WOD

February 21, 2019

2/21/19

Weightlifting
Front Squat (66% of 1 RM every 60 seconds)
8 Sets
3 Reps Per Round

Metcon
Metcon
Every 2 Min For 10 Rounds:

8 Body Weight Bench Press (1/2 BW for ladies)
10 Goblet Squats 53/35
1 Rope Climb or 5 CTB Pull-Ups

*Go in Any order to accomplish
*Please Share Space In Large Classes

Core Work
GHD Back Extension (3×10)
*Add weight if needed
100 Banded Pull-aparts (1×100)

February 20, 2019

2/20/19

Metcon
Metcon (AMRAP – Reps)
AMRAP 5:00
3 Squat Cleans 135/95
6 Lateral Burpees Over Bar

Rest 2:00

AMRAP 4:00

3 Power Cleans 155/115
6 Lateral Burpees Over Bar

Rest 2:00

AMRAP 3:00

Lateral Burpees Over Bar

Core Work
Core Work (3×10 Reps )
Hanging Leg or Knee Raises from the rig
*try for straight legs

Rest 45-60 sec between sets

February 19, 2019

2/19/19

Gymnastics
Gymnastics Skill (10 Min)
Choose between one movement:
-Butterfly Pull-Ups or CTB
-Handstand Push-ups or a 3×30 sec static handstand hold
-T2B

Metcon
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP:

Teams of 2

100 DU
80 Walking Lunges (Body Weight)
60 Abmat Sit-Ups
40 Alt KB Snatches (53/35)
20 T2B

Extra Work
Metcon
3 Rounds Of:

6 GHD Hamstring Curls
1:00 Plank Holds-Add Weight If Possible

February 18, 2019

2/18/19

Weightlifting
Overhead Squat (4X6 at 65% of 1 RM)
Use a box if unstable in the squat or practice with a single KB or DB.

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:

30 DU’s
15 Abmat Sit-Ups
10 Overhead Squats 115/75
5 Hang Power Snatch 115/75

February 15, 2019

2/15/2019

Warm-up
Warm-up
4×10 step ups ( can add weight or vest but dont blow up legs before wod)
Betw sets complete 2 wall walks
Warm-up
4×10 step ups ( can add weight or vest but dont blow up legs before wod)
Betw sets complete 2 wall walks

Metcon
Metcon (Weight)
8 min EMOM
3-Position Squat Clean
1 High Hang Squat Clean (Pocket)
1 Hang Squat Clean (Above Knee
1 Squat Clean (Shin/Floor)

maybe start around 60% of your 1 rep max. You can stay at same weight or build, but dont jump to much as i want good form and technique.

Weightlifting
Deadlift (Max out)

February 14, 2019

2/14/2019

Warm-up
Warm-up
3 rounds:
10 Scap pullups
7 Arch to hollow swings ( c swings)
5 kipping or strict ring dips

Metcon
Metcon (5 Rounds for reps)
Every 3 min for 5 rounds:
250 m row
7 thruster 75/55
10 pullups

score each round

SCALE reps if needed on thrusters and pullups if needed

February 13, 2019

2/13/2019

Warm-up
Warm-up
Kneeling single arm KB press 4×10 each earm (10 min cap)

*if you are using your right arm, right knee will be on the ground with left left up! This is about form and technique to strengthen the core and shoulder stability. If you are leaning back or struggling go down in weight.

If between each set of KB press,
1 min plank and 10 barbell good mornings ( can add weight if wanted)

Metcon
Metcon (AMRAP – Reps)
12 min ladder:
10 KBS 53/35
10 sit ups
15 KBS
15 situps
20,20..25,25..30,30 and so on

Weightlifting
Shoulder Press (5×8)
50,55,55,60,60

February 12, 2019

2/12/19

Metcon
Metcon (AMRAP – Rounds and Reps)
Teams Of 2

AMRAP 30:

5 Front Squats 135/95 *Squat Clean 1st Rep
13 HR Push Ups
9 Box Jumps 24/20

*Partners switch after every round

February 11, 2019

2/11/2019

Warm-up
Warm-up
EMOM for 5 min:
7-8 cals on bike or row ( bike if small classes, both for bigger classes)
EMOM for 5 min:
5 burpee to bar

Weightlifting
Back Squat (5×8)
55,60,60,65,65%

Metcon
Metcon (AMRAP – Rounds and Reps)
0-8 min:
10 wall balls
10 alt DB power snatches 50/35
8-10 min rest:
10-17min:
1600 m row relay with partner ( switching every 200 m )

rounds and reps is score from 8 min wod

February 8, 2019

2/8/2019

Warm-up
Warm-up
2 sets of: not for time
5-8 Single Arm Bent over row, you pick weight
6- 10 Seated Banded PVC lat pull down
5-8 Banded pullup or Strict Pullup
10 Air squats

Metcon
Metcon (Time)
5 rounds:
10 HSPU
14 Back Rack lunges (7 /leg) 95/65

Buy out:
60 straight leg ab mat sit ups or 50 GHD situps

time ends when 5 rounds are done. Situps are just to be done after workout 🙂

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