May 15-20 WODs

Monday

Warm Up
40 Slam Balls

Joint Prep
2 Rounds
10 Instep Squats
10 Standing Arc-paus-Stretch with band
10 Single Leg Box Step Ups

S/T – BACK SQUAT
5 x 8 @ 40%
4 x 6 @ 50%
3 x 4 @ 60%

 

WOD – 4 ROUNDS
MAX EFFORT EMOM

  • BURPEE BOX JUMP OVERS (24/20)
  • PULLUPS
  • PISTOLS
  • HAND RELEASE PUSH UPS
  • REST

 

CORE FINISHER:
30 x TOES TO RIG/WALL

 

L1 – (PLATES / 16), RING ROWS, BOX PISTOLS
L2 – (20/16), BANDED PULLUPS, SUPPORTED PISTOLS
Rx – Above
Comp – (30/20), CHEST TO BAR, (35/26) KB FRONT RACK WEIGHTED

 

Tuesday

Warm Up
Scotty Doesn’t Know

Joint Prep
2 Rounds
10 Iron Crosses
10 KB Windmills
15 Back Ext

 

S/T – 6 ROUNDS *work up to AHAP

5 & 5 BOTTOMS UP KETTLEBELL PRESS
+
4 & 4 SINGLE LEG DEADLIFT W/ BARBELL

 

WOD – PARTNER (I GO YOU GO)
3 ROUNDS
50 x WALLBALLS (20/14)
30 x KETTLEBELL SNATCHES (53/35)
10 x DEADLIFT (TEAM) (315/205, 135-85 w/35# bar if Male/Female team )

 

CORE FINISHER:

50 x MED BALL TOSS SITUPS OVER A BOX

 

L1 – (10/6), (26/18), (135/95/45-30 w/35# bar)
L2 – (14/10), (35/26), (225/155/90-60 w/35# bar)
Rx – Above
Comp – (30/20), (70/53), (405/275/180-120)

 

Wednesday

Warm Up
400m Run

Joint Prep
20 Scap Rows
20 Plank Marches
20 Back Ext

 

S/T –WORK UP TO A HEAVY 4 REP MAX

FRONT RACK LUNGE
+
COMPLETE 25 x HANDSTAND PUSHUPS DURING REST

 

WOD –
15 MIN AMRAP
200m RUN
5 x STRICT PULLUPS
7 x HAND RELEASE PUSHUPS
11 x JUMPING SQUATS

 

CORE FINISHER:

20 x PLANK TOE TAPS (C-L-C-R)

 

L1 – JUMPING PULLUPS
L2 – BANDED CHEST TO BAR
Rx – Above
Comp – STRICT CHEST TO BAR

 

Thursday

Warm Up
200m Run
200m Skip

 

Joint Prep
2 Rounds
10 Pressing Balances
10 Push up —>Squat
1 min Back Ext Hold

S/T
4 ROUNDS (INCREASING WEIGHT EACH ROUND)
5 x CLEAN DEADLIFTS
4 x CLEAN EXTENSION
3 x SQUAT CLEANS
2 x JERKS
1 x SQUAT CLEAN & JERK

*not a complex

 

WOD
30 x DEADLIFTS (225/155)

  • 30 x DOUBLE UNDERS

20 x CLEANS (135/95)

  • 30 x DOUBLE UNDERS

10 x SNATCHES (95/65)

  • 30 x DOUBLE UNDERS

1 x THRUSTER (3 attempts to go AHAP)

 

CORE FINISHER:
40 x BREAK DANCE KICK OUTS

 

L1 – (155/105), (95/65), (45/35), 30 x SINGLE UNDERS
L2 – (185/125), (115/85), (75/55), 15 x DOUBLE UNDERS / ATTEMPTS
Rx – Above
Comp – (285/190), (155/105), (115/85), UNBROKEN DUs

 

Friday

Warm Up
Team Tic Tac Toe

 

Joint Prep
2 Rounds w/naked bar
10 Rounded Back Deadlifts
10 Floor Wipers
10 Overhead Reverse Lunges

S/T – 5 ROUNDS OF

1 MIN HEAVY LOAD STAND (90% OF 1RM BACK SQUAT)
+
2 x ROPE CLIMBS OR 4 x SKIN THE CATS

 

WOD

BUY IN: 400m RUN
4 ROUNDS OF:
9 x THRUSTERS (95/65)
6 x RING DIPS
3 x MUSCLE UPS (BAR)

CASH OUT: 500m RUN

 

CORE FINISHER: 25 x BARBELL SIT UPS

 

L1 – (45/35), DEEP RING ROWS
L2 – (75/55), PULLUPS
Rx – Above
Comp – (135/95), RING MUs

 

Saturday (at Columbia City)

Warm Up
500m Run (around the block)

 

Joint Prep
Group Circle

WOD
400m Run
40 Squats
400m Run
40 US KB Swings
400m Run
40 Push Ups
400m Run
40 Pull Ups
400m Run
40 Lunges

 

*******METCON******* (at SODO)

Monday

Warm Up

3 Rounds
200m Run
20 Back Ext
20 KB Single Arm Overhead Reverse Lunges

WOD

Complete As Many Rounds As Possible in 25 Minutes of:
25 Thrusters (45/33)
25 Burpee
25 Sumo Deadlift High Pulls (45/33)

 

Tuesday

Warm Up
3 Rounds
200m Run
10 Blue Ball Under/Behind

 

WOD

30min Amrap
200m run with medball
20 Wall balls
15 Sit-ups with Medball
10 Push ups
5 over the ball burpees

 

Wednesday

Warm Up
3 Rounds
200m Run
20 Squats
20 Push Ups

 

WOD
4 Rounds/ 1 min ea station(fight gone bad style)
ME Mountain Climbers
ME Flutter Kicks
ME Battle Ropes
ME Sledge Hits
ME KB Swings
Rest

 

Thursday

Warm Up
3 Rounds
100 Single Unders
15 Burpees
20 Samson Stretch

 

WOD
25 Min Amrap
200m Run
20m Bear Crawl
200m Run
20m Burpee Long Jumps
200m Run
20m Inch Worms
200m Run
20m Goblet Lunges

 

Saturday

Warm Up

1 Mile Run


WOD
10 Min Amrap
400m Farmers Carry
100 Russian KB Swings
100 Rope Jumps
100 Sit Ups

Rest 3 Min
10 Min AMRAP
100m Farmers Carry
25 Russian KB Swings
25 Rope Jumps
25 Sit Ups

 

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