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
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
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
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
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
– 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
20MIN AMRAP
200 Meter Run
10 Pull-ups
20 Push-ups
30 AbMat Sit-Ups
40 Air Squats
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
“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
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
1 Round of the “Bergeron Beep Test”
7 Thrusters (75/55), 7 Pull-Ups, 7 Burpees
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”)
Deadlift (10min)
W.O.D
“PUMPED UP GAME CHANGER”
21 – 15 – 9:
Deadlifts (275/185)
Box Jumps (30″/24″)
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.
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
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
“Foul Ball”
3 Rounds:
500/400m Row or 22/15 Cal Bike
30 Wallballs (14/10)