Week of May 13, 2019

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Monday

Warm Up / Mobility:  2 Rounds

10 cal bike, 10 barbell strict press, 10 push ups 

Strength:  Push Press (20mins)

            5X2, work up to a heavy double

             * record your best set

          Then,

           Drop to 85% and complete 2 sets of 5 reps

WOD

 Use remaining class time to complete.

 3 Rounds: Not for Time


Max Rep. Bench Press (Bodyweight)
Max rep.  Pull-Ups

 *Transition from the bench to the pull-ups immediately

 * Record total number of BP and PU's

Rest 3:00 between rounds

Rest 5:00 after the third round Then,

3 Rounds: Not for Time
Max Rep.  Ring Dips
Max Rep,  Barbell Rows(115/75)

*Rest 3:00 between.

*Transition from the ring dips to the ring rows immediately.
* Record total number of dips and rows

*Partner up to spot for bench and count reps 

Extra Credit

Off

 

 


Tuesday

Warm Up / Mobility:  3 Rounds

Even- Row 10/7 cal

Odd- 8 Wall Balls + 5 Burpee

Strength:  Front Squat

     2 Front Squats every 90 sec's for 10 rounds

        * Increase weight for the first 7 rounds, then back the weight down the last 3.

        * Record best double

WOD

In 4:30 complete

400m Run

With remaining time AMRAP

4 Squat Cleans(155/105)

8 HSPU's

12 Jumping Lunges

3 Rounds

 * Rest 90 seconds between rounds

*Start where you left off each round

*Record total rounds and reps

  • Sub hand release push ups, if you are not proficient with HSPU's

Extra Credit

 3x15 Partner med ball Sit Ups 


HIITuesday (6:30pm)

Teams of 3, Row Max Cal in 18 Min

  • Alt every 15 Cal

WOD

 3 RFT

20 Box Jumps

20 Sit-ups

20 Goblet Squats

20 Plate Pushups

-20 min cap

 


Wednesday

Warm Up / Mobility:  3 Rounds

200m row, 10 PVC dislocates, 10 PVC OHS

Strength:  Snatch (25mins)

   * Work up to a heavy single for today

        * Then drop to 85% of best single and complete 3 reps focusing on perfect form 

WOD

For Time

 Buy-in

50/40 cals on the Airdyne

Then immediately into,

21 – 15 – 12 – 9 – 6 – 3:

KB Swings (53/35)

Wall Balls(20/14)

  • Record time

  • Rx+ KB swings (70/53)  

*15 min cap

Extra Credit

  2 min wall sit


HIIThursday (6:30pm)

 400m Sprints - teams of 3

WOD

Ring Rows

Mason Twists

Wall Balls

Burpee

-Begin with 2 Reps, add 2 additional reps to each movement each round

25 Jump ropes after each round, remains at 25 for the workout 


Friday

Warm Up / Mobility:  3 Rounds

Even- 7 KBS + 7 KBHP

Odd- 10 Air Squats + 10 walking Lunges

Strength:  Squat Clean(20 mins)

       * Work up to a heavy single for the day

       * The drop to 85% and do 3 reps, focusing on perfect form

       * Record weight

WOD

For Time:

1,000m row

30 Lateral Barbell Burpees
15 Power Cleans (135/95)
30 Lateral Barbell Burpees

15 Power Cleans (135/95) 

 *16   min. time Cap

* Record time, or where you ended

*Rx+ 185/135

 

Extra Credit

 Hammer Curls 3x20 


Saturday

Warm Up / Mobility: Group Warm Up

Strength:  Off

WOD

Partner Up

A. Dead Lifts(185/115)

        21-15-9

    Strict HSPU's

        15-11-7

    Each person will complete this wod, partner A will do 21 Deadlifts and rest while partner B does their 21 DL.  Then partner A can begin the 15 HSPU's, and will rest while B does their 15 HSPU's.  They will continue this until the wod is complete.

Rest 3 Minutes

Then,

As a team complete AMRAP of Thrusters(95/65) in 5 minutes

 *One person works at a time accumulate as many reps as possible.

Rest 3 minutes

Then,

As a team run 1 mile for time

 *Record total time and number of thrusters completed and mike time

*There will be a 35min cap to this wod, if you are not finished in 35mins record where you finished.