Monday April 15 - Saturday April 20

Monday April 15

 

Part A

 

5 sets:

Minute 1: 10 Back Squats (60-65%)

Minute 2: Max Air Squats

Minute 3: Recovery Bike/Row (Slow-Moderate)

 

-rest 3 minutes before going to Part B-

 

Part B

 

4 sets:

10 Rear Foot Elevated Split Squats (each side)

10 Single Leg RDLs (each side)

-rest 1:00 between sets-

 

Tuesday April 16

 

Part A

 

5 Unbroken Sets:

3 Clean High Pulls + 3 Hang Power Cleans + 3 Front Squats

 

Part B

 

15-12-9-6-3

Devil Press (2x50/35) 

45-36-27-18-9

Sit Ups

 

Wednesday April 17

 

Part A

 

1-3 rMU EMOM x 8min

OR

EMOM x 9min

1- False grip pull-ups 1-3 reps OR False grip ring rows 8-10 reps

2- 5-8 ring dips or 8-10 bench dips

3- 3-5 strict banded transitions.

 

Part B

 

Max effort Row:

 

1000m

800m

600m

400m

200m

 

Equal work:rest ratio

 

Thursday April 18

 

Part A

 

Every 2:00 (5 sets) 

5 Snatch Push Press + 1 Snatch Balance

 

Part B

 

5-4-3-2-1

Power Cleans (185/125)

10-8-6-4-2

Burpee Broad Jumps (4’/3’)

 

Friday April 19

 

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Strict Handstand Push Ups (sub tripod pike pushups)

 

-rest 5:00-

 

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max reps Push Ups

 

-rest 5:00-

 

7:00 AMRAP

1000/850m Ski (OR Row)

In remaining time:

Max Dumbbell Bench Press (2x50/35)

 

Saturday April 20

 

Part A

 

Teams of 2

8 sets (each/1:1)

50 Double Unders

1 Rope Climb (Or 5 Strict Pull Ups)

5 Overhead Squats (155/105)

 

Part B

 

4 rounds:

 

15 Stick Sit Ups – straight legs or butterfly legs

30 Flutter Kicks (each side)

8 Around the Worlds (each side)

30 yd Isolateral DB Farmers Carry (left)

30 yd Isolateral DB Farmers Carry (right)

Monday April 8 - Saturday April 13, 2024

Monday April 8

 

Part A

 

10 Heels elevated cyclist squat to full depth

10 L-pops

10 Kick stand squats- 5/side

10 Heels elevated alternating leg extension hold-5/side (hold cyclist squat at bottom and practice extending one leg to a pistol and return to low hold squat)

 

AMRAP 1min x 5 rounds

10 Pistols OR 10 Patrick step ups

as many as possible shuttle runs in remaining time

Rest 1min

 

Part B

 

5 sets: 3 Snatch Grip High Pulls + 3 Muscle Snatch + 3 Overhead Squats

 

Part C

 

7:00 AMRAP

5 Box Jumps (30/24)

7 Toes to Bar

9 Wall Ball (20/14)

 

Tuesday April 9

 

Part A

 

EMOM x 12

1- 5 Foot locks from a dead hang on bar- focus on tight foot lock and feet as close to hands as possible

2- 6 L-sit pull ups from floor 3/leading arm- scale to feet on floor for assistance but stay in an L-sit position- don't lean back

3- 1 rope pull- high jump to high knee and stand

 

Part B

 

AMRAP 15:00

1-2-3

Rope Climbs (Or 5-10-15 Elevated Ring Rows)

5-10-15

Calorie Air Bike (Womens Calories 4-8-12)

            Alternate with Row as class size dictates

 

Wednesday April 10

 

Part A

 

Every 2:00 (5 sets) Muscle Cleans + Shoulder Press 

10+10

8+8

6+6

4+4

2+2

 

Part B

 

For Time:

25 Burpee Over Rower

50/40 Calorie Row

25 Burpee Over Rower

 

Thursday April 11

 

Part A

 

Every 1:00 (10:00)

Odd Minutes: 10 DB Good Mornings 

Even Minutes: 15 Standing Barbell Calf Raise

 

Part B

 

5 sets

50ft Dumbbell Front Rack Walking Lunge (50s/35s)

12 Dumbbell Front Squats (50s/35s)

-rest 2:00 between sets-

 

Friday April 12

 

Part A

 

EMOM  x 9

1- Dead hang 45sec

2- 5 Jump up eccentric pull ups- lower as slow as possible

3-  15sec flexed arm hang or 5 Strict butterfly practice

 

Part B

 

2 Rounds:

20 Strict Chin Ups

40 Bench Dips Alternating with Ring Dips (10-10-10-10)

60 V-Ups

 

Saturday April 13

 

Part A

Teams of 2

4 Rounds

400m Run (Together)

10 Power Cleans 185/125 (Split between partners)

100ft Dumbbell Farmer Carry 70s/50s (Each)

 

Part B

 

4 Rounds

 

10 Weighted Hip Thrust

10 GHD Hip Raise

10 Ring Y Raise

Monday April 1 - Saturday April 6, 2024

Monday April 1

 

Part A

 

1 mile run for time

OR

EMOM x 8

1- 3-5 strict pull ups OR 3 jumping transition with 5 dips on top of bar on last rep

2- 20 Wall facing HS shoulders taps OR 20 box Pike HS shoulder taps OR 20 plank shoulder taps

 

Part B

 

10:00 AMRAP

5 Bar Muscle Ups

25 Crossover Singles

50ft Kettlebell Walking Lunge (53/35)

 

-Rest 5:00-

 

10:00 AMRAP

60 Single Unders

15ft Handstand Walk

15 Kettlebell Swings (53/35)

15ft Handstand Walk

 

Tuesday April 2

 

Part A

 

3 sets

3:00 AMRAP

5 Power Cleans (185/125)

10 Bar Facing Burpees

Max Calorie Air Bike/Row

-rest 2:00 between sets-

(KG conv: 83/56)

 

-after the final 2:00 rest, begin Part B-

 

Part B

 

For Time:

15 Power Cleans (185/125)

30 Bar Facing Burpees

45/36 Calorie Air Bike/Row

 

Wednesday April 3

 

Part A

 

4 Rounds

 

10 Rear foot elevated DB Split Squat (each side?

15 Seated Dumbbell Calf Raise 

 

Part B

 

3 Rounds

400m Run

30 GHD’s (Or V-Ups)

20 Wall Balls (30/20) (10/9) (Or 20 Wall Balls 20/14, 11ft/10ft)

 

Thursday April 4

 

Part A

 

2000m Row for time

OR

EMOM x8

1- 5 tripod pike push ups

2- 5 tripod headstand balances - trying to bring elbows to knees and get back into your headstand. 

 

Part B

 

21-15-9

Hang Power Snatch (95/65)

Box Jump Overs (24/20)

Handstand Push Ups

 

Friday April 5

 

Part A

 

10 Minute EMOM

:40 of Rower Hamstring Curls, :20 rest

:40 of Feet Elevated Glute Bridges, :20 rest

 

Part B

 

75 Bench Press (135/85)*

*Every time you break, complete

10 Bent Over Dumbbell Rows (50s/35s)

 

-Rest 5:00-

 

75 Ring Rows

*Every time you break, complete 

10 Bench Dips

 

Saturday April 6

 

Part A

Partner Workout: 

500/400 Calorie Row OR 5,000m Run

One partner works at a time. "Resting" partner must hold 2x70/50 in a farmers hold. Switch on the row/run as desired.

Part B

4 sets

10 Overhead Plate Situps

10 Strict Hanging Leg Raises

15 Oblique twists with med ball (each side)

7 Alligator Rolls (each side)

Monday March 25 - Saturday March 30, 2024

Monday March 25

 

Part A

 

Bench Press – 15 min to Heavy Single

 

Part B

 

3 Rounds

27 Air Squats

21 GHD Sit Ups (Or V-Ups)

15 Deficit Push Ups (4/2 inches) 

-rest 3:00-

3 Rounds

27 Air Squats

21 Toes to bar

15 Push Ups

 

Tuesday March 26

 

Part A

 

Back Squat – 20 min to Heavy Single

 

Part B

 

10:00 Amrap

3-6-9-12-15. . . 

Burpee Pull Up

Box Jump Over (30/24)

 

Wednesday March 27

 

Part A

 

Every Minute (10:00)

5 Power Snatch -heavier than last week but use moderate/lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

5-4-3-2-1-2-3-4-5

Wall Walks

*100ft Farmers Carry (2x70/50) after each set

 

Thursday March 28

 

Part A

 

Deadlift – 20 min to Heavy Single

 

Part B

 

20min AMRAP

20 cal row

20 wallballs (20/14)

200m run (weather permitting) or 20 cal ski/bike/row

20 KBS (1.5/1P) 

 

Friday March 29

 

Happy Easter Weekend!

No coached classes today or over the weekend but feel free to come in and complete workouts on your own.

Part A

 

8:00 AMRAP – warm up weights and intensity

10 Alternating V-Ups

5 Hang Clean High Elbows (empty)

4 Hang Muscle Cleans (empty)

3 Hang Power Cleans (empty)

5 Pike Push Ups

 

+

 

3 sets:

3 Hang Power Cleans (build-in weight)

2 Strict Handstand Push Ups

 

+

 

15 min HSPU Practice

 

Part B

 

Every 4:00 (4 sets)

10 Hang Power Cleans (155/105)

15 Strict Handstand Push-Ups

10 Hang Power Cleans (155/105)

 

Saturday March 30

 

Part A

 

Teams of 4

5 sets (each)

20/16 Calorie Bike Erg FAST! (OR 15/12 Calorie Air Bike)

10 Back Squats (185/125)

- The next partner starts when the squats are finished. 1:45 hard time cap per set. Be aggressive!!! 

 

Part B

 

4 Rounds

 

10 Barbell Strict Press @ Moderate weight – maintain control and quality

12 Standing DB Lateral Raise @ moderate weight – maintain quality

10 DB Spider Curls @ moderate weight – maintain quality

10 Double DB Skull Crushers @ moderate weight – maintain quality

Monday March 18 - Saturday March 23, 2024

Monday March 18

 

Part A

 

Every Minute (10:00)

5 Power Clean and Push Jerks (+25lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

 

Part B

 

Run 800m

-into-

5 Rounds

5 Strict Pull Ups

15 Air Squats

-into-

Run 800m

 

Tuesday March 19

 

Part A

 

5 sets of 2 Deadlifts @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

3 Rounds

15 Deadlifts (225/155)

15 Burpee Over Bar

 

Wednesday March 20

 

Part A

 

5 sets of 2 Bench Press @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

3 sets 

15/12 Calorie Row

15 Shoulder to Overhead (95/65)

20 Toes to Bar

15 Shoulder to Overhead (95/65)

15/12 Calorie Row

-Rest 3:00 between sets-

 

Thursday March 21

 

Part A

 

5 sets of 2 Back Squats @85% of Heavy Single (Week 1)

* Complete a set on the 2 minutes *

 

Part B

 

12:00 AMRAP

25ft Single Dumbbell Walking Lunge (50/35)

50 Double Unders

25ft Single Dumbbell Walking Lunge (50/35) 

15/12 Calorie Air Bike/Row

 

Friday March 22

 

Part A

3 rounds not for time

 

2 rope climbs

4 Strict HSPU

8KB Turkish Get Ups

10 DB Front Squats

 

Part B

 

For time:

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

Power Cleans (185/125)

Wall Walks

 

Saturday March 23

 

Teams of 2

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

50 Burpee Box Get Overs (30/24)

400m Dumbbell Farmer Carry (70s/50s)

50 Burpee Box Get Overs (30/24)

200m Sled Push (4x45s/3x45s) (Or 30 Back Squats 225/155)

 

All reps split between partners with one partner working at a time.

Monday March 11 - Saturday March 16, 2024

Monday March 11

 

Part A

 

4 Rounds

 

12 DB Chest Fly

10 DB Skull Crushers

 

-Rest 1 min between rounds-

 

Part B

 

5 Sets (0:40 on/0:20 off) (20:00)

Minute 1: Max Walking Lunge Steps

Minute 2: Max Box Jump Overs (24”/20”)

Minute 3: Max V-Ups

Minute 4: Max Wall Walks

** Score total reps across all movements in each round.

 

Tuesday March 12

 

Part A

 

Every 1:00 for 8 minutes:

2 Power Snatches between 60-75% of 1RM

* Can drop the bar and reset between reps 

* Can build across sets, but should not exceed 75% of 1RM

 

Part B

 

5 Rounds

50 Double Unders

8 Double Dumbbell Snatches (2x50/35)

 

Wednesday March 13

 

Part A

 

Every 1:00 for 5 minutes:

5 Bench Press at 60% of 1RM

 

Part B

 

30-24-18-12-6

Calorie Air Bike (Female calories: 24-20-14-10-5)

Dumbbell Bench Press (2x50/2x35)

 

Thursday March 14

 

Part A

 

4 Rounds

 

12 GHD Nordic (Hamstring) Curl

15 Seated Dumbbell Calf Raise

-Rest 1 min between rounds-

 

Part B

 

For Time:

100 Air Squats

100/80 Calorie Row

100 Air Squats

 

Friday March 15

5:30pm clsss today cancelled for Open WODS.  Plese join tonight, starting at 5:30pm, for 24.3.  And stay for Pot Luck style dinner and BYOB Open WOD celebration togather after.

 

Part A

 

4 Rounds

 

12 Ring Y Raise

10 Standing KB Crush Grip French Press

 

-Rest 1 min between rounds-

 

Part B

 

21-15-9 

Pull-ups

15-12-9

Bar Facing Burpees

-Rest 5:00-

21-15-9

Hang Clean and Jerks (95/65)

15-12-9

Bar Facing Burpees

 

Saturday March 16

No scheduled class this morning.  Come and complete 24.3, or do the programmed wod on your own.

 

Part A

 

4 rounds:

 

10 Weighted Hip Thrust @ moderate weight

10 GHD Hip Raise @ moderate weight

10 Split Stance DB Romanian Deadlift @ moderate weight

15 Overhead Plate Situps

15 KB Side Bends (each side)

15 Pulse Ups

 

*Rest 3 minutes b/t rounds

 

Part B

 

Teams of 2

5 sets each 

P1 - 400m Run

P2 - Max Meter Row

Monday March 4 - Saturday March 9, 2024

Monday March 4

 

Part A

 

4 Rounds

 

15 Standing Tricep Extension w/ band

10 Single DB Bench Press (each) 

-Rest 1 min b/t rounds-

 

Part B

 

1000/800m Row

50 Push-ups

200 Double Unders

50 Push-ups

1000/800m Row

 

Tuesday March 5

 

Part A

 

Every 1:00 for 5 minutes perform 5 Back Squats at 60% of 1RM.

 

Part B

 

50 V-Ups

50 Box Jump Overs (20)

50 Toes to Bar

50 Jumping Split Lunges

50 Abmat Sit Ups

 

Wednesday March 6

 

Part A

 

Every 1:00 for 8 minutes:

2 Power Clean and Jerks at 60-75%

* Can drop and reset between reps.

 

Part B

 

Every minute on the minute for 6 minutes:

Odd: 15 Wall balls (20/14) 

Even: 12/10 Calorie Air Bike / Row

 

-rest 2:00 -

 

Every minute on the minute for 6 minutes:

Odd: 10 Thrusters (95/65)

Even: 12/10 Calorie Air Bike / Row

 

Thursday March 7

 

Part A

 

4 Rounds

 

12 Plate Front Raise

10 Seated Alternating DB Curl

 

-Rest 1 min b/t rounds-

 

Part B

 

15:00 AMRAP:

200m Run

15 Kettlebell Swings (53/35)

10 Burpees

 

Friday March 8

 

Choose between Option A or Part B, plus do what you need to prep/mibilize for Open Wod 24.2

 

Option A

 

21-15-9

Deadlift (255/175)

Bench Press (155/105)

-Rest 5:00-

21-15-9

Deadlift (205/135)

Bench Press (135/95)

 

Option B

 

3 Rounds (complete 15-12-9 x three times)

15/12 Calorie Air Bike

12 Double Dumbbell Front Squats (50s/35s)

9 Handstand Push Ups

 

Saturday March 9

 

No classes today.  Open WOD heats start at 9am.