9-28-18
Warm Up: – 4 min PVC warmup
Hip Internal Rotation drills
4 min db warmup
WOD: – 5 rounds for time
20 db snatches @ 50/35
30 sec L-sit
Accessory: – 3 RNFT
100m front rack kb carry
100ft sled row @ 135/90
12 pikes on the rower
Warm Up: – 4 min PVC warmup
Hip Internal Rotation drills
4 min db warmup
WOD: – 5 rounds for time
20 db snatches @ 50/35
30 sec L-sit
Accessory: – 3 RNFT
100m front rack kb carry
100ft sled row @ 135/90
12 pikes on the rower
Warm Up: – 2 min jump rope
4 min “Squat Potato”
Skills: – HSPU drills
Transition drills
WOD: – For Time
50 walking lunges
40 wallballs @ 20/14
30 cal row
20 HSPU
10 Muscle ups
20 HSPU
30 cal row
40 wallballs @ 20/14
50 walking lunges
Cool down: – NFT
1 mile bike
25 banded goodmornings
90 sec pec smash
Warm Up: – AMRAC 8
5 inchworms
15 mtn climbers
20 sec HS hold
25 air squats
Strength: – 9 – 7 – 5 – 3 – 1
Strict Press @ 75% – 95%
Bent over barbell row @ same #
WOD: – 3 rounds for time
30 situps
30 deadlift @ 135/95
*If you break the situps or the deadlift,
perform 3 penalty thrusters*
Warm Up: – 3 min EACH:
Bike
Row
Run
Followed by: 10 burpee box jumps
30 band pull-aparts
60 sec DU/SU
Conditioning: – 4 x 200m sprints
(work/rest 1:1)
WOD: – AMRAP 6 x 3
30 DU
15 T2B
5 burpee box jump overs @ 30/24
*REST 3 min between rounds*
Warm Up: – 3 min row/run/bike
60 sec each:
banded monster walk
rig post squats
“bear complex”
front rack lunges
3 min front rack mobility (Athletes Choice)
WOD: – A. Front Squat
6 @ 75%
4 @ 80%
3 @ 85%
3 @ 88%
1 @ 90%
1 @ 93%
B. “The Terminator”
5 x 10 @ 60%
Perform 25 plate G2OH between sets
@ 45/25
Warm Up: – AMRAC 5
5 pullups
10 pushups
15 air squats
6 d-ball OTS @ 50/35
WOD: – AMRAP 15
10 pullups
5 d-ball squat cleans @ 50/35
30ft OH carry
5 d-ball thrusters
30ft OH carry
Accessory: – 3 rounds NFT
10 burpee box jumps (explosive)
10 strict T2B
Warm Up: – 7 min barbell warmup
8 min lift & load
WOD: – EMOM 22
O: Push Press + Push Jerk + Split Jerk
E: 12 wallballs @ 20/14
Accessory: – 2 rounds NFT
60 sec D-ball hug @ 90/50
30 banded tricep extensions
60 sec banded plank
Warm Up: – Tic-Tac-Toe
WOD: – For Distance
30 min Run/Row/Bike
Pick a partner to keep you moving.
Maintain a constant pace.
Cool Down: – Class stretch session
Warm Up: – Complete the following in 8 min:
400m medball run
60 sec jump rope
15 candlesticks
20 ring rows @ 1111
20 kb swings
WOD: – AMRAP 15
30 DU
15 K2E
10 D-ball over the shoulder @ 90/50
(alternating shoulders each rep)
Cool Down: – 800m run
90sec Cobra stretch
60 sec calf smash
Warm Up: – 4 min barbell warmup
25 banded pull-downs
25 banded good mornings
25 russian twists w/plate (25/15)
WOD: – Deficit Deadlifts
3 – 3 – 3 – 3 – 3
Accessory: – NFT
Sub 3 min bike mile
2 x 10 S/L glute bridges with 2 sec pause
90 sec pigeon pose (each leg)