WARMUP
Group RED line
4min fish game
WOD
Barbells And Burpees
5 x 5 in 25
5 Rounds - 25 Min Time Cap
5 Power Clean
5 Burpee Bar Jump Over [BBJO]
5 Front Squat
5 BBJO
5 S2OH
5 BBJO
5 Thrusters
RX+ 115/75
RX 105/65
SC+ 95/55
SC 75/35<
Tuesday 16.17.05
WARMUP
Group Red line for mobility
DEADLIFT
Determine your 1 rep max (coach assisted)
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max
50% x 3, 60% x 3, 70% x 2, 80% x 2, 90% x 1, max x1
Record 1 x 1 rep max
10 MIN
5 RDS for TIME
5 SDHP (50% max)
10 Bent over row
15 Bar Jump over
5 SDHP (50% max)
10 Bent over row
15 Bar Jump over
Rope Slam
1 MIN time cap
record every slam [L + R = 2]
record every slam [L + R = 2]
Monday 16.16.05
WARMUP
Red "LINE" Mobility
Rower "fish game"
Rower "fish game"
Bench Press
Warm up and keep increasing weight
40% max x 5 reps
50% max x 5 reps
60% max x 5 reps
70% x 3 reps
75% x 3 reps
80% x 2
80% x 2+
40% max x 5 reps
50% max x 5 reps
60% max x 5 reps
70% x 3 reps
75% x 3 reps
80% x 2
80% x 2+
20 MIN EMOM (40/20)
Alternating Ladders
5 HSPU / 10HRPU
BOX JUMP - 5
Clean & Jerk - 2-4 reps
Chest to Barbell push ups - 5-10 reps
both in 40s each round
Saturday 16.14.05
Warm up
Group RED line
Group relay
Group relay
PARTNER WOD
Partner A & Partner B split chipper - 2 SECTIONS
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m
SECTION 1
150 Calorie BIKE
50 Push Press 115/75
40 Burpee Bar Jump Over
30 Hang Cleans 115/75
20 Thrusters 115/75
10 Rope Climbs
Partner RUN 400m
SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m