3 Rounds
12 Slam Ball Squats (on shoulder or front rack)
10 Ball Slams
8 MB Pushups (alternate arms)
30 seconds max effort followed by 30 seconds rest. Use the program on the Concept 2. 30r30
12 Min AMRAP:
5 Strict Pullups
10 Weighted Step Ups
5 Strict Dips
15 Ball Slams
50′ Plate Push
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
SkilL Work
Work on something else if hands are close to ripping. HS Walks if no WOD tomorrow
1 Arm Overhead
Accumulate 20 Power Cleans at Rx Weight. Time Cap 6 Min
100 Single Unders
20 Pass Throughs
10 Weighted PVC/15lb bar Good Mornings to Squat
10 Behind the neck Press
10 Overhead Squat
10 Bent Over I-Y-T (can be done with 2.5 or 5lb plates)
Wendler cycle Week 1: Take 90% of your 1RM, then base percentages above off these numbers. Last set is a max effort set.
3 Rounds:
Run 200m
15 Kettlebell Swings
20 Air Squats
25 Situps
x2
Jump Rope :60
Reverse Lunge w/OH Reach x6e
10e Fire Hydrant
5e Scorpion
Downward Dog w/ Push- Up x8e
5 Rounds for Time:
– 9 HSPU
– 6 Sandbag/Ball OTS (100/50/40)
– 2 Rope Climbs
15 Banded Air Squats
5e Spiderman (In place)
10e Kneeling Forward Hip Circle
15 Squat Jumps
5e Spiderman Elbow Drop
10e Kneeling Backward Hip Circles
15 Banded Air Squats
Work on Speed. Rest 1 minute after each set
4 Rounds for Time:
– 18/14 Calorie Row, Ski or Bike
– 12-DB Alt Power Clean (50/35)
– 4 Ring Muscle Up
(Scale: Jumping Muscle Up)
2 Rounds or 6 Minutes
10 Air Squats
5 lunges each leg with a twist
10 Straight leg raise with 2 full twists each leg
10 downward dog to pushup
6-8 leg raises with hands on stantion. keep control
Tabata Toes 2 Bar
Add up all reps, note least amount and highest amount in notes
Weighted or Unweighted – Coach’s Choice
2 Rounds With a KB,
5 PushPress, L/R
5 Front Rack Squat L/R
5 Thruster L/R
5 OHS L/R
80ft Overhead Walk L/R
Wendler cycle Week 1: Take 90% of your 1RM, then base percentages above off these numbers. Last set is a max effort set.
4 Minute AMRAP
30 Jump Rope
15 Wall Balls
10 V-Ups
Rest 2 Minutes
3x
10 Glute Bridge on ball or floor
30 second Wall Sit
Happy President’s Day! Classes will run on a regular schedule today.
30 Calorie Row/Ski/Bike
x2
Push-Up + Sh Press x10
Band Pull Apart x15
Band Overhead Squats x10
Squat w/1-Arm OH Reach x5e
Full Squat
3 Rounds for time:
– 20 Box Jumps (24/20″)
– 15 Hang Power Snatch (75/55)
– 10 Burpees Over Bar
Five 3-Minute Rounds, 3 minutes of rest after each round:
– 15 Wall Ball Shots (20/14)
– 15 Ball Slams (30/20)
– 15 American KB Swings (24/16kg)
– AMRAP Calorie Row in remainder
