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“Old Town Road” & Prehab – Saturday 4-13

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PARTNER WOD!!

AMRAP 25

14 Alternating KB Snatches (1.5,1)

12 Toes to Bar

500m Row

*one partner works at a time, resting partner holds medball overhead 20/14

 

 

Level 2 ,-(35,25)

Level 1 – (25,18), 14/10

 

Prehab with Coach Eric **7:00AM Only**

 

Extra Work
30/24 Calorie Bike
15/12 Muscle Ups
30 Overhead Squats (135/95)

*ADV- Rest 5:00 and Repeat in Reverse Order

*L2-115/75
*Scale Mups so they take no longer than 4:00

 

-WOD Cred Mayhem

“The Sweet Science” – Friday 4-12

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Warm-up

Dynamic

 

Mobility

IT Band

 

2 Rounds

:45 on/:15 off

  1. Alternating Single Arm Russian Swings
  2. Push Up with Kettlebell Drag
  3. Lunges

 

Strength

E2MOM10

Back Squat 5 Reps 70-80%

 

WOD

20-18-16-14-10

Kettlebell Swing (2,1.5)

Push-up

Goblet Lunge

 

Level 2- (1.5,1)

Level 1- (1,0.75)

ADV- Ring Push-ups

 

Stimulus: Unbroken on everything or 2 sets.  12-15 min

 

Extra Work

800M Run
2:00 Rest
600M Run
1:30 Rest
400M Run
1:00 Rest
200M Run

“Speed Kills” – Wednesday 4-10

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Warm-up

2 Rounds

1 Min Work/ :20 Rest & Rotate

  1. Air Squats
  2. Jump Rope
  3. Plank Shoulder Taps

 

Mobility

Calf Rolling and Stretching

 

Skill

Double Under and Triple Under Practice

 

WOD

Each for time

At 0:00

100 Double Unders

30 Toes to Bar

30/20 Cal Row

40 Wallballs

At 10:00

80 Double Unders

20 Toes to Bar

25/15 Cal Row

30 Wallballs

At 19:00

60 Double Unders

10 Toes to Bar

20/15 Cal Row

20 wallballs

 

Level 2- 50-40 30 Double Unders, (-5 cals on bike)

Level 1- singles, (-5 Reps from toes to bar, bike and wallballs on each part.

ADV- (30,20)

Lite – 50 Singles, Hanging Knee Raises, 10# Wallball

 

*Record times for all three rounds. You should have around 2 minutes rest after finishing each portion

 

 

Extra Work

4 Rounds
10 Front Rack BB Lunge (155/105)
4/3 Rope Climbs

*ADV – 3/2 Legless
185/125

“Me Me Me Me Me Me” -Monday 4/8 & Oly Class (4pm)

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Warm-up

Dynamic

Strength

EMOM10

Deadlift -3 Reps @75%

Straight Sets

WOD

2 Rounds

25 Pull-ups

25 Box Jumps

50/40 Calorie Row

Level 2- 20 Reps, 30/20 Calorie Row

Level 1- 15 Reps, 20,15

Row

Lite – 15 reps (ring rows), 15 Cal Row

Extra Work
2 Rounds
In 3:00
15/12 Calorie Bike
Then AMRAP Strict Ring Dips
1:00 Rest
In 3:00
15/12 Calorie Bike
Then AMRAP Kipping Ring Dips
1:00 Rest

 

“Godspeed” – Saturday 4/6

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Partnahh WOD!

3 Rounds

60/50 Calorie Row

30 Clean and Jerks (135,95)

40 DB or KB Step overs 20” box (50/35, 1.5/1)

Partition the reps between partners however you choose.

Level 2- 20 Clean and Jerks (115,75) (1,.75)

Level 1- 15 Clean and Jerks, (95,55) (.75/.50)

Extra Work

5:00 EMOM
:30 Negative HSPU
*ADV Deficit

Right Into

10:00 AMRAP
15 Strict HSPU
100’ Sled Push (4/3 Plates)

 

*Scale HSPU so they take 1-2 Minutes Max

“Three Strikes Your Out” -Friday 4/5

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Warm-up

400m Run with Medball

Then:

2 Rounds

:45 on/:15 off

-Medball Squat Cleans

V-Ups w/ Medball Pass

-Medball Burpee to Overhead

Mobility

Lat Rolling

Strength

EMOM10

Power Snatch

2 Reps

-Climb in weight

WOD

3 Rounds

28 Wallballs

14 Toes to Bar

7 OverheadSquats (135,95)

 

Level 3- 115,75

Level 2- 95,55

Level 1- 75,35

Extra Work

Rest 5 minutes & complete the Wod again