WARMUP/MOBILITY (10 Min) A skip B skip Ladder 400 m jog SKILL DEVELOPMENT None WOD (40 min) 6 X 400m run 2:1 Work Rest Record Splits (2O min Cap) Then: Sled Pull 7X50 feet @ 70% 1RM 20 Min Cap COOLDOWN (5 min) Stretch
Alert! CHRISTMAS and NEW YEARS BREAK We will be closed Dec 24, 25, 31 and Jan 1. There will be no classes.
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May 9 – Wednesday – WOD
WARMUP/MOBILITY (10 Min) SKILL DEVELOPMENT (10 Min) Split Jerk WOD Warm Up to: (20 Min) 7X1 Split Jerk @ 95% 1RM Then Interval MetCon (11 min) 2 X 5:1 Work:Rest 5 CTB Pull Ups 10 Ring Push Ups 15 Kettle Bell Swings (55/35) COOLDOWN (5 min) Stretch
Tuesday – May 8 – WOD
WARMUP/MOBILITY: (10 Min) SKILL DEVELOPMENT: (10 Min) Front Squat 3X3 Power Clean 3X3 Hang Clean 3X3 WOD – Regional Individual Event 12.2 (17 Min Cut-Off) Row 2K 50 Alternating Pistols 30 Hang Cleans (225/135) MIDLINE: (10 min) 3X 10 AB mat side crunch 10 Lying Leg Raise 10 Windshield Wiper COOLDOWN: (5 min) Stretch
Monday – May 7 – WOD
WARMUP/MOBILITY (10 min) Burgener Warm Up SKILL DEVELOPMENT/WARMUP (15 min) Hang Power Snatch 3×3 Power Snatch 3×3 Hang Snatch 3×3 Snatch 3×3 WOD (25 Min) Snatch or Power Snatch to OH Squat 5X3 @ 75% 1RM on the 2 min interval (10 min) Then: 10 Min AMRAP 3 Ring Dips 6 Archer Ring Rows 9 [...]
Sunday – May 6 – WOD
WARMUP/MOBILITY (10 min) Burgener Warm Up SKILL DEVELOPMENT/WARMUP (15 min) Hang Power Snatch 3×3 Power Snatch 3×3 Hang Snatch 3×3 Snatch 3×3 WOD Weighted Dips 5X3 @ 70% 1RM “Jackie” 1000 m row 50 Thrusters (45#) 30 Pull Ups Tough Mudder Extra Credit: 3X800 m run w/1:30 rest COOLDOWN (5 min) Stretch
Saturday – May 5 – WOD
WARMUP/MOBILITY (10 min) SKILL DEVELOPMENT (20 min) Power Clean Hang Clean Clean Jerk WOD: (25 min) 15 min to establish a 1RM Clean and Jerk Clean Pulls 3X3 @ 100% 1RM Clean Deadlift 3X3 @ 110% 1RM Then: 1X20 Low Bar Back Squats @ 75% 1RM Go up 5% from last week if you completed [...]
Friday – May 4 – WOD
WARMUP/MOBILITY: (10 min) Burgener Warm Up/Skill Transfer 400m jog SKILL DEVELOPMENT: (15 min) Snatch One arm kettle bell and dumbbell snatch WOD: (30 min) Snatch 1×2 @ 60%, 1X2 @ 65%, 1X2 @ 70% 1RM (2 min rest between each) Snatch Pull 3X3 @ 100% 1RM (1 min rest between each set) Snatch Deadlift 3X3 [...]
Thursday – May 3 – WOD
WARMUP/MOBILITY: (10 min) Burgener Warm Up SKILL DEVELOPMENT (15 min) Light Power Clean Hang Clean Jerk WOD: Row for 14 min record distance MIDLINE: (10 min) 3X 10 GHD SitUps 10 Rev Hip Extensions 10 Med Ball Lunge COOLDOWN: (5 min)
Wednesday – May 2 – WOD
WARMUP/MOBILITY: (10 min) SKILL DEVELOPMENT: (10 min) Hang Muscle Clean Scarecrow Clean Tall Clean WOD: (30 min) Warm Up to: Bench 7X1 @ 90% 1RM on the 2 min interval 2 X (4:1) MetCon Interval AMRAP 6 Ring Dips 9 TTB 12 Burpees COOLDOWN: (5 min) Stretch
Tuesday – May 1 – WOD
WARMUP/MOBILITY: (5 Min) SKILL DEVELOPMENT: (15 min) Hang Muscle Clean Scarecrow Clean Tall Clean WOD: (30 min) In 3 min: 5 Front Squat or Clean (based on skill level and established Clean 1RM) @ 65% 1RM As many Double-Unders as possible up to 50 in the remaining time. Rest 2 min Repeat 5X Score total [...]