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Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Russian KB Swings 10 KB Goblet Squats 100 Meter Row --- Skill: Devil Press - 5 Min Practice --- WOD: 7 Rounds For time 10 DB Clean and Jerk - 35/25 L1, 50/35 L2, 70/50 L3 700 Meter Row
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Warm Up: Mobility/Agility Drills then 3 Rounds NFT 200 Meter Row 10 Band Pull Aparts 10 Band Dislocates 10 Empty Bar Hang Power Clean and Push Jerks --- Skill: Press to Handstand Progressions - 5 Mins --- Strength: Ping Pong EMOM x 8 Mins - Build Up (from floor) Odd - 3 Heavy Hang Power Cleans Even - 4 Heavy Push Press --- WOD: 18 Min AMRAP 5 Rounds 12 Deadlifts - 95/65 L1, 135/95 L2, 155/105 L3 9 Hang Power Cleans - same 6 Push Jerk - same then Max Rounds and Reps 12 Deadlifts - 65/45 L1, 75/55 L2, 95/65 L3 9 Hang Power Cleans - same 6 Push Jerks - same Score = Total Rounds and Reps --- Extra Credit: Sled Pushes - 10 x 50 Feet - E2Ms Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike 10 Side Hip Circle Steps Left 10 Side Hip Circle Steps Right 10 Hip Circle Squats --- Strength: Front Squat - 5 x 3 E3M Set #1 - 70% Warm Up Set #2 - 85% Warm Up Set #3 - 90% Goal Weight Set #4 - + 5 - 10lbs Set #5 - + 5 - 10lbs - if Set #4 was a fail do drop set - 85% --- WOD: 12 Min AMRAP 12/10 Calorie Assault Bike 12 Russian KB Swings - 35/26 L1, 53/35 L2, 70/53 L3 12 Alternating Front Rack Weighted Step Ups - same - 20/14 Box 10 Double Unders or attempts L1, 25 DU's L2, 50 DU's L3 Saturday Class Time at 8 AM
--- 2 Person Partner WOD: E90 seconds w/ 90 second rest x 12 sets 3 Ring Rows L1, 3 Pull Ups L2, 3 C2B Pull Ups L3 3 Burpee over Bar 3 Hang Power Cleans - 65/45 L1, 95/65 L2, 135/95 L3 3 S2O - same 3 Burpee over Bar Max Calorie Assault Bike in remaining time Warm Up: Mobility/Agility Drills then 3 Rounds @ slow pace
10 Goblet Squats w/ 2 second pause on bottom 10 Russian Swings 10 Kettlebell Good Mornings --- Strength: DL - 3 x 12 Reps --- Accessory: DB Kettlebell Overhead Squat - 3 x 6 Reps --- WOD: 3 RFT Row 500 Meters 15 OH Squats - 65/45 L1, 75/55 L2, 95/65 L3 Row 500 Meters 15 Deadlifts - 135/95 L1, 185/135 L2, 225/155 L3 --- Extra Credit: 400 Meter Sled Pull Warm Up: Mobility/Agility Drills then 3 Rounds NFT
25 Double Unders 20 S2O - empty bar 15 Calorie Row --- Strength: EMOM x 10 Sets - start @60% of Strict Press and Build Up! 3 P + 3 PP + 3 PJ --- WOD: 22 Min AMRAP 40 Burpees 30 Shoulder to Overhead - 75/55 L1, 95/65 L2, 105/75 L3 30 Burpees 30 S2O 20 Burpees 30 S2O 10 Burpees Max S2O in remaining time --- Extra Credit: For time - 1 mile run Warm Up: Mobility/Agility Drills then 3 Rounds NFT
100 Meter Run 5 Pull Ups 5 Push Ups 5 Air Squats --- WOD: 45 Minute AMRAP - “Running Cindy Ladder” 400 Meter Run 1 Round of “Cindy” 400 Meter Run 2 Rounds of “Cindy” 400 Meter Run 3 Rounds of “Cindy” 400 Meter Run 4 Rounds of “Cindy” 400 Meter Run 5 Rounds of “Cindy” etc……………. “Cindy” 5 Ring Rows L1, 5 Pull Ups L2, 5 C2B Pull Ups L3 10 Push Ups 15 Air Squats *500 Meter Row can be subbed out “Rowing Cindy Ladder” Warm Up: Mobility/Agility Drills then 3 Rounds NFT
10 Calorie Assault Bike 10 Side Hip Circle Steps Left 10 Side Hip Circle Steps Right 10 Squats Skill Pistols - Use bands or One Leg Box Squats - 5 Mins Lift 12 Min Ping Pong EMOM - start @40-50% Back Squat and Build Up! Odd - 3 Front Squat Even - 6 Back Squat --- WOD: 12 Min AMRAP (2012 CF Open Workout 12.4) 150 Wall Ball - 14/10 L1, 20/14 L2 & L3 180 Single Unders L1, 90 Double Unders L2 & L3 30 Pullups L1, 30 C2B Pull Ups L2, 30 Muscle Ups - L3 --- Extra Credit: For time - 2000 Meter Row Warm Up: Mobility/Agility Drills then 3 Rounds NFT
250 Meter Row - 5 Pull Ups - 10 Push Ups - 15 Air Squats --- Strength: BP - 5 x 5 E3M Set #1 - 60% Warm Up Set #2 - 75% Warm Up Set #3 - 85% Goal Weight Set #4 + 5 - 10lbs Set #5 + 5 - 10lbs - if Set #4 was a fail do drop set @ 75% --- Accessory: One Arm Bottoms Up KB Press - 3 x 8 Reps (Each Arm) --- WOD: E4Ms x 6 5 Push Ups L1, 10 Push Ups L2, 10’ Handstand Walk L3 5 TNG Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 12/9 Calorie Assault Bike Sprint @90%+ --- Extra Credit: For time 10 Rope Pull up to Stand up from floor L1 (beginner rope climb) 5 Rope Climbs L2 3 Legless L Sit Rope Climbs starting in seated position L3 Saturday Class Time at 8 AM - 2 Person Partner Workout
--- 18 Min AMRAP: Row for Calories Hang Power Snatch Ladder - 65/45 L1, 75/55 L2, 95/65 L3 5-10-15-20-25-30-35-etc……………….. 2 Min Transition - then 18 Min AMRAP: Bike for Calories Hang Power Clean Ladder - 75/55 L1, 105/75 L2, 135/95 L3 5-10-15-20-25-30-35-etc……………….. Person on the ladder sets the pace. Other partner is on cardio piece. 2 scores - amount of calories and number of reps. |
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