WOD
WOD: Thruster, Burpees
STRENGTH
1) Thruster: Build to a 1RM in 10 sets from the rack. Rest 2:00
2) Metcon Warm-up:
3 Rounds of:
4 Thrusters
3 Bar Facing Burpees
Rest 60s
*progress to Thruster weight over the 3 rounds
CONDITIONING
“Jim Beam”
For time:
9-15-21
Thrusters (95, 65)
Bar Facing Burpees
9:00 Time Cap
EXTRA CREDIT
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Foam Roll Lateral Hip x 60s each side.
Partner WOD: Sumo Deadlift High Pull, Wall Balls, Sit ups, Power Snatch, Double Unders
METCON with a Partner:
AMRAP 24:00:
20 Sumo Deadlift High Pull (75,55)
20 Wall balls (20,14) (10′,9′)
20 Abmat Sit ups
20 Power Snatches (95,65)
100 Double Unders
*Oner person works at a time; split as needed.
Strength Day: Heavy Snatch, Back Squats, Weighted Lunges
STRENGTH
1) Snatch: Heavy 1 in 10 sets. Rest 90s.
– any style
2) 1 1/4 Back Squat: Heavy 3 in 5 sets. Rest 2:00
3) DB Walking Lunges: 3 x 20. Rest 90s.
Happy Thanksgiving WOD: Filthy Fifty
CONDITIONING
“Filthy Fifty”
For time:
50 Box jump (24, 20)
50 Jumping pull-ups
50 KBS (35, 25)
50 BW Walking Lunges
50 T2B or Knee Lifts
50 Push Press (45, 35)
50 Back Extensions (or supermans)
50 Wall balls (20, 14)
50 Burpees
50 Double unders
*35:00 Cap
WOD: Gymnastics Skill, Rowing, Running
STRENGTH
Gymnastics Skill – Week #3
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 30s Hard Effort Rowing or Bike
CONDITIONING
EMOM 20:
ODD Minutes: 10 Calorie Row
EVEN Minutes: 100 Meter Run
WOD: Landmine Press, Pull Ups, Hang Power Cleans, Front squats, Push Press
STRENGTH
1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.
1b) Shoulder Width Grip Pull-ups: 4 x 6. Rest 60s.
2) Warm-up for Metcon x 3 rounds of:
– 5 Hang Power Cleans
– 5 Front Squat
– 5 Push Press
CONDITIONING
Every 4:00 x 4 sets:
20 Hang Power Cleans (95, 65)
20 Front Squats (95, 65)
20 Push Presses (95, 65)
WOD: Glute Hip Thrust, Bike, Deadlifts, Burpees
STRENGTH
1) Glute Hip Thrust or Glute Bridge: 5 x 5. Rest 90s.
2) Metcon Warm-up:
2-3 rounds of:
3 Deadlifts
3 Lateral Burpees over the bar – done parallel to the bar
10s Bike
CONDITIONING
“Batwings”
For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees
*Alternate Scaling
Bike = 45 Calorie Row or 400m Run
9:00 Cap
WOD: Sumo Deadlift High Pull, Wallballs, Sit Ups, Power Snatch, Double Unders
CONDITIONING
4 Rounds with a partner:
60s Max SDHP (75, 55)
60s Max Wall balls (20, 14)
60s Max Abmat Sit-ups
60s Max Power Snatch (75, 55)
60s Max Double Unders
60s Rest
WOD: Push Press, KB Complex
STRENGTH
1) Push Press: 1RM in 10 sets. Rest 2:00
CONDITIONING
AMRAP 15 of KB Complex:
20 KBS (53, 35)
20 1-Arm KB Push Press – 10 each arm
20 Split Stance KB Rows – 10 each arm
2 Turkish Get-ups – each side
Rest as needed between rounds
WOD: Strength Day!
STRENGTH
1) Seated Dynamic Box Jumps: 5 x 3, every 60s.
2) Sumo Deadlift against a band: 6 x 3 @60% of 1RM from 10/21 + band resistance, every 60s.
3) Forward + Reverse Lunges: 3 x 16 each (forward + backward = 2 reps). Rest 45s.
4) Weighted Plank: Max Load x 30s. Build over the course of 6 sets.
WOD: Gymnastics Skill Work, Running, Pull Ups, Push Ups, Squats
STRENGTH
Gymnastics Skill – Week #2
Choose 1 Movement to work on 5 minutes – same movement as last week or different – client choice.
Then,
EMOM 10:
ODD Minutes: 30s of Skill Work
EVEN Minutes: 10 Hollow Rocks + 30 Single Unders
CONDITIONING
For time:
1 Mile Run
Then,
5 Rounds of:
5 Pull-ups
10 Push-ups
15 Air Squats
20:00 Time Cap
WOD: Landmine Press, Pull Ups, Row, Box Jumps, Toes To Bar, Overhead Squats
STRENGTH
1a) Half-Kneeling Landmine Press: 4 x 8 ea. No rest.
1b) Strict Pull-ups: 4 x 6. Rest 60s.
– Rx+ – Band Resisted Pull-ups
2) Warm-up for Metcon x 3 rounds of:
– 5 Box Jumps
– 5 OHS (ascending weight)
– 5 T2B
CONDITIONING
AMRAP 18:
21 Calorie Row
15 Box Jumps w. step down (24, 20)
9 T2B
21 Overhead Squats (95, 65)
Rest 60s after each completed round.