SUNDAY 4/30/17

WARM UP
Trainer’s Choice

 

FIRST…

EMOM 6 Minutes of:

 

MINUTE 1: 30 Double Under’s or 75 Single Under’s
MINTUE 2: 20 Abmat Sit Ups

 

WOD

 

For time:

 
50 Cal Row
50 Box Jump Overs
50 Deadlifts
50 Wallballs
50 Ring Dips
50 Wallballs
50 Deadlifts
50 Box Jump Overs
.50 Mile Run

 

LEVEL 1:
20/24″ Step Ups or Box Jump Overs
35/45lb Deadlifts
6/8lb Wall Balls
Bench Dips

 

LEVEL 2:
20/24″ Step Ups or Box Jump Overs
65/95lb – 95/135lb Deadlifts
8/14lb Wall Balls
Bench Dips or Assisted Ring Dips

 

LEVEL 3:
20/24″ Box Jump Overs
125/185lb Deadlifts
14/20lb Wall Balls
Ring Dips

SATURDAY 4/29/17

NO REGULAR CLASSES TODAY

 

COME DOWN AND TAKE PART OF OUR FUNDRAISER WORKOUT TO BENEFIT AUTISM ANCHOR!

THURSDAY 4/27/17

WARM UP
Trainer’s Choice

 

WOD

In teams of 2:

 

32 Minute Running Clock

 

0-16 Minutes:

 

100 Calorie Row *while partner hangs on rig (must stop rowing if one partner isn’t hanging)

 

75 Toes to Bar *partner holds bar overhead

 

50 Clean and Jerks

 

*Rest / Recover until 20 minute mark.

 

@ the 20 Minute Mark

 

AMRAP 12 Minutes  – 1 partner rests while other completes:

 

 

.04 Mile Run

5 Burpee Box Jump Overs

6 DB Squat Cleans

 

LEVEL 1:
35/45lb Barbell Hold/Clean & Jerks
15/25lb DB Squat Cleans

 

LEVEL 2:
55/85lb Barbell Hold/Clean & Jerks
25/35lb DB Squat Cleans

 

LEVEL 3:
95/135lb Barbell Hold/Clean & Jerks
35/55lb DB Squat Cleans

TUESDAY 4/25/17

WARM UP
Trainer’s Choice

 

FIRST…

16 Minute Running Clock

 

5 x 5 Pause Front Squats (3 second pause at the bottom)

 

Between sets complete:

 

10 Bent Over Barbell Rows

+

10 Barbell Roll Outs

 

*Build up to a heavy 5 reps (80 – 85%) for the front squats, taken from the rack.  Build to a moderate weight for the bent over barbell rows.  You will need 2 bars.

 

WOD

For time:

 
1500 Meter Row or .45 Mile Run
30 Thrusters
30 Burpees

 

1000 Meter Row .3 Mile Run
20 thrusters
20 Burpees

 

500 Meter Row or .15 Mile Run
10 Thrusters
10 Burpees

 

*22 Minute Time Cap

 

LEVEL 1:
35/45lb Thrusters

 

LEVEL 2:
45/65lb Thrusters

 

LEVEL 3:
65/95lb Thrusters

Sunday 4/23/17

WARM UP
Trainer’s Choice

 

FIRST…
Every 2 Minutes for 12 Minutes of:

 

.08 Mile Run
10 Front Rack KB Lunges (1 in each arm)
20 Double Under’s

 

WOD

21 – 15 – 9  of:

 

Push Press (Pull Ups 42 – 30 – 18)
Pull Ups

 

 REST 3 Minutes 

 

21 – 15 – 9 of:

 

Assault Bike
Box Jumps
Burpees

 

LEVEL 1:
18/26lb KB Front Rack
35/45lb Push Press
Ring Rows

 

LEVEL 2:
26/35lb KB Front Rack
65/95lb Push Press
Assisted Pull Ups or Pull Ups

 

 

LEVEL 3:
35/55lb KB Front Rack
95/135lb Push Press
Chest to Bar Pull Ups

Saturday 4/22/17

WARM UP
Trainer’s Choice

 

FIRST…

 

Every 2 Minutes for 10 Minutes of:

 

5 Bench Press
10 Abmat Sit Ups
100M Row

*Build up in weight for the bench press

 

 

WOD

20 Minute Running Clock

 

.25 Mile Run

 
With Remaining time AMRAP of:

 
21 Deadlifts
15 Front Squats
9 Hang Power Cleans

 

 

LEVEL 1:
35/45lb

 

LEVEL 2:
85/115lb

 

LEVEL 3:
105/155lb

Thursday 4/20/17

WARM UP
Trainer’s Choice

 

FIRST…
EMOM 9 Minutes of:

 

MINUTE 1: 8/10 Calorie Bike
MINUTE 2: 5 Ring Dips or 10 Bench Dips + 10 Push Ups
MINUTE 3: 18 KB Swings

 

WOD
AMRAP 20 Minutes of:

 
1 Rope Climb
300 Meter Row
5 Sumo Deadlift High Pulls
7 Overhead Squats
9 Burpees

 
LEVEL 1:
35/45lb Sumo Deadlift High Pulls/Overhead Squats

 

LEVEL 2:
45/65lb Sumo Deadlift High Pulls/Overhead Squats

 

LEVEL 3:
65/95lb Sumo Deadlift High Pulls/Overhead Squats

Tuesday 4/18/17

WARM UP
Trainer’s Choice

 

FIRST…

 

With a 15 Minute Running Clock:

 

1 Power Clean
1 Front Squat
1 Squat Clean
1 Front Squat

 

*200M Row + 10 GHD Sit Ups or 10 Toes to Bar.  Build up to a heavy complex.  Goal is to try to hit 5 – 6 quality sets.

 

WOD
10 Rounds of:

 
5 Clean & Jerks
10 Wall Balls
20 Double Under’s or 60 Single Under’s

 

*20 Minute time cap

 

LEVEL 1:
35/45lb Clean & Jerks
6/8lb Wall Balls

 

LEVEL 2:
55/85lb Clean & Jerks
8/14lb Wall Balls

 

 

LEVEL 3:
95/135lb Clean & Jerks
14/20lb Wall Balls

Saturday 4/15/17

WARM UP
Trainer’s Choice

 

 

FIRST…
EMOM 9 Minutes of:

 

 

MINUTE 1: 8 Calorie Bike + 10 KB Swings
MINUTE 2: 10 Abmat Sit Ups + 10 Goblet Squats
MINUTE 3: 12 Bent Over DB Rows

 

 

WOD
30 Burpees
30 Calorie Row
15 Power Snatch

 

30 Calorie Row

 

15 Power Snatch
30 Calorie Row
30 Burpees

 

LEVEL 1:
35/45lb Power Snatch

 

 

LEVEL 2:
45/65 – 55/85lb Power Snatch

 

LEVEL 3:
65/95 – 85/115lb Power Snatch

Thursday 4/13/17

WARM UP
Trainer’s Choice

 

FIRST…
With a 16 Minute Running Clock:

 
5 x 5 Back Squats

 

Between sets complete the following:

 

10 Ball Slams
10 Calorie Row
20 Double Under’s Between Sets or 60 Single Under’s

 

*Build up to a heavy set (85%).

 
WOD
10 Rounds of:

9 Push Press
8 Back Squats
7 Burpees

 

*20 Minute cap

 

LEVEL 1:
35/45lb Push Press & Back Squats

 

LEVEL 2:
45/65lb Push Press & Back Squats

 

LEVEL 3:
65/95lb Push Press & Back Squats