WOD Thursday April 27, 2017

Group Prep:
8 Russian Baby Makers
6 Samson Stretch Lunges (5 second hold in each)
5 KB swings

WOD:
1 Mile Row
21 Kettlebell Swings, 21 Goblet Squats
800 Meter Row
15 Kettlebell Swings, 15 Goblet Squats
400 Meter Row
9 Kettlebell Swings, 9 Goblet Squats
Goblet squats are squats with the kettlebell held to your chest.
Rx – 70/55

WOD Wednesday April 26, 2017

Group Prep:
20 second Samson Stretch each side )
 10 Chest Level Kettlebell Swings (light load, but explosive… finding hip extension here)
 50′ Single Arm Overhead Carry (each)
 6 Kneeling Barbell Strict Presses
x3
Strength :
Push Press – 4×6 (5-10 pound increase from last week)
WOD:

On the Minute x 15
Minute 1 – 15 Wallballs (20/14) – Females to a 9′ Target
Minute 2 – 7 Box Jumps (30″/24″)
Minute 3 – 5 Power Cleans (climbing in weight)

         

WOD Tuesday April 25, 2017

Group Prep:
8 Spiderman and Reach
5 Power Snatch
3 Walkouts
20 double unders
            x2
Strength :
EMOM 10
even minute- 2 Power snatch
odd minute – 5 Strict Pull-Ups (band as needed to ensure first set is straight or 5 Banded Strict Ring MU
                     
WOD:
Part #1
AMRAP 4:
15 Power Snatches (75/55)
15 Burpee Pull-Ups
Max Calorie Row in Time Remaining
– Rest 4:00 – 
AMRAP 4:
12 Power Snatches (95/65)
12 Burpee Pull-Ups
Max Calorie Row in Time Remaining
– Rest 4:00 – 
AMRAP 4:
10 Power Snatches (115/80)
10 Burpee Pull-Ups
Max Calorie Row in Time Remaining

WOD Monday April 24, 2017

Group Prep
 8 Suitcase Deadlifts (each side) 
 8 Double-Kettlebell Front Rack Step-Ups (total, 4 each leg)
                            x3
WOD:
 final week with the 6/4/2 repetition waves
Wave #1
Set #1 – 6 Back Squats @ 66% of 1RM Back Squat
Set #2 – 4 Back Squats @ 71% of 1RM Back Squat
Set #3 – 2 Back Squats @ 76% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 71% of 1RM Back Squat
Set #5 – 4 Back Squats @ 76% of 1RM Back Squat
Set #6 – 2 Back Squats @ 81% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 76% of 1RM Back Squat
Set #8 – 4 Back Squats @ 81% of 1RM Back Squat
Set #9 – 2 Back Squats @ 86% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 58% of 1RM Back Squat

Finisher :
10 Deficit Pushups – Stack 1-2 plates for hands and feet to add 3-5″ to your pushup depth x 3

WOD Firday April 21, 2017

Group Prep:
10 Alternating Spiderman and Reach
5 Burpee
3 Snatch
x2

Strength :
Every 30 Seconds x 8 Reps – 1 Power Snatch @ 55% of 1RM Snatch

WOD:
15 Burpee Box Jumps (24″/20″)
20 Calorie Row
16 Hang Power Snatches (95/65)
400 Meter Run
x4
You may do this as a partner WOD plus 1 round

WOD Thursday April 20, 2017

Group Prep
10 Waiter Squats (5 Each Side)
x3
3 Scap Retraction + 3 Strict Pull-Ups
12 AbMat Sit-Ups
20 second Samson Stretch each side
x2
Strength :
All percentages below are based off Front Squat numbers
With a running clock:
Minutes 1-5 – 2 Pausing Back Squats “On the Minute” @ 65% of 1RM Front Squat
Minutes 5-7 – Rest
Minute 7 – 5 Front Squats @ 55% of 1RM Front Squat
Minute 9 – 5 Front Squats @ 57% of 1RM Front Squat
Minute 11 –5 Front Squats @ 59% of 1RM Front Squat

WOD :

21/18 Calorie Row
18 Thrusters (65/45)
15 Pull-Ups
x2-4 rounds
You choose 2,3 or 4 rounds based on how your body is feeling, this should be a 12-15 minute workout so choose accordingly without turning it into an AMRAP.

WOD Wednesday April 19, 2017

Group :
8 x Unilateral Dumbbell Presses from a Kneeling Position (each side)
20 Second Hallow Rock Hold
10 KB Swings
Samson Stretch
x 3

Strength :
Push Press – 4×6

WOD:
“Light DT”
12 Deadlifts 115/75
9 Hang Power Cleans
6 Push Jerks
x5
Our purpose for DT today we want this to be a shorter , metabolic WOD. So use a weight that you can do the first round unbroken if you had to ( not recommended ! But helps you to know where you need to be ).. scale up or down as needed

WOD Tuesday April 18, 2017

Group Prep:
20 second handstand hold
8 Ring Rows
8 Pushups
10 AbMat Sit-Ups
100 Meter Run
x3

Strength :
NOT FOR TIME: I want to emphasize the importance of quality > quantity here. Rest as needed between repetitions and movements to preserve so.

Minutes 0:00 – 4:00:
1 Wall Walk
3 Pausing Strict Pull-Ups (pause for 3 seconds with chin over bar)

Minutes 4:00 – 8:00:
10 Second Ring Support Hold
5-10 Horizontal Ring Rows

Minutes 8:00 – 12:00:
6 Strict Toes to Bar (or as high as we can)
3 Inchworms

Wall Walk Modifications – 10 second Handstand Hold, or 6 Box Shoulder Taps
Pausing Strict Pull-Ups – Band as required.
Strict Toes to Bar – Bring our legs as high as we can without kipping, and pause there for a full 1-count per repetition.

WOD:
50 Double Unders
25 KB Swings
15 Wall Balls
x3

WOD Monday April 17, 2017

Group Prep:
2 sets
6 Single-Leg Lateral Box Step Ups (each side) – Video HERE
50m Farmers Carry with DB’s or KB’s
1 round of Strict Cindy (5 Strict PU, 10 Pushups, 15 Air Squats)
Strength :
Wave #1
Set #1 – 6 Back Squats @ 63% of 1RM Back Squat
Set #2 – 4 Back Squats @ 68% of 1RM Back Squat
Set #3 – 2 Back Squats @ 73% of 1RM Back Squat
Wave #2
Set #4 – 6 Back Squats @ 68% of 1RM Back Squat
Set #5 – 4 Back Squats @ 73% of 1RM Back Squat
Set #6 – 2 Back Squats @ 78% of 1RM Back Squat
Wave #3
Set #7 – 6 Back Squats @ 73% of 1RM Back Squat
Set #8 – 4 Back Squats @ 78% of 1RM Back Squat
Set #9 – 2 Back Squats @ 83% of 1RM Back Squat
10-Rep Front Squat
Set #10 – 10 Front Squats @ 55% of 1RM Back Squat
Finisher :
NOT FOR TIME
10 Dumbbell Bench Press
30s Max Double-Unders
15 Deadlifts (205/145)
30s Max Double-Unders
20 Dumbbell Bent Over Rows, (10 each side)
x 2 rounds
Rest as little as possible during rounds but rest as much as you need BETWEEN rounds

WOD Friday April 14, 2017

Group Warm Up:
5 Samson Stretch Lunges (5 second hold in each)
5 Alternating Spiderman and Reach
5 Russian Baby Makers
5 Slow Dowel Overhead Squats
x 2

Strength :
Every 30 Seconds x 12 Reps – 1 Power Snatch @ 50% of 1RM Snatch

WOD :

25 Box Jump overs , 21 Calorie Assault Bike (400 meter run 2nd round )
500 Meter Row, 21 Barbell-Facing Burpees/ 21 Sumo deadlift high pull (2nd round)
400 Meter Run , 21 Overhead Squats (95/65)