Friday+Saturday

A.
500M Row
2X10 American swings
2X10 Leg pumps (no band)

B.
Deadlift
6 min EMOM
6 Deadlifts
@moderate weight (small build)

C.
27-21-15-9
Cal rowed
Thrusters 95/65

D.
50′ Inchworm push up
2X1:00 Elbow to wall tricep/lat stretch
2X1:00 Elevated hamstring stretch

Saturday
A.
Team Stretch

B.
400M Run w 20/14lb ball
21 pull ups
(Switch partners)
400M Run w 20/14lb ball
21 pull ups
(Switch partners)
200M Run w/ball
15 pull ups
(Switch partners)
200M Run w/ball
15 pull ups
60M Run
9 Pull ups
(Switch partners)
60M Run
9 Pull ups

Once both partners are finished they will perform 45 wall balls each (must finish set before switching to the other partner).

C.
10 min cool down

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Monday-Wed

Monday
A.
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch

B.
Dumbell/Kettlebell split squat
5X5 KB Split squats + 10 Russian swings
10 min time cap
Go up in weight from last week or back leg height

C.
Every 3 min for 9 min
8 clean and jerk 205/145
10 TTB

D.
2 sets of
10 lat pull up
10 Glute bridge
10 Inch worm-No push up

 

Tuesday
A.
3 min jog
2X50′
High knees
Butt kickers
Walking high kicks
Bounding
Carioca

B.
22 min AMRAP
400M Run
20 Double unders
5 wall walks or 1:00 Plank

C.
2:00 calf stretch each side
2X10 leg pumps (no band)

Wednesday
A.
500M Row
2X:30 Each
Banded pec stretch
Banded lat stretch
2X10 heavy wall ball shots

B.
Build up to a challenging 6 rep max on push jerk
15 min cap

C.
5 DL
5 Hang power clean
5 Front squat
5 Push jerk
EMOM till failure or 10 min
All at 155/115

D.
5-10 min cool down bike/row/jog

Friday+Saturday

Team wod from team series
A.
500M Row
2X5 Stationary inchworm push up
2X50′ Burpee Broad jump
*Warm up movements from workout

B.
Complete as many reps as possible in 10 minutes of:
3 synchronized burpee box jump-overs
3 synchronized deadlifts
6 synchronized burpee box jump-overs
6 synchronized deadlifts
9 synchronized burpee box jump-overs
9 synchronized deadlifts
Etc., adding 3 reps to each exercise every round.

225/155 24″/20″
If you are not participating in the Team series event perform this event as an individual

C.
OPTIONAL-If class time permits
On a 20-minute clock, for max reps/pounds:
Partner 1:
0:00-2:00 Handstand push-ups
2:00-4:00 Rest
4:00-6:00 Double-unders
6:00-8:00 Rest
8:00-10:00 1-rep-max back squat
Then, Partner 2:
10:00-12:00 1-rep-max back squat
12:00-14:00 Rest
14:00-16:00 Double-unders
16:00-18:00 Rest
18:00-20:00 Handstand push-ups

Tiebreak: None

D.
5-10 min cool down on bike/jog/row

Saturday
Team stretch

A.
For time:
Partner 1 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups
Then, Partner 2 completes:
1,000-m row
50 thrusters
30 chest-to-bar pull-ups

Men use 45-lb. barbell
Women use 35-lb. barbell

Time cap: None
Tiebreak: None

B.
3X6 lateral hip lifts w/:01 pause at the top
3X6 Reverse snow angels (3 up 3 down)

 

Monday

Monday
A.
2 min Jump rope
2X:30 Table top stretch
2X:30 Couch stretch
2X:30 Soleus stretch

B.
Dumbell/Kettlebell split squat
5X5 Each Leg +5 DB kb swings
10 min time cap
Go up in weight from last week or back leg height

C.
every 4 min for 16 min

10 burpees
10 box jumps/step ups 24/20″
10 Knees to elbow
10 American swings 70/53

D.
2 Sets of
1:00 Banded couch stretch
20 Reverse toe touches

 

Tuesday
A.
3 min jog
2X50′
High knees
Butt kickers
Walking high kicks
Bounding
Carioca

B.
5 rounds for time
800M run
7 Deadlifts 315/225
25 min time cap

C.
2:00 calf stretch each side
2X10 leg pumps (no band)

Wednesday
A.
500M Row
2X:30 Each
Banded pec stretch
Banded lat stretch
2X10 heavy wall ball shots

B.
Establish 1 rep on split jerk
12 min

C.
3 rounds as fast as possible
Option A
10 Jumping pull ups/kipping pull ups
10 Burpees

Option B
10 Bar muscle ups
6 Burpee box jump overs

D.
5-10 min cool down bike/row/jog

Saturday 

A.
team stretch

B.
9-15-21 reps for time of:
Synchronized thrusters
Synchronized bar-facing burpees

then

B.
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay

Men use 95-lb. barbell

Cap: 15 minutes

C.
mobility flow your choice 5-10 min

Tiebreak: None