Workout of the Day (WOD)
July 6, 2018
Warm-up
3 rounds:
20 glute bridges
10 Strict Pull-ups
5 Burpees
100m Run
Olympic Lifting
Clean and Jerk
5-5-3-3-1-1-1-1
Conditioning
2 rounds:
3 min AMRAP/2:00 rest (If you finish the 15-10-5, rest remaining time of 3:00 plus 2:00 rest)
- 15-10-5
Thrusters 95/65lb
C2B Pull ups
- 15-10-5
Power cleans 135/95lbs
Ring dips (If possible, perform 1 muscle-up into the ring dips)
Lite Class
Class Warm-up then
3 rounds:
3 min AMRAP/1:00 rest
- 15-10-5
Thrusters
Pull ups
- 15-10-5
Power cleans
Push-ups
- 15-10-5 Wall Ball/Russian Twist
July 5, 2018
Warm-up
4 Rounds
Row :45
6 KB Snatch R
Walk 50ft with KB OH
6 KB Snatch L
Walk 50ft with KB OH
Olympic Lifting
10 min EMOM (add weight as you go):
3 position snatch
Position 1 (hip), Position 2 (knee), Low Hang (1 inch off ground)
Conditioning
2 Rounds of
150 double unders
50 cal row
30 burpees
Lite Class
Class Warm-up and WOD
July 4, 2018
Happy 4th of July!
Open Gym 9-11am
No regular class times
July 3, 2018
Warm-up
4 Rounds NFT of:
:20 Static or Rocking Hollow Hold
10 Reverse Lunges each leg
3-5 pull ups with 2 sec hold at the top
Gymnastics
- 5 Rounds
20 sec. or your best effort L-Sit Hold
5 High Box Jumps (You choose the height)
- 12,9,6,3,6,9,12 reps of:
Unbroken T2B
*if you break it up, try that set unbroken again
Conditioning
15:00 AMRAP
3 Strict HSPU
5 Front Rack Lunges each Leg @ 50% bodyweight
7 OTB Burpees
100m Run
Lite Class
10 down to 1 Squat Clean and Jerk
*15 Sit-ups after every set
Then
10 down to 1 KBS
*200m Run after every set
July 2, 2018
Warm-up
3 Rounds
10 Good mornings
10 Single Leg KB RDL Right
10 Single Leg KB RDL Left
1:00 Glute Activation each side
Strength
Back Squat
5-3-3-1-1-1-1-1
Accessory Work
3 Sets
1:00 weighted KB Front Rack Wall Sit (HEAVY)
rest :30
1:00 Ring Plank
rest :30
1:00 Single arm DB Bicep Curls each arm
rest :30
1:00 ME Burpees
Rest :30
Lite Class
10:00 AMRAP
30 Double Unders
20 Hollow Rocks
10 Burpees
Rest 2:00
14:00 Alternating EMOM
10 Front Squats
10 T2B
Rest 2:00
4-400m Runs
Rest 1:00 after each run
June 29, 2018
1. Warm-up
500m Row
400m Run
30 WB
2. 10:00 to mobilize
3. Partner WOD
1000m Row each
25 WB Each 20/14
500m Row each
25 WB Each
250m Row each
25 WB Each
800m Run together
Lite Class
Class WOD
June 28, 2018
1. Warm-up
Gymnastics Warm-up
2. Clean & Jerk Prep
Jump Shrug from Position 1 x 5
Jump Shrug High Pull from Position 1 x 5 (keep the bar close)
Muscle Clean from Position 1 x 5
Strict Press x 5
Push Press x 5
Push Jerk x 5
3. WOD Prep
Warm-up to 70% of your 1RM C&J
4. Conditioning
3:00 ME Power Cleans @50% of 1RM C&J
Rest 2:00
3:00 ME S2OH @50% of 1RM C&J
Rest 2:00
3:00 ME Power Clean & Jerk @50% of 1RM C&J
5. Finisher
4 Rounds of Tabata Hollow Rocks
4 Rounds of Alternating Side Planks
Lite Class
1 Mile Run
4 Rounds of Tabata Hollow Rocks
4 Rounds of Alternating Side Planks
Squat Clean Grace
30 Squat Clean and Jerks
Core/Low Back Finisher
June 27, 2018
1. Warm-up
2 Rounds of
1 Arm KBS x 10 each side
Reverse Snow Angels x 10
Pass Through x 10
PVC OHS x 10
2. Snatch Prep
Jump Shrug from Position 1 x 5
Jump Shrug High Pull from Position 1 x 5 (keep the bar close)
Muscle Snatch from Position 1 x 5 (last one catch on back)
Good Morning x 5
Snatch Grip Push Press x 5 (last one Hold OH)
OHS x 5
3. Snatch from Position 1, 2 and 3
6:00 Snatch Practice from Position 1
2:00 Rest/Explanation of Position 2
6:00 Snatch Practice from Position 2
2:00 Rest/Explanation of Position 3
6:00 Snatch Practice from Position 3 (ground)
4. Met-Con
10:00 AMRAP of
5 Deadlifts (weight is heaviest snatch you completed)
10 Lateral OTB Burpees
15 Double Unders
Lite Class
Warm-up
2:00 Lunge
2:00 Burpees
2:00 Wall Sit
2:00 Plank
2:00 Shuttle Sprints
Abs for Days!
10—>1 By 1 of
Wall Ball
Row for Calories
KBS
June 26, 2018
1. Warm-up
4 Rounds of
200m run
10 Empty Bar Back Squats
5 Scorpions each side
5 World’s Greatest Stretch each side
2. Pre WOD Prep
15:00 clock to stretch, move, warm-up and work on the transition from the ground
to the back. Once the clock beeps, we will do
2 Rounds of
4 Back Squats/100m Run to get the legs ready to go from run to squat.
3. Conditioning
18:00 AMRAP
400m Run
15 Back Squats (ground) 135/95
Lite Class
2 Rounds of
400m Run
15 Back Squats
400m Row
15 Front Squats
400m Run
15 S2OH
400m Row
15 Thrusters
June 25, 2018
1. Warm-up
Roxanne
2. Coach Led Mobility
Pigeon Pose 2:00 per side
Couch Stretch 2:00 per side
Banded Lat Stretch 2:00 per side
3. Pre WOD Activation
2 Rounds of
Table Tops x 10 with :05 hold per rep
Kip Swings x 10
Lunges x 10 steps each leg
4. 3 - 5:00 AMRAPs with 1:00 rest between
a. Cindy
b. Burpee Box Jump Overs x 7/Hollow Rocks x 10
c. T2B x 7/Squat Pressout with 10# plate x 10
Lite Class
Warm-up
Roxanne + Class Pre WOD Activation
1 round of a, b, c then
2 rounds of a, 2 of b, 2 of c
Continue until time expires adding a round of each each time