Friday, Aug 28

Warm-up

Tabata row

Hang out at the bottom of the squat for 1 minute

10 air squats

10 Wall ball

5 Dumbbell thrusters with light DBs

5 Dumbbell thrusters with medium DBs

5 Dumbbell Thrusters with very heavy DBs

10 Wall Ball

10 kipping pull-ups

10 chest to bar pull-ups

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

 

Lift:

Thruster 5×65%, 5×75%, 5×85% + reps

 

WOD

Three rounds for time of:

Row 500m

5 muscle-ups

10 Overhead Squats

 

L1- choose weight/muscle-up mod

L2- 95/65 Bar muscle-ups

L3- 135/95 Strict Ring muscle-ups

 

Thursday, Aug 27

Warm-up

Run 400 meters (Do 3 burpees every 100 meters)

Accumulate 1 minute in a handstand hold

Practice hand walking for 3 minutes

4 Burpee wall overs

10 Push jerks with dumbbells

10 Split jerks with PVC

 

Lift:

Jerk (split or push)- 5×65%, 5×75%, 5×85%+ reps.

 

WOD

Three rounds for time:

Run 400 meters

5 Burpee wall overs

10 Meter Hand walk

 

L1- bear crawl or cartwheel/choose mods

L2 and L3- Rx’d

 

Wednesday, Aug 26

Warm-up

Row 400m

10 inch worms

10 toy soldiers

10 boot strappers

1 tire flip plus jump in and out – 10 reps

Hold bottom of narrow squat for 1 minute

Hold L-sit for accumulative time of 1 minute (parallettes or rings)

Pistol practice

 

Lift

Clean Grip Deadlift- 5×65%, 5×75%, 5×85% + reps (wider grip than reg deadlift, hook grip and sink you butt lower, chest up, eyes forward)

 

WOD

5 rounds for time:

7 Deadlifts

14 Pistols

21 Double unders

 

L1- choose weight and/or single unders/pistol modifications

L2- 225/155lbs

L3- 315/205lbs

Tuesday, Aug 25

Warm-up

10 burpees

10 wide grip push-ups

10 burpees

10 narrow grip push-ups

5 low box jumps

5 medium box jumps

5 high box jumps

10 toes to rings

10 toes to bar

10 ring dips – try to do at least 5 strict

 

Lift:

 

Bench Press: 5×65%, 5×75%, 5×85%+ reps

 

WOD

AMRAP 12 mins:

18 Box jumps

15 Toes to Bar

12 Push-ups

 

L1- choose mods

L2- 24”/20” box

L3- 30”/24” box

Monday, Aug 24

Warm-up

Run 400 m

10 PVC pipe pass throughs

15 wall ball

5 Dumbbell clusters with light DBs

5 Dumbbell clusters with medium DBs

5 Dumbbell clusters with very heavy DBs

10 hip/back extensions

10 hip extensions

 

Lift:

Front Squat 5×65%, 5×75%, 5×85% + reps

 

WOD

21-15-9 for time:

Clusters

Hip Extensions

 

L1-choose weight

L2-95/65

L3-135/95lbs

Friday, Aug 21

Warm-up

Row 400

Hang out at the bottom of the squat for 1 minute wide stance

Hang out at the bottom of the squat for 1 minute narrow stance

10 air squats

5 HSPU to 3 abmats

5 HSPU to 2 abmats

5 HSPU to 1 abmat

5 HSPU (scale if needed)

10 jumping pull-ups

10 kipping pull-ups

10 chest to bar pull-ups

Pistol progression practice

Lift:

No lift today- work on your goats for Mary or practice hand walking across the gym floor.

Spend any last few minutes of class doing mobility work with the class. Happy Friday!

WOD

“Mary”

AMRAP 20 mins

5 HSPU

10 Pistols

15 Pull-ups

 

L1- Elevated HSPU, Pistol progressions or modifications, jumping pull-ups/no bands

L2&L3 Rx’d

Thursday, Aug 20

Warm-up

20 Burpees

10-15 GHD back extensions

10-15 GHD hip extensions

10-15 GHD sit-ups

10 narrow grip push-ups

10 wide grip push-ups

Burgener warm-up (Snatch Grip)

 

Lift:

Snatch Balance

3 x empty bar

3 x 50% of 1RM

3 x 65% of 1RM

 

WOD

7 rounds for time:

7 Hang power snatch

7 push-ups

 

L1- Choose weight

L2- 95/65lbs

L3- 135/95lbs

Wednesday, Aug 19

Warm-up

Run 400 meters

10 jumps from knees to feet

15-20 GHD sit-ups or abmat sit-ups

10 hip extensions

10 dumbbell deadlifts with medium weight

10 squat cleans with medium weight dumbbells

Practice muscle up transition (jumping muscle ups, bar muscle ups, etc)

Lift

Power Clean

3 x 40% of 1RM

3 x 50% of 1 RM

3 x 65 % of 1RM

 

WOD

Three rounds for time:

15 Dumbbell Power Cleans

5 Muscle-ups (bar or ring)

 

L1- choose weight/mods

L2- 35/25lbs

L3- 50/35lbs

Tuesday, Aug 18

Warm-up

Practice double or triple unders for 3 minutes

5 low weight dumbbell press

5 medium weight dumbbell push press

5 heavy weight dumbbell push jerks

10 toes to rings

10 toes to bar

Lift:

Push jerk

3 x empty bar

3x 50% of 1 RM

3 x 65% of 1 RM

 

WOD

For Time:

100 Double unders

50 Shoulders to overhead

25 Toes to bar

 

L1- choose weight

L2-65/45lbs

L3-95/65lbs

 

Monday, Aug 17

Warm-up

Row 400

Hold bottom of squat for 1 minute

5 low box jumps

5 medium box jumps

5 high box jumps

10 push-ups

10 PVC pipe good mornings

10 PVC shoulder pass throughs

10 PVC pipe front squats

Burgener warm-up with clean grip

 

Lift:

Hang Squat Clean

3 x empty bar

3 x 50%,

3 x 65%

 

WOD

For time:

20 Front Squats

30 Box Jumps 24/20”

40 Burpess

50 Cal Row

 

L1- Choose mods/weight

L2-135/95

L3-185/135