WOD

Tuesday

Tuesday

Futuristic Lover by CFNE (Time)
“Futuristic Lover” by CFNE
Front Squats 185,130#
10-9-8-7-6-5-4-3-2-1
Double Unders
10-20-30-40-50-60-70-80-90-100

Time Cap: 25 min
L3: 155/105# :10, :20, :30… attempts
L2: 115/80#
L1: Goblet Squat (heavy); 2x SU

Finisher
A) BB RDL 4×12
B) Sorenson Hold 4x :30

Monday

Monday

Gymnastics
EMOM 10 T2B Practice:
Ex. 2 K2E + 2 T2B each min

– Make an achievable goal that you can hold each min without fatiguing for later

2 Clean and Jerks
Every :90 for 6 sets
-Clean and jerk double
– work up to heavy NOT maximal
Metcon (Time)
“Hang Nail”

3 Rounds for time
10 Hang Clean And Jerks 135/95#
15 Toe 2 Bar

L3: 115/80#; Knee to Elbow
L2: 95/65# ; Knee Raise
L1: 75/55#; Toes to Post

Cash Out
5 Rounds – Super set this circuit
10 Strict Pullups Under hand grip – chest to bar is the goal
10 DB Rows Each Side
15 Face pulls
Rest about 1-2 minues after each circuit

Saturday

Saturday

Metcon (AMRAP – Rounds and Reps)
“60 Beats a Millisecond”

With a partner:
AMRAP 30
600m Run
60 Goblet Walking Lunges (53,35)
60 Situps
60 Box jump Overs (24,20)
60 Situps
60 Thrusters (45,35)
600m Run

L2: 35/26#, Step ups
L1: BW Lunge

-Partners perform the run together and can split up reps however they choose

Friday

Friday

Strength
EMOM 20
Even – 2 Deadlifts
Odd – 2 Power Cleans
Deadlift
Power Clean
Sumo Seven (AMRAP – Rounds and Reps)
“Sumo Seven”
AMRAP 7
7 Sumo Deadlift High Pull 95/65#
7 Lateral Burpees Over the Bar

L2: 75/55#
L1: 35/26# KB

Finisher
Endurance
3 RDS
15 Cal Row
15 Cal Ski
Rest 1 Min

Fit Camp

Fit Camp

Warm-up
3 Rounds
50 ft Waiter Carry R
10 Goblet Squats
15 V-ups
10 Bent Over Rows (5ea)
50 ft Waiter Carry L
10 Min Cap
Riding Dirty (Time)
For Time:

15-9-6
Cal Bike
Burpees
Rest 2 min
21 Cal Row
4 Ring MU
15 Cal Row
3 Ring MU
9 Cal Row
2 Ring MU

L2: 8-6-4 Dips or 15-12-9 Ring Row (feet elevated)
L1: Box Dips/ 15-12-9 H/R Pushup; RR feet flat

Choose Dips or Ring Rows Based on weaknesses

Wednesday

Wednesday

A: Metcon (AMRAP – Rounds and Reps)
“Team Med Ball Relay”
AMRAP 20
One athlete performs one round while the other rests
200m Medball Sprint (20,14)
10 Medball Sit-up throws to partner (20,14)

L2: 14/10#
L1: No weight

Finisher
4 Rounds
15 BB bicep Curls
20 Banded Tricep extensions
20 Back extensions

Tuesday

Tuesday

Weightlifting
Squat Snatch (EMOM 10)
-Perform 1 squat snatch
-Build up in weight each set; have a goal in mind for the final set and work backwards
TwerK (Time)
“TwerK”
15-12-9-6-3
Squat Snatch (95,65)
Toe 2 Bars
Rest 3:00
3-6-9-12-15
Over Head Squats (95,65)
Pullups

L3: 75/55#, Knee to Elbow
L2: 65/45#, Banded Pull-ups/Jumping
L1: Squat Clean, Front Squat; Ring Row/Knee raise

Cash Out
A) Sotts press 3×10
B) Farmer’s Carry 4x100m (heavy)

Monday

Monday

Cash Out
rear foot elevated split squat (3×12 ea)
DB Bench (3×12)

Saturday

Saturday
-Todays WOD is dedicated to Chris Orlando whom the 5k Boston Marine Corps run today is dedicated to
-One of our members graduated with him and will be running the race today in his honor

Orlando (Time)
“Orlando”

10 Rounds for time of:

16 Plate Overhead Walking Lunges 45/35#
14 Burpees
1 Thruster 135/95#

Dedicated to Chris Orlando (23) Flight Crew Corporal Marine of Hingham, MA who died Jan 14,2016 along with 11 other Marines when two CH53 helicopters collided off the coast of Hawaii during a nighttime training mission.

“Life is two dates and a dash; make the most of the dash”

L3: 115/75#
L2: 35/25#, 95/65#
L1: 25/10#, 75/55#

Friday

Friday

Clean Grip Deadlift (3RM)
-15 min find a 3RM
Back Rack of Legs (AMRAP – Rounds and Reps)
“Back rack of Legs”
AMRAP 10
20 Back Rack Lunge 95/65#
50 DU

L3: 75/55
L2: 55/45
L1: 45/35 100 SU


1 2 3 25