Month: July 2017

Warm Up: – 3 min PVC warmup

AMRAC 5

Ascending rep pullups / ring rows

10 sec HS hold

20 sec squat hold

WOD: – "Barbara"

5 rounds for time:

20 pullups

30 pushups

40 situps

50 air squats

Warm Up: – AMRAC 5

5 cleans + 5 push press + 5 push jerk + 5 thrusters

5 burpees over the db

Complete this combo on the R, then L

Strength: – 3 x 8 Front Rack Lunges

NTE 75% of 5 rep squats from Tuesday

Begin @ 60% & work up

WOD: – 5 rounds for time

200m farmers carry @ 50/35

20 deficit pushups (on db's)

10 db push jerk

Warm Up: – EMOM 12

1. 12/10 cal row

2. PVC shoulder mobility

3. 20 PVC OH walking lunge

4. 6 burpee box jumps

WOD: – 5 attempts at each:

50ft broad jump in as few jumps as possible (score = jumps)

3 pushups as slow as possible (score = longest time)

Max L-sit hold in rings (score = longest time)

Warm Up: – 3 min barbell warmup

5 air squats

3 jumping pullups —» pullups

1 strict T2B

Strength: – 5 sets NFT

3 Push Press + 1 thruster

@ 85% PP 1RM

WOD: – For Time:

2 rounds 

22 wallballs @ 30/20

22 T2B

Rest 2 min

50 burpee pullups

Warm Up: – 6 min barbell / leg movements

WOD: – A. Box Back Squats

5 x 5 

Superset w/12 reps “curl grip” barbell rows @ 95/65

B. Double kb deficit Good Mornings

4 x 10 AHAP

Warm Up: – 6 min dynamic / stretch

2 min jump rope warm up

Strength: – 5 x 5 good mornings 

WOD: – For Total TU/DU

E:4 min for 24 min

1 min TU/DU

400m run

6:00AM Class

Warm Up: – 3 min run or row

2 min PVC drills

6 min barbell warmup

Strength: – OHS

3 – 3 – 3

WOD: – 3 rounds for time

Row 250

12 squat snatch @ 65/45

21 pushups

.

5:30PM Class 

Warm Up: – 6 min barbell warmup

AMRAC 5 

8 kb swings

4 burpees over the bar (empty)

2 candlesticks

TEAM WOD: – "30 Rock"

In teams of 3 complete AMRAP 20, with 1 person always on the rower, 1 person working the movements, and 1 person resting. Work cannot begin until the rower has been reset and is spun up. Rotation occurs when the rower completes 350m. Team members must rotate (no double row sessions).

AMRAP 20

8 squat snatch @ 75/45

10 burpees over the bar

12 T2B

Warm Up: – 90 sec pigeon stretch each side

AMRAC 6

1 bear complex (empty bar)

Clean, FS, PP, BS, PP

Add 20/10 # each set

3 inch worms

5 ring rows —» ring pullups

Skills: – Ring transitions

WOD: – EMOM 10

5 hang power cleans @ 155/105

4 front squats @ 155/105

3 Muscle-ups

Warm Up: – 400m medball run

20 kb SDHP 

10 T2B

Partner WOD: – For Time

1 mile run (partition any way)

Then: 5 rounds

100 air squats

200m farmers carry @ 70/53

10 wall climbs

Mobility: – 90 sec/side trap smash w/lacrosse ball

3 min psoas smash with plate @ 45/35

Warm Up: – Run or Row 3 min

EMOM 9

1. 50ft bear crawl + 5 broad jumps

2. 10 kb/db windmills (5 per side)

3. 5 good mornings + 5 burpees

Strength Accessory: – NFT

2 x Max Rep Glute Ham raises

3 x 8 weighted pistols

3 x 10 ring pushups

3 x 8 db pull-overs

WOD: – For Time

50 – 35 – 20

DB snatch @ 50/35

GHD situps