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Tuesday 16.17.05

img-welcome

WARMUP

Group Red line for mobility

SKILL WORK

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

METCON

10 MIN
5 RDS for TIME
5 SDHP (50% max)
10 Bent over row
15 Bar Jump over

CASH OUT

Rope Slam
1 MIN time cap
record every slam [L + R = 2]

Monday 16.16.05

IMG_8792-min

WARMUP

Red "LINE" Mobility
Rower "fish game"

SKILL WORK

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+

METCON

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

3

Warm up
Group RED line
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 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m

 

Friday 16.13.05

group

WARMUP

2rds
500m Row or 400m Run
Meet on RED line for mobility & 22 Push up challenge DAY 1

SKILL WORK

BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set

WOD

21,15,9 for time
Push Press 115/75, 95/65, 65/45
Weighted sit-ups 45/25, 25/15
Weighted OH lunges (R+L=2) 45/25, 25/15

EVERY 3 MINUTES COMPLETE 9 SQUAT JUMPS

CASH OUT

Benchmark Bike Sprint
10 calorie bike for time