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Lift: Strict Press - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR) --- WOD: 4 Rounds 400 Meter Run 10 Pull Ups L1, 2 Rope Climbs L2, 3 Rope Climbs L3 10 Hanging Knee Raises L1, 10 T2B L2 & L3 21 OH Walking Lunge Steps - 25/10 L1, 35/25 L2, 45/35 L3
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Lift: Back Squat - 5@40%, 5@55%, 3@70%, 2@80%, 1@90-95%, 1@100+ (PR) --- WOD: 5 Rounds / Rest 1 Min between Rounds 12/10 Calorie Assault Bike 12 Double Dumbbell Front Squats - 35/25 L1, 50/35 L2, 70/50 L3 12 Burpee over DBs 12/10 Calorie Assault Bike --- Pretty good video on squatting and common errors. Go ahead and skip from minute 5 until minute 6. I don't know what the purpose of that minute of video was but it wasn't worth watching. Saturday Class Time at 8 AM
2 Person Partner Workout: 30 Min AMRAP Station #1 350 Meter Row Station #2 AMRAP 5 Pull Ups 10 Wall Balls - 20/14 15 Vertical KB Swings - 70/53 Station #1 sets the pace. 1 Partner on each station and once 350 Meters is reached on Rower - Switch. Continue for 30 Mins Lift: Hang Power Snatch - 5 x 2 Reps - E2M - Build up Strength: Bench Press - 3 x 8 Reps @ 50% - E2M --- WOD: 6 Rounds 30 sec Max Double Unders 30 sec Max Hang Power Cleans - 65/45 L1, 75/55 L2, 95/65 L3 30 sec Max Ab Mat Sit Ups L1/L2, GHD Sit Ups L3 90 sec Rest *The clock never stops - switch stations as fast as possible Strength: Deadlift - 3 x 8 Reps @ 50% - E2M Strength/SKill: Double KB Overhead Squat - 3 x 5 Reps - Build Up --- WOD: 10 Rounds 10 Deadlifts - 95/65 L1, 155/95 L2, 225/155 L3 10 Push Ups WOD: 10 Min AMRAP @ Sustainable Pace w/ 5 Min Rest x 4 Sets
10 Calorie Assault Bike L1, 12 Calorie Assault Bike L2/L3 2 Alt Box Step Ups on 20" Box w/ 2 DBs - 35/25 L1, 50/35 L2, 70/50 L3 100 Meter Farmers Carry - same DBs Lift : Strict Press - 3 x 8 Reps @ 50% - E2M --- WOD: 30 Min Rotating EMOM #1 - 10 Double DB Push Press - 35/25 L1, 50/35 L2, L3 #2 - 10 Box Jump - 20/16 L1, 24/20 L2, 30/24 L3 #3 - 15 Russian KB Swings - 53/35 L1, 70/53 L2, 106/70 L3 Lift : Hang Power Clean - 5 x 2 Reps - E2M Strength: Back Squat - 3 x 8 Reps @ 50% - E2M --- WOD: E8Ms x 3 8 Calorie Assault Bike L1, 10 Calorie AB L2, 12 Calorie AB L3 6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 6 Pull Ups L1, 6 C2B Pull Ups L2, 3 Bar Muscle Ups L3 6 Hang Power Cleans - 95/65 L1, 135/95 L2, 185/135 L3 8 Calorie Assault Bike L1, 10 Calorie AB L2, 12 Calorie AB L3 Saturday Class Time at 8 AM
3 Partner Workout - 30 Min AMRAP --- 1 Partner on each station 2 Min AMRAP each station - clock doesn’t stop while switching stations #1. Max Clean and Jerk - 95/65 L1, 135/95 L2, 185/135 L3 #2. Max Row for Calories #3. Max Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 Score = Total weight lifted + Calories + Reps Strength: Bench Press - 10 x 2 Reps @ 70% EMOM
--- Lift: Full Snatch - 3 x 3 Reps - E2M --- WOD: 6 Sets @Sustainable Pace - try to keep them close to same time 6 Calorie Assault Bike L1, 8 Cal L2, 10 Cal L3 6 Burpees L1, 8 Burpees L2, 10 Burpees L3 10 Box Jump Overs - 20/14 L1, 24/20 L2 & L3 Rest 1:1 ratio |
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