WOD

Saturday

Saturday
ACs blasting come get your WOD on

31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
If necessary due to weather sub 25/20 Cal Ski or Row on Damper 10 for Run with Sandbag

Score Cals and reps of the AMRAP


Friday

Friday

Metcon (Time)
For Time:
“Annie went Bad”
Part 1
50-40-30-20-10
KB Swings (53,35)
ABmat Situps

Rest Exactly 5 Minutes

Part 2
10-20-30-40-50
Cal Row
Pushups

L2: 35/26#
L1: 26/18#, 25-20-15-10-5


Fit Camp

Fit Camp

Warm-up
Teams of Two
AMRAP 10
P1 250m Row
P2 5 Snatch Deadlift
5 Muscle Snatch
5 Back Squats

P2 Completes the triplet then rests till P1 finishes row

Dead Leg (Time)
“Dead Leg”
10 Hang Power Snatches 75/55#
15 Burpee Box Jump Overs 24/20″
20 KB Sumo Deadlift High Pulls 53/35#
400m Run
Rest 2 Mins
10 Hang Power Snatches 95/65#
15 Burpee Box Jump Overs
20 KB SDLHP
400m Run
Rest 2 Mins
10 Hang Power Snatches 115/80#
15 Burpee Box Jump Overs
400m Run

L3: 55/45, 75/55, 95/65
L2: 45/35, 55/45, 75/55; Step-ups
L1: Power Clean, 200m Run

– Choose weights you can finish each round in 1-2 sets
Finisher
A) BB Hip Thrusts 3×8-12
a2) GHR 3×10-15
a3) Sandbag Carry 3×200 Ft

Wednesday

Wednesday

Strength
Fit Test: Max Pull-ups
Max set of pull-ups:
-either kipping, butterfly, or least resistance band
Metcon (Time)
“Tug Nut”
7 Rounds
7 Strict Pullups
7 Power Cleans 135/95#

L3: 5,5 reps
L2: 95/65#, Band Pull-ups/ Negatives
L1: 65/55#, Ring Row


Tuesday

Tuesday

Warm-up
Pose Running Drills
Then
Front Squat (Warm-up)
-Work up to heavy 8-10 reps above WOD WT.
Crash Test (Time)
“Crash Test”
400m Run
30 Front Squats 95/65#
500m Row
30 Front Squats 95/65#
400m Run

L3: 75/55#
L2: 65/45#
L1: Goblet Squat

-Choose a weight you can do big sets of front squats with
-Good runners should go hard and try to hold on!
Cash Out
A) DB Reverse Lunge 3×6-8 ea (HEAVY)
B) DB walk the Box 3x Max

Monday

Monday

Shoulder Press (1RM)
In 12 mins establish 1RM
Beginners: 5×5
Head Banger 3.0 (Time)
“Head Banger 3.0”
3 Rounds
10 Strict Handstand Pushups
20 Burpees
40 Double Unders

L3: 1-2 Ab Mats, :40 DU
L2: HSPU off box
L1: Z-press, 80 SU


Aerobic Class

Aerobic Class

Metcon (Time)
Teams of Two
Part A
75 Cal Bike
Run 800m
75 DB Snatch
75 Cal Row
rest 5:00

Part B
Teams of Two
3 Rounds
Row 1000m
50 Push-ups

Split all movements including run

Some teams may start with part B


Saturday

Saturday
DONATIONS are LIVE:
Use this link to donate to the Riley Howell Foundation: https://rileyhowellfoundation.org/

Riley 21 (Time)
“Riley 21”
For Time
10 – 1
Deadlifts (225/155)
Toes to Bar

Then
1-10
Power Cleans (155/105)
Bench(Floor) Press (155/105)

L3: Partner WOD
L2: 185/125#, 115/80#, Knee Raise/K2E
L1: 155/105#, 85/60#, Sit-ups

On April 30, 2019, Riley Howell was in class at UNC Charlotte. Seven minutes in, shots rang out and in a split-second decision, Riley chose to fight. He would not live to know that his actions saved others.

Riley died as he lived – selflessly, bravely and in service to others. In memory of his courageous act and to honor a remarkable young man, the Riley Howell Foundation Fund will support organizations benefiting families affected by gun violence.

*use same barbell–just strip weight
*use hip bridge to raise the bar off ground for floor press
*floor press and start demo https://youtu.be/Rw48pWMs76o

Friday

Friday

ThrusterNator (Time)
“ThrusterNator”
10-9-8-7-6-5-4-3-2-1
Thrusters 95,65#
200m Run after each round

L3: 75/55#
L2: 55/45#
L1: DB Goblet Thruster
After Party
a) Glute March 4x 1:00
a2) Banded leg curl 4×25 ea

b) DB Hammer 3×10
b2) DB Tate Press 3×20

c) Bike 40-30-20-10 Cals x1-2 Rds
Rest 1:00 between sets


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