There will only be one class today at 10am
W.O.D.
Partner Workout
30 min AMRAP:
20/15 Cals on Machine
5 Pull ups + 10 Push ups + 15 Squats
10 DB Snatch
12 Step Ups
-I go, You go
Warm Up
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
10 Cuban Press
15 Face Pulls + 15 Band Pull Aparts
Strength:
Back Squat 3×5-8 @30X1 – increase load/reps
Incline Barbell Bench Press 3×5-8 – increase load/reps
Chest Supported DB Wide Grip Row 3×8-12
Partner WOD
3 sets – 2 min ON/OFF:
6 Shuttle runs
10 DB Bent Over Row
10 DB RDL
Ring Plank or Handstand hold for remainder
Partner WOD
30 min AMRAP:
500/400m Row or 400m Run/Ski or 30 Cal Bike
50-100 Double Unders
5-25 Toes to Bar
-Alternate rounds
Warm Up
10 Nerve Floss/side
then 2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
10 Single Leg RDL/Leg
15 Rocking Hip Flexor Mob/side
Strength:
Trap Bar Deadlift 3×5-8 – increase load/reps
Pause DB Bench Press @ slight incline 3×5-10 – increase load/reps
Strict Pull ups 3×5-10 @30X1 – increase load/reps
Conditioning:
3 sets – 2 min ON/OFF:
15/10 Cal Row
50 ft. Lunge
DB Hang Clean & Jerk for remainder
W.O.D.
30 min EMOM:
- 15/10 Cals on Machine
- 3 Clean & Jerks
- 1-6 Muscle Ups/Pull ups
Warm Up:
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
90 sec Rolling Plank
Strength:
Back Squat 3×5-8 @30X1 – increase load/reps from last week
Conditioning:
Every 2 min for 3 sets each:
-8 Front Rack Reverse Lunges/leg
-10-20 Band Lying Leg Curls + 10 Pause DB RDL
-1 min Farmer Carry
Warm Up:
10 PVC Pass Throughs + 30 sec Archer/side
then 2 rounds:
15 Face Pulls + 15 Band Pull Aparts
10 Cuban Press
1 Arm Overhead Carry
Strength:
Incline Barbell Bench Press 3×5-8 – increase load/reps from last week
Chest Supported DB Wide Grip Row 3×8-12 – immediately followed by 15 DB Rear Delt Fly
Conditioning:
6 min EMOM:
Odd) 10 Barbell Floor Press
Even) 10 Supinated Bent Over Row
immediately into a 6 min window to perform:
1000/800m Row or 800m run
immediately into
6 min EMOM:
Odd) 10-20 Barbell Curls
Even) 10-20 Barbell Overhead Tricep Extension
Skill:
9 min EMOM:
1) 5-15 Strict Toes to Bar
2) 5-15 Pike Push Ups/Z-Press
3) 1-2 Ring Muscle Up Negative or 20-30 sec Chin over Bar hold
Partner WOD
20 min AMRAP:
200m Row
1-3 Wall Walks or 50 ft. Handstand Walk
30 Double Unders
3-6-9-12-15-etc. Toes to Bar
-Alternate rounds
Warm Up
10 Nerve Floss/sie
then 2 rounds:
15 Seated Leg Curls
10 Single Leg RDL/Leg
15 Rocking Hip Flexor Mob/side
Strength:
Trap Bar Deadlifts 3×5-8 – increase load/reps from last week
Conditioning:
Every 2 min for 3 sets each:
-50 ft. DB Walking Lunge + 5-10 Goblet Squats
-20/15 Calories on a Machine
-10 Ring Gliding Leg Curls + 15 Russian Kettlebell Swings
Warm Up:
Band shoulder series then
2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
10-20 sec Top of Dip/Push up + 10-20 sec Bottom of Dip/Push up hold
8 ATG Split Squat/leg
Strength:
Pause DB Bench Press @ slight incline 3×5-8 – increase load/reps from last week
Strict Pull ups 3×5-8 @30X1 – increase load/reps from last week
Partner WOD – 3 sets each:
5 x (1 KB Snatch + 1 KB Push Press)/arm
10 x 1 Arm Row/side
15/10 Cal Row
-alternate rounds