WOD

Wednesday

Wednesday

Hump Day (AMRAP – Reps)
“Hump Day”
5 Rounds
1 Minute : Wall Balls (20,14)
1 Minute : KB Swings (70,53)
1 Minute : Push ups
1 Minute : Cal Row
Rest 1 Minute

L3: 53/35#
L2: 14/10, 35/26#, H/R PU
L1: Air Squats, Box Push-ups, 26/18

Strength
1) Banded RDL 4X6-8
1b) Incline Filly Press 4×6-8 ea

Tuesday

Tuesday

Metcon (AMRAP – Rounds and Reps)
“Soul Food”
AMRAP 20
2 Rope Climbs
20 Burpees
20 Toe 2 Bar
20 Box Jump Overs 24/20″

RX+: 2 Legless or 1 Pegboard
L3: 1 Rope Climb, Knee 2 Elbow
L2: 5 Inverted BB Rows, Step-ups
L1: Toes to Post/Knee raise


Monday

Monday

Squat Clean + Hang Squat Clean Complex
– Rest 90s-2:00 between heavier sets.
Beginners:
Work technique with light or sub front squats, 5 x 5 from the rack.

Complete 1+1 every :90 for 10 sets
Benji (Time)
“Benji”
For Time
800m Run
30 Squat Cleans 135/95#
800m Run

Cap 15 mins

L3: 115/80#
L2: 95/65# (Power + Front Squat allowed)
L1: 75/55#, 800&400m Run

After Party
1) GHR 4x 10-15
2) SA DB Push Press 4×5 ea (2X11)

Saturday

Saturday

Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Friday

Friday

Metcon (AMRAP – Rounds and Reps)
“TEAM Row and Push AMRAP”

AMRAP 25
300m Row
10 Hand Stand Pushups
Then tag partner

L3: 6-8 HSPU
L2: AB-Mat HSPU, HSPU Off Box
L1: Pike PU

-Row counts as 30 reps
After Party
a) Team party
4 Rounds
P1: Front Rack Carry 150 ft
P2: V-ups

Fit Camp

Fit Camp

Warm-up
3 RDS
100m run
10 air squat
10 jumping lunges
10 sit ups
Metcon (Time)
TSA Trainee
400m run
20 Kb Suitcase Deadlifts (53,35)
40 Wall Balls (20,14)
20 Toes to bar
20 Goblet Squats
Rest 2 min
600m run
20 Kb Suitcase Deadlift (53,35)
30 Wall Balls (20,14)
20 Toes to Bar
20 Goblet Squats
Rest 2 min
800m run
20 Kb Suitcase Deadlifts (53,35)
20 Wall balls (20,14
20 Toes to Bar
20 Goblet Squats

-10 Deadlifts was arm


Wednesday

Wednesday
Gymnastics Clinic Sun 8-10am

Snatch Pull + Hang Squat Snatch + OHS + Squat Snatch (1RM)
-Add weight each set starting with empty bar
-Every 2:00 for 10 sets
-Goal is working full extension, opening hips and getting tall before we get small

Tuesday

Tuesday

Metcon (Time)
“Gymnasty Runski”
12/8 Muscle ups
400m Run
24 Chest 2 Bars
800M Run
24 Chest 2 Bars
400m Run
12/8 Muscle Ups

L3: Bar MU Scale Reps if needed, Chin over bar Pull-ups
L2: Low Ring Transitions or Band MU
L1: 2 Dips= 1 MU
Scale Run if Needed

After Party
a) Floor Press 4×5
a2) Farmers Carry 4x100ft Heavy
a3) Weighted DeadBugs 4×20

Monday

Monday

Deadlift (5×5)
-Add at each set
-:3 negative on each rep
Lamb Chop (AMRAP – Rounds and Reps)
“Lamb Chop”
AMRAP 12
12 Back Rack Reverse Lunges 135/95#
12 Hang Power Cleans 135/95
12 H/R Push-ups

RX+: 155/105
L3: 115/85#
L2: 95/65#
L1: 75/55#, Box Push-ups

Finisher
Glute March 4x :30
KB Sumo RDL 4X20

1 2 3 4 5 33