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“Enginesque” and Oly – Thursday – 6-29

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Warm Up
8 min AMRAP
15/12 Cal Row
30 Double Unders
10 Russian Swings*

L2 – 15 Double Unders
L1 – 40 Single Unders

*pick a kb that is heavier than what you are using for American Swings in the WOD.

Strength
EMOM10
2 Touch and Go
Power Snatches

WOD
Every Minute on the Minute for 20 Minutes
ODD- 15/12 Calorie Row
EVEN 1-15 Kettlebell Swings (2,1.5)
EVEN 2- 30 Double Unders

Level 2- 12/10 Cals (1.5,1), 15 DU
Level 1- 10/8 Cals (1,0.75), 40 singles
ADV – 50 dubs

“All the Tchotchkes” – Tuesday – 6-27

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Partner WOD!!
2 Rounds

For Reps:
In 5 Minutes
Run 400m
Then as a team AMRAP Squat Cleans (135,95)

Rest 1 Minute

In 5 minutes
Run 400m
Then as a team AMRAP
Toes to Bar

Rest 1 Minute

In 5 minutes
Run 400m
Then as a team AMRAP
Box Jumps

Rest 1 Minute

Level 2 (115,75)
Level 1 (95,55)
ADV (155/105), GHD Sit Ups, 27/24”

*Run the 400m together. You must wait for both partners to finish the run before beginning the AMRAP. Only one person works at a time on the squat cleans, toes to bar, and box jumps.

“Naughty Moose” – Friday – 6-23

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Warm-up
Alternating Tabata
Burpees
Medball Cleans

Goals for Reps to hit
ADV- 7 reps
Rx- 5 reps
L1/L2 – 4 reps

 

Midline
5 Minutes on Command by Instructor- No breaks
-Russain Twists
-Jacknives/modified v-ups
-Knee tucks with feet on the ball
-Plank hold with forearms on the ball
-Sit-ups holding the ball overhead

 

Accessory
3×10 Single Leg Stiff Legged Deadlifts

*Movement starts from the top. Barbell comes to just below the knee and does not touch the ground

 

WOD
4 Rounds
800m Run
15 Burpees
15 Deadlifts (225,155)

Level 2- (185,125)
Level 1- (135,95), 400m Run, 10 Reps

“Itchy and Scratchy” & OLY – Thursday – 6-22

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Warm-up
EMOM10
ODD- 200M Run
EVEN- 5 Strict Pull-ups

ADV – 3 strict Muscle ups or 5-10 strict L-Pull Ups
L1 – 100m, 10 Ring Rows

Strength
Every 2 Minutes Complete:
Squat Clean

1. 3 Reps @75%
2. 3 Reps @75%
3. 3 Reps@80%
4. 2 Reps @85%
5. 2 Reps @85%
6. 1 Rep @90%
7. 1 Reps @95%
8. 1 Rep @100%

These reps should not be touch and go. Reset at the bottom each time and focus on quality/form.

WOD
12 Minute AMRAP
3 Clean and Jerks (155,105)
6 Pistols
9 Pull-ups

ADV- L-Pull Ups
Level 3- 135,95
Level 2- 115,75
Level 1- 95, 55

“Bert” – Wednesday – 6-21

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Warm-up
10 min AMRAP
50’ Bear Crawl
10 Strict T2B/Leg Raises
50’ Broad Jump

Accessory
3×10 Floor Press with DB or KB
3×10 Alt Plank Rows

WOD
In 20 Minutes Complete:
30-20-10
Thrusters (95,65)
Toes to Bar
Alt. Single Arm DB/KB Snatches (50,35)
Double Unders x3
In The remaining time complete: AMRAP Calories on the rower (sub running meters)

Level 2- (75,55), (40,25), DUx 1
Level 1- (55,35), (30,15), Singlesx4

“The Switch” – Tuesday – 6-20

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Warm-up
EMOM 9
Min 1- 5 Burpee Step Ups
Min 2- 20 Lateral Up & Overs on Box
Min 3- 15 Russian Swings

Level 1: 4-16-10 Reps

Strength
1. Deadlift
2-2-2-2 @85%
2. Back Rack Step-up
10 -10-10-10
-Treat this a a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of the leading foot. When using a box the knee should be in line with the hip. If the knee is well above the hip crease, use a smaller box.

Level 1- DBs or Kbs

WOD (15 min hard cap)

60 Burpee Box Jumps for Time (24, 20”)
EMOM- 6 Kettlebell Swings (2,1.5pd)

Scaled – 1.5, 1pd. Step ups are allowed