WOD

Tuesday

Tuesday

Mobility
5 Minutes of Foam roll or Pknot the psoas and diaphragm
Couch Stretch – 2 minutes each side
Front Squat (3×3)
-Work up to a heavy weight approximately 80-85%
-Then perform three sets at that weight resting about 1:30-2:00 between sets
Metcon (AMRAP – Rounds and Reps)
“What Legs?”
AMRAP 10 Minutes
50 Double Unders
10 Front Squat (115,80)

L3: (:50 Attempts) (95,65)
L2: (75,55)
L1: (100 SU) (Goblet Squats)


Monday

Monday

“Seven Helens” (7 Rounds for time)
“My Seven Helens”

7 Rounds of:
Every 5 Minutes complete the following for time:
400 meter Run
21 KBS (53,35)
12 Pull ups

L3: (35,26)
L2: (26,18) (Negative Pullups) (Jumping Pullups)
L1: (Russian KBS) (RR)

– Rest the remainder of the five minutes
– Score round times

Partner Saturday

Partner Saturday

Warm-up
Team game or warmup
Ex. (Indian Sprints, Ab Mat Pizza, Name Game, Pipe Game, Pipe Fran)
Team Kalsu (Time)
“Team Kalsu”
Teams of Two

For Time
150 Thrusters (135,95)
-EMOM 5 Burpees including the beginning

L3: (115, 75)
L2: (95, 65) (100 reps)
L1: (75,55) (4 or 3 Burpees)

-One Partner does a round at a time (5 Burpees then Max Thrusters)
-On the second minute Partner two starts the Burpees then does Max Thrusters while the other partner rests completely
-This should be a moderate to heavy thruster for both partners
-Try to compromise and use one barbell

Friday HSPU & Diane

Friday HSPU & Diane

Warm-up
15 Minutes of:
HSPU Practice
Deadlifts

-Practice HSPU in an EMOM or in a skill session
-In between sets work up deadlift weight to a weight well above “game time” weight for each athletes
-Go Over proper touch’ n’ go setup

Metcon
Diane (Time)
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

L3: (185, 125) (1-2 Ab Mats)
L2: (155, 105) (15-12-9 HSPU)
L1: (115, 75) (HSPU off Box)

*Aim for strict HSPU if using 1 or more Ab-Mats

*15 min Cap

Cash Out
Gun Show Challenge or

EMOM 10
3 Unbroken Power Cleans
-add each set up to max – start at 50%


Fit Camp

Fit Camp

Warm-up
Metcon (AMRAP – Reps)
Teams of 2
One rows while the other performs Max Situps each round. Your score is total situps accumulated between both partners.
Row 100
Partner does max situps
Switch and partner 2 rows 100m
Row 200
Partner does max situps
Switch – same as above
Row 300
Max situps – same as above
Row 400
Max Situps – same as above
Row 500
Max Situps – same as above
Fit Test 2 min Max DU (AMRAP – Reps)
AMRAP 2
DU or scale to singles
Metcon (No Measure)
3 rounds
:45seconds each no rest
Slam ball or Plate GTO
Ring Rows
KB Russian Swings
Hanging Knee Raise or T2B
400m Run after all three rounds are finished
Metcon (No Measure)
3 rounds
:30 seconds each no rest
KB Step Ups Right Leg
(Hold one KB on chest)
KB Lawnmower Row Right Arm
KB Step up Left
KB Lawnmower Row Left
Run 400m after all three rounds are done

Weightlifting Wednesday

Weightlifting Wednesday
-Weightlifting Wednesday is back!

Weightlifting
Hang Squat Snatch/OHS Complex (7×1)
Low Hang Squat Snatch below the knee + OHS + High Hang Squat Snatch at pockets + OHS + Low Hang Squat Snatch from below the knee

-Perform one complex every 2:00
-Must hold onto the bar for all the movements to count
-Scale to clean/front squat if limited by mobility
Metcon
With Remaining class time chose either the Strength or Metcon depending on what you need most
Metcon (Time)
3 RFT
Row 1500m
Rest exactly 3 mins
Front Squat (7×2)
-Every 2:00 perform two reps
-Pause for 3 seconds in the hole for each rep
– Add weight each set

Tuesday

Tuesday

Bench Press (5×5)
-Perform 5 reps each set, building up to a daily max
– If there is not enough benches for class do Floor Press
Tasty (Time)
“Tasty”
3 Rounds For Time

10 Burpees
20 H/R Push-ups
30 Box Jumps (24,20)
40 Walking Lunges

L3: (20,16)
L2: (Step-ups)
L1: (Push-ups off rack)

Cash Out
Gun Show Challenge!

Monday

Monday

Complex Fran (Time)
For time:
7 bar muscle-ups
7 chest-to-bar pull-ups
7 chin-over-bar pull-ups
21 thrusters
5 bar muscle-ups
5 chest-to-bar pull-ups
5 chin-over-bar pull-ups
15 thrusters
3 bar muscle-ups
3 chest-to-bar pull-ups
3 chin-over-bar pull-ups
9 thrusters
Men: 95 lb.
Women: 65 lb.

L3: (5,4,3 Bar MU or Jumping Bar MU)
L2: (75,55) (Jump C2B, Pull-up, RR)
L1: (45,25) (Jumping C2B 21-15-9)

– Scale to appropriate Thruster weight as well as two or more challenging muscle up or pull-up variations
– This workout is still fast, but there is a higher skill level of gymnastics and more transitions!
Weightlifting
Back Squat (3×5 @75%)
-In as few sets as possible work up to 75%, then perform three sets across
– Rest 1-2 mins between sets

Saturday

Saturday
– Beach WOD has been rescheduled for Labor Day weekend
-Normal schedule and a partner WOD!

“Fast & Furious” (Time)
In Teams of Two

For Time
Run 400m Together
60 Deadlifts (225,155)
Run 400m Together
40 Cleans (155,105)
Run 400m Together
20 Sumo Deadlift High Pulls (115,75)
Run 400m Together

-Setup your bar for the weight to be stripped after each run

L3: (185, 125) (135,95) (95,75)
L2: (155, 105) (115,75) (75,55)
L1: (135, 95) (95,65) (35 KB, 26 KB)


Friday

Friday

Snatch (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Clean and Jerk (1 RM)
-20 Minutes to establish 1 RM
-no more than 4 attempts above 90%
Cash Out
With any extra time complete the Endurance, Core or both
Metcon (Time)
100 AB Mat Sit ups
Metcon (Time)
Endurance

3RFT
500m Row
400m Run

Rest 3 Min


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