Week of May 21

MONDAY

Skill: 5x10 Floor Wipers

METCON: 9M AMRAP

8 Squat Cleans (135/95)

10M HSWalk or 10 HSPU

COACHES:

AM-JAY

NOON-THE JON

PM-FRANCIE

 

 

 

Monday

WOD #1

50 Dumbbell snatch alternating (50#/35#/35#/20#)
40 Plate-hop Burpees
30 Air squats
20 No-rock Hand-release Push-ups
10 Pull-ups

*15 min time cap - on the top of each minute perform 8 russian twists (25/15)

WOD #2

Part 1 – Max meters rowed in 1 minute
Part 2 - Max double unders

Tuesday

Squat Snatch

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish

Wednesday

“Full Circle”

For Time:
1500 Meter Row
100 Double Unders
50 Calorie Schwinn Bike
100 Double Unders
1500 Meter Row

Thursday

“Rack City”

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Friday

“Surfer on Acid”

3 Rounds:
400 Meter Run
21 Burpees

Week of April 16, 2018

Monday

Power Clean and Jerk

Build to Heavy Single

“Grace”

For Time:
30 Clean and Jerks (135/95)

Tuesday

“Helen”

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Accessory, not for time

3 Giant Sets:
10 Dumbbell Bench Press
15 Romanian Deadlifts
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00

Wednesday

Back Squat

Heavy Set of 5

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 20/14 Calorie Schwinn Bike or 14/10 Cal Row or 200m Run
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)

Thursday

“Strongman Style”

Teams of 4-5:
AMRAP 25 (5 Minutes at Each Station):
Farmer Carry, heavy (10m = 1 rep)
Hand over Hand Sled Pull
Calorie Ski Erg
D-Ball Atlas Cleans
Yoke Carry (10m = 1 rep)

Midline Conditioning


Alternating EMOM x 10:
Odd Minutes – 6 Burpee Box Jump Overs (24/20)
Even Minutes – :30 Seconds Max Toes to Bar

Friday

"Belt Buckle”

For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

 

 

Week of April 9, 2018

Monday

Power Snatch

Build to Heavy Single

“Isabel”

For Time:
30 Snatches (135/95)

Tuesday

“Life Alert”

AMRAP 4:
27/21 Calorie Schwinn Bike
21 Toes to Bar
15 Front Squats (115/80)

rest 4 minutes

AMRAP 4:
24/18 Calorie Schwinn Bike
18 Toes to Bar
12 Front Squats (135/95)

rest 4 minutes

AMRAP 4:
21/15 Calorie Schwinn Bike
15 Toes to Bar
9 Front Squats (155/105)

Wednesday

Deadlift

Build to a Heavy Set of 5

“Detention”

AMRAP 12:
6 Strict Handstand Push-ups
9 Deadlifts (225/155)
30 Double Unders

Thursday

“Meter Maid”

For Time:
200 Meter Run
27 Wallballs (20/14)
27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14)
21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14)
15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14)
9 Box Jumps (24/20)
200 Meter Run

Friday

“Freaky Friday”

Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Schwinn Bike
50 Kettlebell Swings (53/35)

 

 

 

 

 

Week of April 2, 2018

Monday

Strength: 

Pause Front Squat: Build to Moderate Set of 2 

Two Second Pause in Bottom 

Metcon: 

“The Other One”

AMRAP 7:
3 Kettlebell Swings (53/35)
3 Goblet Front Squats (53/35)
3 Burpees

*Add 3 reps to each movement after each round

Tuesday

Strength:

Deadlift: 4 sets of 8 

or

5 Rd not for time : 6 HSPU, 3 Ring MU

Metcon: 

“Christine”

3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20”)

 

Wednesday

Metcon: 

“50-50”

Teams of 3:
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:
50 Hang Power Cleans (135/95)
50 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)

Thursday

 Metcon: 

“Mean Machine”

3 Rounds:
3:00 Calorie Row
2:00 Calorie Bike
1:00 Burpees
Rest 2:00

Strength: 

Make up any missed strength  

or

4 Rounds, Not For Time:

10 Barbell Bent Over Rows
15 Alternating Dumbbell Strict Presses
20 GHD Sit-Ups

Friday

Metcon:

“Power Trip”

AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

Recovery: 

Foam roll and stretch

or

10 min active recovery on bike