May 22-27th WODs

Monday

Warm Up
21 Squats
15 Push Ups
9  Burpees 

Joint Prep
2 Rounds
15 Back Ext
10 PVC Pressing Balances
10 3 Points of Contact Drinking Bird

 

S/T – DEADLIFT (slow on the way down)
5 x 5 @ 40%
4 x 5 @ 50%
3 x 5 @ 60%

 

WOD:  15 min EMOM

3 x THRUSTERS (125/90)

“DEATH BY” BURPEES

** If you die, take 1min off then do 3x Thrusters + ME burpees per minute

 

CORE FINISHER: 30 x PVC TAPS (C-L-C-R = 1)

L1 – (45/35)
L2 – (95/65)
Rx – Above
Comp – (155/105)

 

Tuesday
Warm Up
20 Wall Balls
20 Medball Cleans

 

Joint Prep
2 Rounds
10 Standing Arc Pause Stretch
10 KB Windmills
10 Single Arm KB Overhead Reverse Lunge 

 

S/T –

5 ROUNDS WORKING TO AHAP
7 & 7 LANDMINE PRESS
+
2 & 2 TURKISH GETUPS

 

WOD

P1- 10x KETTLEBELL SHOULDER TO OVERHEAD (53/35)
P2- HOLD OVERHEAD BARBELL (135/95)

 

P1- 20x KETTLEBELL HANG POWER CLEANS
P2- HOLD FRONT RACK BARBELL

 

P1- HOLD OVERHEAD KETTLEBELLS
P2- 10x BARBELL SHOULDER TO OVERHEAD

 

P1- HOLD KETTLEBELLS IN FRONT RACK
P2- 20x HANG POWER CLEANS

 

*1 MIN REST THEN SWITCH POSITIONS & REPEAT

 

CORE FINISHER: 30 x ALTERNATING PARTNER LEG LIFTS

 

L1 – (26/18), (45/35)
L2 – (35/26), (95/65)
Rx – Above
Comp – (70/53), (155/105)

 

Wednesday
Warm Up
400m Run

Joint Prep
2 Rounds
10 Instep Squats
10 Blue Ball Under/Behind
10 Iron Crosses

 

S/T – FRONT SQUAT

5 x 2 @ 60%
4 x 2 @ 70%
3 x 2 @ 80%
2 x 2 @ 85%
1 x 2 @ 90%

 

WOD – 10min AMRAP
3 x HANDSTAND PUSHUPS
6 x PULLUPS
9 x SITUPS
12 x DOUBLE UNDERS

 

CORE FINISHER: 40 x SIDE PLANK CRUNCHES

 

L1 – DEFICIT PUSHUPS, RING ROWS, 24 x SINGLE UNDERS
L2 – WALL WALKS, BANDED PULLUPS, 6 DUs+attempts
Rx – Above
Comp – DEFICIT HSPU, C2B, SLAMBALL SITUPS, UNBROKEN DUs

Thursday

Warm Up
PVC Circle Circus

Joint Prep
Group Burgener Snatch Progression 

 

S/T – 4 ROUNDS (INCREASING WEIGHT)

4 x SNATCH GRIP DEADLIFTS
3 x SNATCH EXTENSION
2 x SQUAT SNATCH
1 x SQUAT SNATCH + OVERHEAD SQUAT

 

WOD

BUY IN:
800m RUN
4 ROUNDS
6 x SHOULDER TO OVERHEAD (135/95)
12 x POWER CLEANS
18x DEADLIFTS
CASH OUT: 400m RUN

 

CORE FINISHER: 40 x OPPOSITE HAND TO OUTSIDE FOOT SITUPS

 

L1 –  (45/35)
L2 – (115/75)
Rx – Above
Comp – (165/110)

 

Friday

Warm Up
Erg Bowling
Row 300m Exactly on the Erg.. any meters over will be how many burpees you have to do.
You must row at least 300m

 

Joint Prep
3 Rounds
10 3-2-1 Drop Squats
10 3-2-1 Push Up to Squat
30 Sec Handstand hold (or Wall Walk, or Plank)

 

 

S/T – 30mins TO ACCUMULATE

  • 2mins PER ARM – SINGLE ARM HANDSTAND HOLD
  • AHAP 2 x 30’ PLATE CARRY (ala MFGT style) 
  • 5mins OF OVERHEAD EARTHQUAKE BAR HOLD
  • AHAP WEIGHTED PULLUP

 

WOD –

50 x DOUBLE UNDERS
40 x WALLBALLS (20/14)
30 x WALLBALL SITUPS
20 x HAND RELEASE PUSH UPS
10 x PISTOLS
5 x BAR MUSCLE UPS

 

CORE FINISHER: 50 x TOES TO WALL / RIG

 

L1 – 50 x SINGLE UNDERS, (10/6), BOX PISTOLS, PULLUPS
L2 – 15x DUs/ ATTEMPTS, (14/10), SUPPORTED PISTOLS, CHEST TO BAR
Rx – Above
Comp – UNBROKEN DUs, (30/20), WEIGHTED PISTOLS (WB), RING MUs

 

Saturday

Warm Up
Scotty Doesn’t Know
and
Bring Sally Up w/Air Squat

 

Joint Prep
Group Circle 

 

WOD- 25 Min Cap
100 US KB Swings (53/35)
75 Goblet Step Ups
50 Single Arm KB Thrusters
25 Overhead KB Lunges

L1- 26/18
L2- 35/26
Rx- 53/35
Comp- 70/44

 

 

*******METCON*******

Monday

Warm Up
21-15-9
Squats
Push Ups

WOD
20 Min AMRAP
24 Slam Balls
24 Wall Balls
24 Mountain Climbers

 

Tuesday

Warm Up
100 Russian KB Swings

 

WOD
4 Rounds- 1 Min Rest between Rounds
5 Min AFRAP (as few reps as possible)
ME Plank Hold
ME Barbell Hold Overhead (45 or 35…no 15’s)
ME Burpees

 

 

Wednesday

Warm Up
2 rounds
200m Run
15 Squats
10 Push Ups
5 Burpees 

 

WOD
30 Min AMRAP
40 Walking Lunges
30 Renegade Rows
20 Dumbell Thrusters
400m Run 

 

Thursday

Warm Up
500m Row
400m Run
300 Single Unders

 

WOD
10 Min AMRAP
200m Run
100m Farmers Carry
50 Air Squats
Rest 2 Min
10 Min AMRAP
10 Tire Flips
10 Push Ups
10 Sit Ups
10 Burpees

 

Saturday

Warm Up
1 Mile Run

 

WOD
25 Min *Partner* AMRAP
One Partner Hold KBs in a Front Rack Hold
The other Runs 400m
If you drop the KB’s before your partner gets back you must do a team 10 Burpee penalty when they get back from the run.

 

 

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