WOD
Partner WOD: Squat Cleans, Running, Rowing
METCON
"Barbell Jerry"
For time with a partner:
Buy-in: 50 Squat Cleans (135, 95)
1 Mile Run
2k Row
1 Mile Run
Cash-out: 50 Power Cleans (135, 95)
35:00 Time Cap
EXTRA CREDIT
5 Minutes of Parasympathetic Breathing
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WOD: Floor Press, Push Press, Sumo Deadlift High Pull
STRENGTH
1) Floor Press: 5-4-3-2-1+. Rest 2:00
2) SDHP + Push Press: Warm-up performing sets of 3-4 of each. Rest 60s.
METCON
8AMRAP:
15 Push Press (115, 75)
15 SDHP (115, 75)
EXTRA CREDIT
Double Alternating Tabata: 8 x 20s work/10s rest.
1a) Banded Pull-aparts
1b) Wheels on the Bus
*This is a superset where you'll alternate each movement for each interval of 20s work.
read moreWOD: Back Squat, Sprints, Farmer Carry, Band Work
STRENGTH
Back Squat Submaximal Work: 1 x 5 @50%, 1 x 4 @60%, 1 x 3 @70%, 1 x 3 @80%, 3 x 3 @85%. Rest 90s-2:00.
*Rest 2:00 between sets at 85%.
METCON
4 Rounds of:
5-10-5 yard Shuttle Sprints. Rest :90s
then:
4 Rounds of:
Single Arm Farmer Carry x 30 yards each. Rest 60s.
- heavy
then:
3 Rounds of:
30 Banded Pull-throughs (ultra wide stance). Rest 60s.
EXTRA CREDIT
5 Minutes of Static Stretching - focus on your breathing during this - big breaths in and out.
read moreWOD: Box Jumps, Machine Calories, Snatch, Stone Load, Single Unders
METCON
EMOM 25:
Minute 1: 40s Box Jumps w. step down (24, 20)
Minute 2: 40s Calorie Row, Bike, or Ski Erg
Minute 3: 40s DB Snatch (50, 35)
Minute 4: 40s Stone Load or Heavy Sandbag Carry or Asymmetrical Carry
Minute 5: 40s Single Unders
EXTRA CREDIT
Tabata - 8 x 20s work/10s rest alternating between 1a/1b.
1a) Alternating DB Curls
1b) RKC Plank
read moreWOD: Jerk, Bench Press
STRENGTH
1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s.
- Adv: Build to 75% and then perform 6 x 2 across all sets.
2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s.
- use Bands if possible.
EXTRA CREDIT
Finisher - AFAP:
40-30-20-10
Banded Hammer Curls
Banded Triceps Pushdowns
read moreWOD: Back Squat 1 Rep Max + Devil’s Complex
STRENGTH
1) Jerk (any style): Spend 20 minutes working on technique, adding weight if form permits performing sets of 2-3. Rest 90s.
- Adv: Build to 75% and then perform 6 x 2 across all sets.
2) Close Grip Bench Press: Work up to a heavy set of 5. Rest 90s.
- use Bands if possible.
EXTRA CREDIT
Finisher - AFAP:
40-30-20-10
Banded Hammer Curls
Banded Triceps Pushdowns
read moreWOD: Running, Wallballs, Toes to Bar, Overhead Squats, Box Jumps, Sumo Deadlift High Pulls
STRENGTH
1) Back Squat: 5-4-3-2-1+. Rest 2:00
2) Warm-up "Devils Complex" building in weight
METCON
"Devils Complex"
AMRAP 12 Complex of:
6 Romanian Deadlifts (135, 95)
6 Hang Power Cleans (135, 95)
12 Front Rack Reverse Lunges (135, 95) (total)
12 Barbell Rows (135, 95)
*Rest as needed between rounds
*ALL done without dropping the bar or re-gripping.
read moreWOD: Chin ups, Hang Power Clean, Push Ups, Bench Press
METCON
AMRAP 30 w. a partner:
600 Meter Run
50 Wall Balls (20, 14)
40 T2B
30 SDHP (75, 55)
20 Overhead Squats (75, 55)
10 Box Jump Overs (24, 20)
*One person works at a time. Split as desired
EXTRA CREDIT
10 Minutes of Zone 1 Cyclical Work - run, row, bike, ski erg at an easy pace.
read moreWOD: Box Squat, Dynamic Jumps, Deadlifts, Air Squats, Lunges
STRENGTH
Weighted Close Grip Chin-up: 3RM. Rest 2:00
METCON
AFAP, but not for time:
21-15-9
KB Hang Power Cleans (53, 35)
Push-ups on KBs
Then,
21-15-9
KB Bench Press (53, 35) (Neutral Grip)
*50 Banded Pull-aparts after each set (pronated grip)
22:00 Time Cap on this work
(AFTER CLASS)
World's Greatest Stretch x 30s each pose
read moreWOD: Row, Loaded Carries, Bear Crawls
STRENGTH
1) Wide Stance Box Squat: 5 x 4 @70% of last Monday's 3RM or 60% of 1RM Back Squat, every 90s.
2) Seated Dynamic Vertical Jumps: 8 x 3, every 60s.
3) Warm-up Metcon Movements
METCON
For time:
50 Deadlifts (225, 155)
100 Air Squats
50 Straight Leg Raises
100 Walking Lunges (BW) (Total Reps)
18:00 Time Cap
EXTRA CREDIT
1-Arm KB Rows w. rotation: 4 x 8 ea. Rest 60s.
read moreWOD: Floor Press, KB Snatch, Run, KB Swing, Ring Rows
METCON
30 Minutes on the Clock:
Row 2k
Remaining time Max Rounds:
100 Ft. Front Rack Carry (53, 35)
100 Ft. Single OH Carry (53, 35)
100 Ft. Bear Crawls (or HS Walk)
100 Ft. Goblet Carry (Off Body) (53,35)
Rest as needed.
EXTRA CREDIT
Banded Triceps Pushdowns x 100 reps, AFAP.
read moreProgramming 8/12-8/17
STRENGTH
DB Floor Press - neutral grip: 5 x 6. Rest 60s.
METCON
Every 5:00 x 4 Sets:
20 KB Snatch (53, 35) (10 ea)
100 Meter Run
20 KBS (53, 35)
100 Meter Run
20 Ring Rows
EXTRA CREDIT
KB Curls: 4 x 10. Rest 60s.
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