Saturday's WOD

Warm-up

50 Jumping jacks

40 Sit-ups

30 Lunges

20 Push-ups

10 Barbell Sumo deadlift high-pulls

Warm-up for deadlifts…

Stretching and discussing class for the day

Strength/Skill

Deadlift 3-3-3-3-3 reps

WOD

As many rounds as possible in 7 minutes of:

7 Push-ups

7 Sumo deadlift highpulls

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Run 400m

20 Squats

10 Barbell Sumo deadlift high-pulls

10 DB Strait-leg deadlifts

Row 400m

Stretching and discussing class for the day

Strength/Skill (After WOD)

High pulls from hang 5-5-5

WOD

Run/Row 5K

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

3 rounds of

10 Medball squat cleans

10 Push-ups

5 Pull-ups

Stretching and discussing class for the day

Strength/Skill

"Lynne"

Five rounds for max reps of:

Body weight bench press


Pull-ups

WOD (extra credit)

For time, 21-15-9 rep rounds of:

KBS (1.5/1 pd)

Box Jumps (24/20”)

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

400m Run

10 Pull-ups

10 Ring dips

10 Light DB Strait-leg deadlifts

10 GHD Sit-ups

10 Barbell Split jerks

Stretching and discussing class for the day

Strength/Skill

Split Jerk 1-1-1-1-1-1-1 reps

WOD

Buy In: 200m Run

Then…

Four rounds for time of:

5 Muscle ups


10 Deadlifts (245/165)

15 GHD Sit-ups


Then…

Cash out: 200m Run


Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Row 400m

20 OHS w/PVC

10 Pull-ups

10 Handstand push-ups

10 DB Squat cleans

Row 200m

Stretching and discussing class for the day

Strength/Skill

Skill: Learning the KB hang squat clean

WOD

Five rounds for time of

10 KB hang squat clean, left arm (1 pd/ 25#)

10 KB hang squat clean, right arm

20 Pull-ups


135 pound Power clean,10 reps


10 Handstand push-ups

Recovery

Short Stretching and Mobility Sequence

Saturday's WOD

Warm-up

50 Double unders

Run 200m

20 OHS w/PVC

20 Box jumps (short)

10 DB Push press

Stretching and discussing class for the day

Strength/Skill

Shoulder press 3x5

WOD

Five rounds for time of:

35 Double-unders


Run 200 meters

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Run 400m

20 Squats

10 KBS

10 C2B Pull-ups

15 Barbell Clean and jerks

Add weight and reps of clean and jerk to warm-ups opening weight

Stretching and discussing class for the day

Strength/Skill (After WOD)

Bench press 3-3-3-3-3

WOD

For time:

25 Chest to bar pull-ups

5 Clean and jerks

20 Chest to bar pull-ups

4 Clean and jerks

15 Chest to bar pull-ups

3 Clean and jerks

10 Chest to bar pull-ups

2 Clean and jerks

5 Chest to bar pull-ups

1 Clean and Jerk

Increase load of clean and jerks each round.

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Run 200m

10 Ring dips

10 Barbell thrusters

10 Pull-ups

10 Sit-ups

10 Back ext.

Run 200m

Stretching and discussing class for the day

Strength/Skill

Ring dips 3-3-3-3-3

WOD

Four rounds for time of:

Run 400 meters

15 Thrusters (95/65)

15 Pull-ups

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Row 20 Calories

10 DB Push press (medium weights)

10 Wallball shots

10 SDLHP’s w/KB

10 Box jumps

Row 20 Calories

Stretching and discussing class for the day

Strength/Skill

No strength…. Prep for FGB! (Select weights, modifications, etc.)

WOD

"Fight Gone Bad!"

Three rounds of:

Wall-ball, 20 pound ball, 10 ft target (Reps)


Sumo deadlift high-pull, 75 pounds (Reps)


Box Jump, 20" box (Reps)


Push-press, 75 pounds (Reps)


Row (Calories)

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each

rep, except on the rower where each calorie is one point.

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Row 400m

20 OHS w/PVC

5 Pull-ups

10 Push-ups

15 Sit-ups

15 Supermen

5 Barbell OHS

5 Barbell Front squats

5 Barbell Back squats

Stretching and discussing class for the day

Strength/Skill

Overhead squat 1-1-1-1-1 reps


Front squat 1-1-1-1-1 reps


Back squat 1-1-1-1-1 reps

Try to increase the load on each of the fifteen sets.

WOD

No WOD

Recovery

Short Stretching and Mobility Sequence

Saturday's WOD

Warm-up

Run 200m

20 Barbell Thrusters

Run 400m (Run straits hard, jog curves)

10 Barbell Squat snatch

Stretching and discussing class for the day

Strength/Skill

Thruster 3-3-3-3-3-3-3

WOD

For time:

21-15-9 rep. rounds of

10m Shuttle Run

Barbell Squat snatch

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Run 400m

20 Squats

15 DB Push Press

10 Bottom to bottom squats

5 Barbell Push jerks

Stretching and discussing class for the day

Strength/Skill (After WOD)

Push Jerk 3-3-3-3-3

WOD

For time:

Tabata "Bottom to Bottom" Squat


Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Run 400m

20 OHS w/PVC

10 Broad jumps

20 Back ext.

20 Sit-ups

10 Pull-ups

10 DB Front Squats

Stretching and discussing class for the day

Strength/Skill

Pick loads and modify movements for WOD

WOD

For time:


25 Walking lunge steps


20 Pull-ups


50 Box jumps, 20 inch box


20 Double-unders


25 Ring dips


20 Knees to elbows


30 Kettlebell swings, (2/1.5 pood)


30 Sit-ups


20 Hang squat cleans, (35/25) pound dumbbells


25 Back extensions


30 Wall ball shots, (20/14) pound ball


9 Rope climbs to standing

Recovery

Short Stretching and Mobility Sequence