Thursday August 9

Thursday August 9

“Babs”

20 min AMRAP

20 Pullups

30 Push ups

40 Ab Mats

50 Air squats

 

Recovery:

3 Rounds not for time

10 Sampson stretch (5 per side)

30second childs pose

1 min easy Assault bike

 

TEEN

“JUMP TOWN”

1 Round:
800 Meter Run
100 SINGLES/50 DOUBLES
21 Hang Power Cleans

Directly into… 

2 Rounds:
400m Run
80 SINGLES/40 DOUBLES
15 Hang Power Cleans

Directly into… 

3 Rounds:
200m Run
40 SINGLES/20 DOUBLES
9 Hang Power Cleans

 

Wednesday August 8

Wednesday August 8

“JUMP TOWN”

1 Round:
800 Meter Run
80 Double-Unders
21 Hang Power Cleans

Directly into… 

2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans

Directly into… 

3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans

 

OPEN/PERFORMANCE – 135/95

FITNESS – 95/65

 

RECOVERY

MASH CALVES with Kettlebell 5-10min

 

TEEN

SKILL: Pull Ups/Push Ups

 SLED DOG#1

2 Rounds:

15 Calorie Assault Bike
100ft Sled Push *Sled weighs 100lbs

Tuesday August 7

Tuesday August 7

Strength #1
BACK SQUAT

Building upon this specific wave scheme one final time,once again increasing our percentages, but this time reducing the volume slightly in Minutes #1 and #2.

On the Minute x 12 (3 Rounds):

Minute #1 – 3 Reps @ 80% of 1RM

Minute #2 – 2 Reps @ 85% of 1RM

Minute #3 – 1 Rep @ 90% of 1RM

Minute #4 – Rest

After all three waves, complete:
1 Set of 7 @ 75% of 1RM

Strength #2
FRONT RACK REVERSE LUNGE

All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of six repetitions.
Building upon last week, increasing percentages one last time.

 

Rest 2:00 between sets.

Set #1 – 12 Reps @ 50% of 1RM Front Squat

Set #2 – 12 Reps @ 55% of 1RM Front Squat

RECOVERY

400m Run

Couch Stretch 2min/Side

 

Monday August 6

Monday August 6

SKILL: POWER SNATCH

  • Heavy Single, every 2 min for 10min

W.O.D

“RANDY”

75 Power Snatches (75/55)

OPEN/PERFORMANCE– as written
FITNESS– 65/45
  • 10min time cap.
  • 1 sec for each rep not completed within cap.
  • In terms of a specific break-up strategy, here are a few:

– 21-18-15-12-9
– 5×15
– 5×10, 8-8-7

Stimulus wise however, we are looking for a light and fast barbell that we are always completing7+ reps on in each set.If we are reduced to sets of slow 5’s, chances are we are a touch too heavy today, and best to modify to a slightly lower weight and go faster!!

 

RECOVERY

5min on the Assault Bike IMMEDIETLY AFTER IF POSSOBLE!

5min Lower Back Stretch on the wall, alternating between legs straight up (soles to the ceiling) and legs perpendicular to the floor.

 

TEEN

“Barbed Wire”

20MIN AMRAP

200 Meter Run
10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats

 

 

 

Saturday August 4

Saturday August 4

“Catch Me If You Can”

Teams of 3

12 min AMRAP

120 KB Swings 53/35

120 Wall Balls 20/14

AMRAP Toes to bar in remaining time

— 3 min rest–

12 min AMRAP

400m run together 

100 Burpees

AMRAP Double unders in remaining time

*one teammate works at a time except 400m run

Open/Performance as written

Fitness  44/26, singles

Scaling 35/18, ab mat situps

*WOD #1 score is total reps Toes to bar

*WOD #2 is total reps double unders

Friday August 3

Friday August 3

“NUT CRACKER”

“Nutcracker” – Part #1
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Open/Performance – 135/95
Fitness  – 115/80

–Rest 3:00–

“Nutcracker” – Part #2
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Open/Performance – 155/105
Fitness – 135/95

–Rest 3:00–

 “Nutcracker” – Part #3
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Open/Performance – 185/135
Fitness – 155/105

 

RECOVERY

3 Rounds not for time: 15/10 Cals on the Bike + 5 Inch Worms

Thursday August 2

Thursday August 2

Skill:

Handstand Push Up Practice/Play

 W.O.D

“JOYRIDE”

1 round for time

20 Assault Bike Calories

1 Rope Climb

50 Push Ups

 

OPEN/PERFORMANCE/FITNESS = Rx TODAY

 

RECOVERY

2 Rounds not for time:

50ft Plate Push (any weight) + 10 Plate Raises

 

TEEN

 

INTO to Barbell – workout may be completed with dumbbells/kb TBD by Coach

 “Nutcracker” – Part #1
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

-Rest 3:00-

 “Nutcracker” – Part #2
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

-Rest 3:00-

 “Nutcracker” – Part #3
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks

Wednesday August 1

Wednesday August 1

“Fire Alarm”

3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”
50/35 Calorie Row
3 Rounds of the “Bergeron Beep Test”

1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees

·     20min time cap.
·     1 sec for every rep not completed.
OPEN/PERFORMANCE 75/55
FITNESS 65/45
**POST CLASS**
RECOVERY/MIDLINE

2 Sets:
Max Effort L-Sit Hold (on parallettes)
Rest 1:00 between

Followed by:
4:30 Plank*
Every 30s, rotate positions.
Position 1 – Elbow plank (belly facing floor)
Position 2 – Side plank (left)
Position 3 – Side plank (right)

All movements are not for score or for tracking.

 

TEEN CLASS

“PUMPED UP GAME CHANGER”

21 – 15 – 9:
Kettlebell Deadlifts (70/53)
Box Jumps (20/20”)

Tuesday July 31

Tuesday July 31

Skill:

Deadlift (10min)

  • Build to a heavy set of 5, unbroken

 W.O.D

“PUMPED UP GAME CHANGER”

21 – 15 – 9:
Deadlifts (275/185)
Box Jumps (30″/24″)

  • 12min time cap.
  • Add 1 sec to final time for every rep not completed.

OPEN – as written

PERFORMANCE – (155/105) Box (24/20”)

FITNESS – (135/95) Box (24/20”)

 

**POST WORKOUT**

RECOVERY/AEROBIC CAPACITY

Not for Time:
150/100 Calorie Assault Bike

Males work through their 150 calories in this flow:
15 Calories Slow, 15 Calories Fast

Females work through their 100 calories in this flow:
10 Calories Slow, 10 Calories Fast

Across the calories, this equates to being (5) full rounds of slow pace, to fast pace. Aim is to gradually increase in intensity during these fast paces, towards a full sprint on the final iteration. Our “slow pace” is intended to be a conversational, recovery pace.

 

 

Monday July 30

Monday July 30

Strength #1

BACK SQUAT

Building upon last week, adding 2% to each lift.
Next week, we will be doing the same, adding an additional 2%.

On the Minute x 12 (3 Rounds):

Minute #1 – 5 Reps @ 77% of 1RM

Minute #2 – 3 Reps @ 82% of 1RM

Minute #3 – 1 Rep @ 87% of 1RM

Minute #4 – Rest

 Strength #2

FRONT RACK REVERSE LUNGE

All repetitions taken from the rack. Each step counts as a repetitions, resulting in each leg lunging for a total of six repetitions.
Building upon last week, reducing from 3 sets to 2, but increasing percentages.


Set #1 – 12 Reps @ 48% of 1RM Front Squat

Rest 2:00

Set #2 – 12 Reps @ 53% of 1RM Front Squat

 

**POST CLASS**

RECOVERY/BODY ARMOR

2 Rounds, Not for Time:
100 Meter Kettlebell Walk*
100 Meter Sled Drag
20 Weighted AbMat Sit-Ups

 

TEEN CLASS

“Foul Ball”
3 Rounds:
500/400m Row or 22/15 Cal Bike
30 Wallballs (14/10)