time
5 T2B
30 double unders
WOD
5 Rounds
9 Power Cleans 135/95
9 Box Jumps 30/24″
9 HSPU
Warm up: 5 minute cardio/trainer led warm up and mobility
Strength:
Back Squat 3×10 @ 60% 1RM
Dumbbell Strict Press 4×5
WOD:
10 min AMRAP:
8 DB/KB Clean/press (4 each sides) 53/35
6 Cal bike
4 strict pull ups
Skill Work:
Double Under Work: Focus on jump speed and wrist speed
Warm up: 5 Minute Cardio
Trainer led warm up
Strength:
Superman/Hollow Hold tabata
8×4 Single Leg KB Deadlift
Mobility for snatch
WOD: “13.1”
17 min AMRAP:
40 Burpees to 6 in target
Snatch, 30 reps 75/45lb (45/35-55+/scaled)
30 Burpees
Snatch, 30 reps 135/75 (75/55)
20 Burpees
Snatch, 30 reps 165/100 )100/75)
10 burpees
Snatch, AMRAP 210/120 )120/90)
Rx: male/female up to age 54 listed above
Masters Weight 55+ /Scaled Weights
*If unable to complete the weights suggested please use a weight that is safe for you while still being able to increase with each set
Warm up: 5 Minute moderate paced swim (alternating strokes every 25)
Strength/Skill: Alternating 8 round Tabata of:
Kicking on the side of the pool
Treading water (hands out of water if possible)
WOD: 24 Minute EMOM
Minute 1: 25m Sprint
Minute 2: 10 pool MU
Minute 3: 50 Meter Kick
Cool Down: 5 Minute moderate paced swim (alternating strokes every 25)
Warm up: 5 Minutes Cardio/Dynamic Warm up/Shoulder mobility
Mobility: 10 Minute mobility of Shoulders, hips, ankles
Strength: 15 Min EMOM
1st Min – Calorie Row (rx+20, rx 15, scaled 10)
2nd Min – 1 Hang Snatch into 6 Overhead Squats (95/65)
3rd Min- 8 Banded Jumps
Part B: 15 Minute AMRAP
2-4-6-8-10…
GHD Sit ups
KB Snatches (53/35) Scaled DB or 35/26
Box Jumps (24/20) Scaled step ups
20 DU after each number/round
Warm up: 5 Minutes of cardio then trainer led warm up
Strength: 12 Minutes to find your
1RM Power snatch + Hang Snatch (Bar may not go back to the ground between reps)
WOD:
4 rounds; 3 minutes to complete each round-rest for the duration of the 3 minutes, if unable to complete the reps in the 3 minutes scale back for the next round.
Rx +
15 burpees
/20 KB Swings 70/53
25 jumping air squats
Rx:
11 burpees
18 swings 52/35
20 jumping air squats
Scaled
8 burpees
15 swings 53/35
20 air squats
Warm up:
5 Minutes cardio/Trainer led warm up
Strength:
Back Squat 4×3
Bench Press 4×5
WOD:
3 rounds for time of:
15 Hang Power Cleans (135/95)
15 Burpees
Monday 1-9-17
Warm up: 5 Minutes cardio/Trainer led warm up
Strength:50% 1RM
Strict Press 3×10
Front Squat 3×10
WOD: Pick one
“Cindy”
20 Minute AMRAP
5 pull ups
10 push ups
15 Air Squats
“Mary”
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups