WOD

A) Coaches Choice

B) 3 Sets
Single Arm Seated DB Press x10 ea. arm
GHD Sit-up x15

C) 7 Rounds For Time Of:
5 Plate Grounds To Overhead (45/25)
6 Single Arm Front Rack KB Lunges, R
6 Single Arm Front Rack KB Lunges, L
7 Ball Slams (30/20)
10 Push-ups

Comp Class 10am

A) Coaches Choice
B) 3 Sets

Max Effort HSPU

Rest 3 Mins

If you don’t have Handstand Push-Ups, we will be working on Hand Position with Banded HSPU. 

C) 4 Rounds

10 Right Arm DB Snatches (50/35)

50 ft Single Arm Right Hand OH Lunge (50/35)

10 Burpees over Dumbbell

10 Left Arm DB Snatches (50/35)

50 ft Single Arm Left Hand OH Lunge (50/35)

10 Burpees over Dumbbell

A) Coaches Choice

B) In Teams Of 2 Perform:

As Many Reps As Possible Of:
4 Sets
1 Min Max Squat Box Jump (24″/20″) (30 sec ea.)
1 Min Max Alt. DB Power Snatch (50/35) (30 sec ea.)
1 Min Max Double Under (30 sec ea.)
1 Min Max Cal Assault Bike (30 sec ea.)

*Only 1 athlete works at a time. Each athlete will work in 30 sec intervals. Once each athlete complete 30 sec each of 1 movement, you may move onto the following exercise.

HIIT –  “Hold the Rope”

EMOM for 15 min do :

40 sec Jump Rope

rest 20 sec

40 sec Battle Rope

rest 20 sec

40 sec Rope Climb/ Seated Rope Climb

 

A) Coaches Choice

B) 5 Sets
Deadlift x4 @80%

C) “Open Workout 14.4”
AMRAP In 14 Min Of:
60 Cal Row
50 Toes To Bar
40 Wall Balls (20/15)
30 Power Cleans (135/95)
20 Muscle-ups

*Sclae mucle-ups to 5 Ring Rows + 3 Push-ups

HIIT – ” Med Ball Mania” 

AMRAP in 17 min of :

12 Wall Balls

12 Med Ball Sit-ups

12 Med Ball Cleans

12 Med Ball Russian Twists

A) 2 Sets
Spiderman Lunge x25ft
High Knee x50ft
Inch Worm x25ft
Butt Kicks x50ft

B) 3 Sets
Front Rack KB Lateral Lunge x12 (Alternating)
rest 1 min
DB Bench Press x12
rest 1 min

C) 5 Rounds For Time Of:
10 DB Push Press (50/35)
10 Pull-ups
200 m Run

A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1

*Perform samson stretch lunge in place

B) Front Squat
65% x3
75% x2
85% x1
90% x1
75% x4
65% x8

C) AMRAP In 20 Minutes Of:
10/7 Cal Assault Bike
1 Power Snatch
rest 1 min

*Starting weight for power snatch is 135. Increase 10lb after each successful round. If you reach a lift that you can not complete, drop down to your last successful weight and complete the amrap at that weight.

HIIT –  “Gluteus Maximus” 

16 min Tabata of :

4 min Jumping Lunges

rest 30 sec

4 min Laterals with hip circles

rest 30 sec

4 min Reverse Luinges

rest 30 sec

4 min Supermans

A) Coaches Choice

B) 3 Sets
Nose To Wall Hold x30 sec
Strict Ring Dip x5-7
Floor L-Sit x20-30 sec (accumulated if needed)

C) 2 Rounds For Time Of:
800 m Run
20 Thrusters (135/95)
40 Push-ups
60 Double Unders

A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Clean Deadlift x5
Tall Power Clean x5
Hang Power Clean x5

B) EMOM For 16 Min Do:
Odd – Hang Power Clean x5
Even – Front Squat x5
*increase weight each set. Only increase weight after completing both the hang power clean and the front squat.

C)5 Sets, Ea. For Time
8 DB Box Step Overs (24″x35lb ea./ 20″x25lb ea.)
20 Kettlebell Swings (53/35)
20 Squats
8 DB Box Step Overs
rest 90 sec

HIIT – ” Uncommon core” 

EMOM for 16 min :

40 sec max effort Rower V-Ups

rest 20 sec

40 sec max effort Slam Balls

rest 20 sec

40 sec max effort Candlesticks

rest 20 sec

40 sec max effort Standing Air Bike

rest 20 sec

Part A Warm Up

Coaches Choice

Part B

3 Sets
Renegade Row x12 (6 ea. arm)
Bulgarian Jumping Lunge x6 ea. leg

Part C

In Teams Of 2 Perform
10 Rounds For Time Of:
100ft Plate Push (45/35)
30 Double Unders
15 Kettlebell Swings (53/35)

*Only 1 person works at a time. Alternate working athlete after each round.