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“Kid and Play” – Wednesday 4/3

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Warm-up

In 3 minutes

12/10 Cal Bike

12 Jumping Squats

AMRAP Plank Hold

Rest 1 minute

In 3 minutes

12 Burpees

12 Scap Pull Ups

AMRAP Hollow Hold

Mobility

Quad Rolling

WOD(20 minutes)

5 Rounds

In 3 minutes complete:

12/10 Calorie Row

12 Thrusters (95,65)

Then AMRAP Chest to Bar Pull-ups

Rest 1 minute

ADV – 15/12 cal, 15 Thrusters

Level 2- 12/10, 75,50

Level 1- 10/8, 55,35,

Lite –  8 cal row, empty barbell, jumping pull-ups

Extra Work

25 GHDs

25 T2b

25 Abmat Situps

50 ft HS Walk

Rest 5 Mins

Repeat in Reverse Order

“Couch Time” – Tuesday 4/2

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Warm-up

2 Rounds

:30 on/:10 off

  1. Lateral Up & Over
  2. Push Ups w/ Feet on Box
  3. Bulgarian Split Squat Jumps(Right leg)
  4. Bulgarian Split Squat Jumps (Left leg)

Strength

EMOM8

1 Split Jerk

WOD

30-20-10

Box Jump

Kettlebell Swings (2,1.5)

Pistols

Push-ups

 

Level 2-  (1.5,1)

Level 1-  (1, 0.75)

ADV- 30- Kipping hspus-20 strict- 10 deficit

Extra Work

21-15-9

Deadlift (225/155)

Bar Facing Burpee

“So……What Are We?” – Friday 3-29

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Warm-up

Dynamic Warmup

 

Mobility

Pigeon Stretch

 

Strength (16 minutes)

E2MOM

Deadlift

  1. 3 reps @ 70%
  2. 3 Reps @75%
  3. 2 Reps @80%
  4. 2 Reps @85%
  5. 1 Rep @90%
  6. 1 Rep @95%
  7. 1 Rep @100%
  8. 1 Rep @101-102%

 

WOD

10 Minute AMRAP

12 Alternating DB/KB Snatches (50,35) (1.5/1)

12 Wallballs

 

Level 2- 40,25 (1

Level 1- 30,15

 

Extra Work

3 Rounds of

18/15 Cal Bike

14 T2b

12 GHD’s

“Hold the Door” & Oly – Thursday 3-28

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Warm Up – Partner Up!

P1- 1 Minute Row

P2- Plank Hold

Switch

P1- 1 Minute Row

P2- Air Squats

Switch

 

P1- 1 Minute Row

P2- Alt. Lunges

Switch

 

PARTNER WOD!!

100/80 Calorie Row

100 KB Lunges (1.5,1)

100 KB Swings

100 Push-ups

100 Goblet Squats

 

E3MOM- 5 Burpees

 

Level 2- 80 Reps, 1,0.75

Level 1- 60 Reps, 0.75,0.5

 

Olympic Lifting Class **6:00PM Only**

 

“Jeep Wave” – Wednesday 3-27

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Warm-up

Run 400m

Then 2 Rounds

:30 on/:10 off

Strict Pull Ups or Ring Rows

Moon the Sky

Burpees

 

Mobility

Shoulder Opening

Thoracic opening

 

WOD

3 Rounds

800m Run

20 Overhead Squats (95,65)

20 Pull-ups

 

Level 2- 75,50

Level 1- 55,35, 15 Reps, 400m Run

Lite – 400m run, PVC OHS, Ring Rows

 

Extra Work

50’ HS Walk

7 Squat Clean (185/125)

50’ HS Walk

7 Squat Clean (185/125)

50’ HS Walk

7 Squat Clean (185/125)

50’ HS Walk

*Scale to 165/115 and 25’ HSWalk or 3 Wallclimbs

ADV– (225/155)

“Fook Grip” – Tuesday 3-26

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Warm-up

Dynamic Warm Up

 

Mobility

Trap Mash

 

Strength

E2MOM14

1 Power Clean

1 Front Squat

1 Push-Jerk

1 Split Jerk

 

Gradually add weight throughout the 14 minutes

 

WOD

10-9-8-7-6-5-4-3-2-1

Hang Power Clean (135,95)

Burpee Lateral Jump

 

Level 2- (115,75)

Level 1- (95,55)

 

Extra Work

100 double unders

15 Strict HSPU

5/4 Rope Climbs

15 Strict HSPU

15 Double Unders

 

ADVlegless & 2 rounds w/ 5 min rest between

“Back to Business” & Oly – Monday 3-25

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Warm-up

400m Run

Then 2 Rounds

20 Lateral Up & Overs

20 Sit-ups

20 Bulgarian Split Squats (10 each leg)

 

Strength (12 Minutes)

EMOM12

2 Box Squats – Across

 

WOD (15 Minutes)

21-15-9

Box Jump Overs

Push Press (95/65)

Toes to Bar

 

Level 2- (95,55)

Level 1- (75,45)

Lite – Step ups, Barbell Push Press, Hanging Knee Raises

 

Extra Work

4 Rounds

AMRAP 3

20/15 Cals Bike

Muscle Ups in the remaining time

Rest 2 mins

 

Olympic Lifting Class **4:00PM Only**