Flex Friday 11-20
Skill
8 x 50m sprints
Partner WOD
70 WB/ Planks
60 KBS/ rig active hang
50 WBSUs/ wall sits
40 Burpee box jumps
300 Singles (or 100 DU’s)
20 Tire Flips
10 Alternating wall climbs
Cash out- sled push
Archive for year: 2015
Thankful Thursday 11-19
Strength
Back Squats
10-10-10-10
65% of 1RM
WOD 1
5:00min AMRAP
12 Split Jumps
8 S2OH (135/95)
Rest 2 min
WOD 2
5:00min AMRAP
7 Pull ups
10 slam balls (20/10)
Fitness WODS will be posted in the box
Cash out– sled push 100m
Weightlifting Wednesday 11-18
Strength
Cleans
3 @ warmup
3@ 70%
3@ 80%
3+@ 90%
WL
Snatch HP+ Hang Snatch+ OHS
5 sets
WOD
Performance
4RFT
400m run
15 WB (20/14)must be unbroken
10 Hang Cleans (135/95)
Fitness
4RFT
400m Run
15 Air Squats
15 KBS
Tuesday 11-17
Warm up
Group Dynamic team work drills
Strength
Bench Press
3-3-3-3-3
WOD
3 Rounds of…
1 min Row for Cals
1 min HRPU’s
1 min of DL (185/135/95)
1 min of Box Jumps (24/20)
1 min of T2B (scale= ring rows)
Measure= total reps completed
Motivational Monday 11-16
Warm-up
Group Dynamic drills
Strength/ Skill
Performance
Front Squats
2-2-2-2-2
Fitness
Goblet Squats
8-8-8-8-8
WOD
Performance
15 Burpees,
Then, 4 rounds of…
15 Thrusters (95/65)
20 sit-ups
30 DU’s
Then, 15 Burpees
Fitness
4 rounds of…
12 KB Thrusters
12 Sit-ups
50 Singles,
Then 15 Burpees
Functional Friday the 13th
Warm-up
Agility Ladder
Strength
Performance
Split Jerk
3-2-2-1-1-1…
Fitness
Single arm DB push press
10-10-10-10
WOD
Performance
400m row
30 Pull-ups
30 KBS (62/35)
400m run
30 S2OH (135/95)
30 ring rows
400m row
Fitness
400m row
20 Jumping Pull ups
20 KBS
Run 200m
20 plate presses
20 ring rows
Thankful Thursday 11-12
Strength
Performance
Cleans (squat)
5 @ warm up
5@ 65%
5@ 75%
5@ 80%
5+ @ 85%
Fitness
15-15-15-15
KBS (Russian- Heavy)
WOD
Performance
10:00min EMOM style
Complete 7 OHS (95/65) Every minute
Remainder of time complete AMRAP of Slam balls (20/10)
Measure=total slam balls.
Fitness
10 Air Squats/ front squats instead of OHS
Cash out- 10 Dragon Flys + 20 Back Ext.
Veteran’s Day 11-11 “Three Wise Men”
“The Three Wise Men”
Class times
9am and 5:30pm only
THE WORKOUT
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
10 Burpees Over the Barbell
Rest 2 minutes, and then…
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs)
20 Pull-Ups
Rest 2 minutes, and then…
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (Elite & RX = 24”/20”; Scaled – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (Elite & RX = 20/14 lbs; Scaled – 14/8 lbs)
Gymnastic Tuesday 11-10
Strength/ Skill
EMOM 8:00min
3 strict HSPU’s -Performance
2 wall walk- Fitness
Scale movement as needed
WOD
Performance
2RFT
20 T2B
30 Strict Push-ups
50 DU’s (must be done in a minimum of 10)
Rest 1min
Fitness
2RFT
20 Knees to waist
20 HRPU’s
100 single jumps
Rest 1min
Cash out– 3min planks
Motivational Monday 11-9
Strength
Front Squat
3-3-3-3-3
AHAP
Fitness Strength
Goblet Squats
15-15-15-15
Row 300m after each set
WOD
Performance
5RFT
200m Run
20 WB (20/14)
10 DL (225/135)
Fitness
5RFT
200m Run
20 Air Squats
10 KB DL (choose weight)
