Wednesday's WOD

Warm-up

Row 500

Group Warm-up

Stretching and discussing class for the day

Strength/Skill

Resting 60 seconds between sets: 


Press 2-2-2-2-2-2-2-2-2-2

WOD

For time:

50 Back squat (75/50)

5 Rope climbs

40 Back squat (75/50)

4 Rope climbs

30 Back squat (75/50)

3 Rope climbs

20 Back squat (75/50)

2 Rope climbs

10 Back squat (75/50)

1 Rope climbs

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

3x10 of:

Dumbbell straight arm press out

V-ups

WOD

8 rounds of:

Run 400 meters


Rest 90 seconds

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill (after WOD)

Flexability:

20 Back Leg Swings on right and left leg

20 Side Leg Swings on right and left leg

20 Front Leg Swings on right and left leg

WOD

Five rounds for time of:

8 Deadlift (225/150)


8 Pull-ups


8 Clean and jerk (135/95)

8 Knees to elbows

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Row 500m

Group warm-up

Stretching and discussing class for the day

Strength/Skill

10-9-8-7-6-5-4-3-2-1 for quality of:

Standing Dumbbell Inverted Cross

Skin the Cat

Progressions:

Pull-up to Tuck-up (Inverted Hang)

Tuck-up to Inverted Hang

Tuck-up

Hollow body

WOD

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: (1 1/2 body weight)

Handstand push-up

DB Squat clean (1/2 bodyweight)

Recovery

Short Stretching and Mobility Sequence

Friday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Back squat 5-5-5-5-(5-5-5)

Warm-ups sets, then building to 3 sets of 5 at a “work” weight.

WOD

Three rounds for time:

24 Burpees

18 Toes to bar

12 Pull-ups

Recovery

Short Stretching and Mobility Sequence

Learn and practice handstand progressions 

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill (after WOD)

Good Mornings 5-5-5-5-(5-5-5)

Warm-ups sets, then building to 3 sets of 5 at a “work” weight.

WOD

For time:

75 Overhead squats (95/65)

Recovery

Short Stretching and Mobility Sequence 

Wednesday's WOD

Warm-up

Row 500

Group Warm-up

Stretching and discussing class for the day

Strength/Skill

GHD Work 3x 10, 15, or 20 reps

and…

L-sits 3x 30, 45, or 60 sec.

WOD

Row 1000m

50 Thrusters (45/33)


30 Pull-ups

Run 400m

21 Kettlebell swings (1.5/1)

12 Pull-ups

Run 400 meters


30 Box jump, (24/20)

30 Wall ball shots (20/14)

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Split snatch 1-1-1-1-1-1-1 reps

WOD

"Elizabeth"

21-15-9 reps of:

Clean (135/95)


Ring dips

Recovery

Short Stretching and Mobility Sequence

Monday's WOD

Warm-up

40 Squats

30 Ball presses

20 Wallball shots

10 Pull-ups

20 Sit-ups

30 Toe-touches

Stretching and discussing class for the day

Strength/Skill (after WOD)

Split jerk 2-2-2-2-2-2-2-2-2-2

WOD

Five rounds for time of:

12 Wallball shots (20/14)


12 Toes-to-bar

Recovery

Short stretching and mobility sequence

Saturday's WOD

Warm-up

Row 500m

Group warm-up

Stretching and discussing class for the day

Strength/Skill

None… prepare for WOD

WOD

“Filthy Fifty”

For time:

50 Box jumps (24/20)

50 Jumping pull-ups


50 Kettlebell swings (35/24#)

50 Steps, walking lunge

50 Knees to elbows


50 Push press (45/33)

50 Back extensions


50 Wall ball shots (20/14)


50 Burpees


50 Double-unders

Recovery

Short Stretching and Mobility Sequence 

Thursday's WOD

Warm-up

Trainer’s Choice

Stretching and discussing class for the day

Strength/Skill

Front Squat 1-1-1-1-1-1-1

WOD

"Tabata This!"

Tabata Row


Rest 1 minute


Tabata Squat


Rest 1 minute


Tabata Pull-up


Rest 1 minute


Tabata Push-up


Rest 1 minute


Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Recovery

Short Stretching and Mobility Sequence

Wednesday's WOD

Warm-up

Row 500

Group Warm-up

Stretching and discussing class for the day

Strength/Skill (after WOD)

10 Minutes, on the minute:

1 Deadlift,

1 Hang Power Snatch

1 OHS

WOD

Perform rounds of 21-18-15-12-9-6- and then 3 reps of:

Toes through rings


Wallball shots

Reverse hip extension


Double-unders

Recovery

Short Stretching and Mobility Sequence

Tuesday's WOD

Warm-up

30 Medball Clean and toss

10 DB Hang power clean and press

Stretching and discussing class for the day

Strength/Skill

Hang power clean 3-3-3-3-3

WOD

Complete the three couplets without rest.  Each couplet is 5-4-3-2-1 rep rounds of:

Deadlifts (235/155) 


Muscle-ups

Power clean & jerk (145/95)


HSPU’s

Snatch (95/65)

Bar-facing burpees

Recovery

Short Stretching and Mobility Sequence