WOD

Tuesday

Tuesday

Weightlifting
EMOM 10
ODD: Rope Climb Practice
-Learn J hook
-Advanced athletes work on legless

EVEN: 3 Touch N’ Go Power Snatch
-work up to 65-70%
-practice technique and controlling barbell on the way down

Power Snatch
Metcon (Time)
“Clymber 2.0”
1000m Row
Then
3 Rounds
3 Rope Climbs
15 Heavy KB Swings (70,53)
30 Double Unders
Substitute for 3 rope climbs is 12 strict pullups

L3: (3-2-1 Ropes) (53,35) :30 DU)
L2: (1-1-1) (35,26)
L1:(500m Row) (12 RR) (60 SU)

Cash Out
1) AB Wheels 80 reps
2) Pendlay Rows 4×8-10

Burpee Bonanza Monday!

Burpee Bonanza Monday!

Back Squat (8-8-6-6)
8@65%
8@70%
6@80%
6@85%
Burpee Bananza (Time)
“Burpee Bonanza”
Inspired by Crossfit.com 180917
10 rounds for time of:
10 Cal Row or Bike
10 Burpees
Rest 30 seconds between rounds

L2: 8 Rounds
L1: 7 Rounds 7 Cals 7 Burpees

*Cap 16

Cash Out
3 Rounds
20 Glute Bridge Banded or Off plate
20 GHD Hip Extensions

Partner Saturday

Partner Saturday

Metcon (AMRAP – Rounds and Reps)
“Team Caboose”
Teams of 3

AMRAP 22
22 Calorie Row – Each Athlete
44 Burpee Pullups
66 DB 1-Arm Snatches (50,35)
400m Plate Run Together (45,35)

L3: (35,20) (35,25)
L2: (25,15) (25,10) (Jumping pull-ups)
L1: (15,10)

One athlete works at a time except during the run. One Athlete Must Hold the Plate Over Head the Entire workout except on the run. During the run one athlete must carry the plate anyhow.(45,35)

Squats and the “Deadly Deficit”

Squats and the “Deadly Deficit”

Back Squat (10@60%-8@70%-8@75%-8@80%)
Deadly Deficit (AMRAP – Reps)
“Deadly Deficit”
AMRAP 12
12-9-6-3-6-9-12
200m Run
Front Squat (185,125)
Deficit Hand Stand Pushups (6″,4″)–(45+25 plate, just 45 plate)

L3:(155, 105) (HSPU)
L2: (135, 95) (HSPU off box/mat)
L1: (95,65) (Pike Pushups)

Finisher
3 RDS
10 each side – Pistols or 1 Leg Squats of box – add weight if possible
20 each side – Medicine Ball Russian Twists (20,14)

Fit Camp

Fit Camp
Beer Mile for Boobs Oct 13!

Warm-up
8 Mins of:
Agility Ladder Drills
Core
3 Rounds
1 Minute- Runners Situps
1 Minute – Leg Raises
1 Minute – Bicycle Crunches
Rest 1 Minute between rounds
Metcon (AMRAP – Rounds and Reps)
“Horsepower”

AMRAP 6
40 Walking Lunges
10 Burpee Box Jump Overs

RX+: (45,35 Plate OH)

Metcon (Time)
“Dubs does it”

3 Rounds for time
300m Row
50 Double Unders
10 Burpees

*100 Singles


Wednesday

Wednesday
-Beer Mile for Boobs OCT 13th Registration starts Friday!
-Weather permitting there will be no afternoon classes, please join us at Lululemon at Derby Street Hingham for a workout

Gymnastics
Kipping Ring Dips
Ring Dips
Ring Dip Holds
Negatives

-Create an EMOM or skills session

Metcon (Time)
“Danky”
1-2-3-4-5-6-7-8-9-10
Deadlift (225,155)
20-18-16-14-12-10-8-6-4-2
Ring Dips

L3: (185, 125) (Horseshoe Dips)
L2: (155, 105) (Banded Dips)
L1: (115, 80) (Box Dips)

*15 min Cap

Finisher
4 Rounds
8-12 Reps – DB Flat Bench Press
15-20 Reps GHDSU
Extra Oly
Every 2:00 for 7 sets
Power Clean + Hang Power + Power Clean + Hang Power
-add weight each set until Max

Tuesday

Tuesday

Pull-ups (50 for time )
-Strict pull-ups
-Partner assisted
-Banded

*Choose your hardest variation

“One-80” (Time)
“One-80”
3 Rounds
30 KB Swings (70,53)
30 Box Jumps (24,20)
30 Toe 2 Bar

L3: (53,35) (Knee 2 Elbow)
L2: (35,26) (Step-ups)
L1: (26,18) (Knee Raise)

Cash Out
Superset
5×8 BB Underhand Bent Over rows – build to 3 heavy sets
5x 1Minute Plank- Try and add 10 seconds to each plank each round

Monday

Monday

Back Squat (10@60% 8@65% 6@70% 6@75% 6@80%)
Rest 2:00 between heavy sets
Made in America (AMRAP – Reps)
“Made in America”

4 Rounds
AMRAP 2-minutes:
10 thrusters
200-m row
Max-rep thrusters
Rest exactly 3 minutes between rounds.
Men: 95 lb.
Women 65 lb.

L3: (75,55)
L2: (55, 45)
L1: (7 Thrusters) (150m Row)

Core
1) Back ext 4×15-20
2) 7 Rounds
Snatch Pull – Hang snatch (above knee) – Full Snatch
–All Flat Footed–
work up to the heaviest possible
Rest :90 seconds between sets

Partner Saturday

Partner Saturday
A message from Jason:
You may have noticed a lot of running lately, get used to it. Building the endurance base will dramatically help you in the OPEN this year!

Team Jared (Time)
“Team Jared”
Teams of Two

4 rounds for time of:
Run 800 meters
40 Pull-ups
70 Push-ups

Rx+: wear a vest

U.S. Army Master Sergeant Jared N. Van Aalst, 34, of Laconia, New Hampshire, assigned to the U.S. Army Special Operations Command, based in Fort Bragg, North Carolina, died August 4, 2010, in Kunduz province, Afghanistan, of wounds suffered while his unit was conducting combat operations. He is survived by his wife, Katie Van Aalst, his daughters Kaylie and Ava, and a posthumous son, Hugh Jared.

Friday

Friday

Back Squat (10@60% 8@65% 8@70% 8@75%)
Rest 2:00 between sets
Metcon (Time)
“Dubstepping”

21 Front Squats (135,95)
60 Double Unders
15 Front Squats (135,95)
60 Double Unders
9 Front Squats (135,95)
60 Double Unders

L3: (115,80) (:50 DU)
L2: (95,65)
L1: (Goblet Squats) (120 SU)

12 Min cap
Cash Out
4×10-15
1)DB Reverse Fly Terminators
-Hold a back extension on the GHD while performing DB reverse flys with straight arms
2) 4×12 (6ea) Bulgarian Split Squat (Heavy)

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