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Saturday Class Time at 8 AM 2 Person Partner Workout, Only 1 works at a time --- Row 3000 Meters 150 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Row 2000 Meters 100 Wall Ball Row 1000 Meters 50 Wall Ball *Switch off as often as you and your partner see fit.
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Lift: Bench Press - 3 x 5 Reps @80% - E3M --- Accessory: Single Arm Bottoms Up Kettlebell Press - 3 x 5 Reps (each arm) --- WOD: Sled Sprints - 20 x 20 Yard Sprints - Rest 1-3 Mins between efforts 50/20 L1, 90/50 L2, 180/100 L3 Lift: Deadlift - 3 x 5 Reps @80% - E3M --- Accessory: 1 - arm Dumbbell Row - 3 x 8 Reps (each side) --- WOD: 10 Min AMRAP (Ripped Games WOD #2) 6 Power Cleans 12 KB Front Rack Step Ups Guy/Guy L1 115 PC, 44 KB, 24" Box, L2 155/55/24, L3 185/70/24 Girl/Girl L1 5 PC, 35 KB, 20" Box, L2 105/44/20, L3 125/55/20 Partner WOD - Relay Style - 1 Partner does entire Round then tags next and switch If doing as an Individual WOD - After each complete round - rest 30 sec min --- Extra Credit: Spiderman Planks - 3 x 8 Reps (each leg) WOD: 90 Min AMRAP / 60 Min AMRAP @Very Moderate Pace - Breath, Blood Flow, Long Duration Cardio - try not to spike HR 1500 Meter Row 200 Meter Farmers Carry - 35/26 L1, 53/35 L2, 70/53 L3 10 Push Ups L1, 5 HSPUs L2, 10 HSPUs L3 25 DUs L1, 50 DUs L2, 100 DUs L3 Lift: Strict Press - 3 x 5 Reps @80% - E3M --- Accessory: Side Lateral DB Raise - 3 x 12 Reps --- WOD: 4 Sets @ 85-90% / High Sustainable Effort Calorie Assault Bike - 10/8 L1, 12/10 L2, 15/12 L3 5 Burpee over Box - 20/14 L1, 24/20 L2 & L3 12 Hang DB Snatch Left - 35/25 L1, 50/35 L2 & L3 12 Hang DB Snatch Right - 35/25 L1, 50/35 L2 & L3 5 S2O - 95/65 L1, 135/95 L2, 185/125 L3 *Rest 4 Mins between Efforts ** Each set should be 5 Mins or Less, not much more - if so cut down on Load or Reps Lift: Back Squat - 3 x 5 Reps @80% - E3M --- Accessory: Single Leg RDL - 3 x 8 Reps (each leg) --- WOD: 14 Min Ping Pong EMOM Odd - 20 Russian Power Swings - 35/26 (L1), 53/35 (L2), 70/53 (L3) Even - 5 Front Squats (No Rack) - 95/65 (L1), 135/95 (L2), 185/125 (L3) *Efficiency NOT Conditioning - Don't get sloppy --- Extra Credit: 50 Ab Wheel Roll Outs Saturday Class Time at 8 AM - Partner Workout - U go/I go
--- 20 Cycles of (10 Rounds each Partner, total time 30 Mins) 90 Second AMRAP w/ 90 Second Rest (as partner goes) 9 - 1 Arm KB Swings Left - 35/26 L1, 53/35 L2, 70/53 L3 9 - 1 Arm KB Swings Right - same 9 Burpee over Box - 20/14 L1, 24/20 L2, 30/24 L3 Max Meter Assault Bike Lift: Bench Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR) --- WOD: 20 Min AMRAP 5 Snatch - 65/45 L1, 75/55 L2, 95/65 L3- Squat is Rx, Scale to Power if needed 9 Ring Rows L1, 6 C2B Pull Ups L2, 3 Ring Muscle Ups L3 Lift: Deadlift - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR)
--- WOD: 3 Min AMRAP w/ 1 Min Rest x 5 5 Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 250 Meter Row L1, 300 Meter Row L2, 350 Meter Row L3 *Pick up where you left off each round WOD: 3 Rounds
50 Calorie Assault Bike 800 Meter Run 2000 Meter Row *Rest 5 mins between efforts **Compare to 08-01-18 |
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