5/26 Team WOD

1) Strength: Every 3 Mins for 15 Mins (5 Sets) Perform the following:
-Bench Press x3 (Find a 3RM for the day)
-Elevated foot Ring Rows x8-12 (You should be at parallel with the floor at full extension) *Pause one second when the rings are touching your sides, Scale = Regular Ring Rows)

2) Conditioner: In teams of two, 1 person working at a time, complete:
6 Min AMRAP

-20 Pull Ups
-20 Ball Slams (30,15)

Rest 3 Mins then…

6 Min AMRAP
-20 DB Snatch from the ground (Must alternate hands after every rep) (50,30)
-50 Double Unders

Rest 3 Mins then…

Row 100 Calories for time

5/25 WOD

1) 10 Mins of Prep Work: Ankle Mobility, Front Rack Position & Glute Activation

2) Strength:
a) Performance 
– Every 2 minutes, for 18 minutes (Get Heavier than last week)
– 1 Squat Clean from ground w/ 3 Sec Pause at the knee + 1 Hang Squat Clean + 2 Front Squats
*All reps are to be squatted unless you have mobility issues or injuries. Build up in weight SLOWLY over the 18 Mins to find a technical max for the day.

 b) Fitness / Fat Loss – 16 Min Alternating EMOM
Even Mins – 5 Hang Power Clean
Odd Mins – 10 Front Squats or 10 Goblet Squats

3) Conditioner: 4 Rounds (15 Min Time Cap)
-15 Thrusters (95,65)
-15 Burpee Over Bar
-400m Run

5/24 WOD

1) Skill:
Advanced: 10 Min Alternating EMOM
Even Mins – 5-7 Strict Hand Stand Push Ups (For more of a challenge add plates under hands for deficit)
Odd Mins – 3-5 Muscle Ups (Bar or Ring – Work on which ever one is weaker)

Beginner/Intermediate: 10 Min EMOM
Even Mins – 10 L Seated Strict DB Press (Be sure to keep your ribs down and not hyper extend! Choose a weight that you can achieve perfect form with!)
Odd Mins – 30 Seconds Plank w/ Leg extensions (Do not rush the leg extensions, focus on keeping your hips level with the ground and using your core to keep you stable!)

2) Conditioner 18 Min EMOM (6 Rounds)
Station 1 – 100m Sprint (If rain is an issue, sub with 15 Seconds Max effort Airdyne)
Station 2 – 40 Seconds Max Double-Unders (Scale = Double-Under technique work if you’re still perfecting your double-unders)
Station 3 – 40 Seconds Max American KB Swings (Red,Yellow)

3) Extra Credit:  3 Rounds
-20 Seconds Max V-Ups (Scale = Bent Knee V-Ups)
-20 Seconds Max Sideways Scissors
-20 Seconds Max Leg Lifts
-1 Min Rest

5/23 WOD

 1) Shoulder Mobility and Glute Activation

2) Power: “Pick Your Poison”
A) Performance / Competitor – 10 Min EMOM
Pause Squat Snatch – Pause 3 seconds at the knee then finish
Start with 50% of your 1rm, add weight to each set

-Work up to a Heavy Single for the day

 B) Fitness / Fat Loss – 10 Min EMOM
-3 Hang Power Snatch (Scale = 4 DB Snatch on each arm)
-Keep the weight light and work on perfect form!

 

3) Strength: “Pick Your Poison”
A) Performance / Competitor – Back Squat – Warm up to 55% then,
Every 2 minutes, for 12 minutes:

*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 85%
*Set 4 – 2 reps @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – Max Reps @ 85%

 B) Fitness / Fat Loss – Every 3 Mins for 12 Mins
-20 Walking Lunges (10 Each Leg) (Choose a challenging weight)
-10 KB Russian Twists (1 rep = both sides)

4) Conditioner: Teams of 3 – 5 Rounds (15 Min Time Cap)
-250m Row
-10 Burpees

*Athlete 1 will start with the 250m Row as fast as possible, as soon as athlete 1 gets off the rower they will perform 10 burpees as fast as possible. Athlete 2 will jump on the rower as soon as Athlete 1 is off the rower, Athlete 1 will get back on the rower when Ahtlete 3 is off the rower and so on and so forth. Each teammate will complete 4 rounds.

5/21 WOD

1) Strength: “Pick Your Poison”
A) Performance / Competitor –
2 Deadlifts Every 3 Mins for 18 Mins (6 Sets)
Work up to a heavy set of 2 for the day.

 B) Fitness / Fat Loss – Every 3 Mins for 15 Mins (5 Sets)
-8 Deadlifts (Keep the weight on the lighter side, this is not an 8RM)
-10 Ring Rows
-10 Butterfly Situps

2) Conditioner: 4 sets of 3 minute sprints of the following:
“Cindy”

-5 Pull-Ups (Scale = Ring Row)
-10 Push-Ups
-15 Air Squats

-Rest 90 seconds between rounds and pick up where you left off to start the next round…

 

5/19 TEAM WOD

1) Strength: Every 3 Mins for 15 Mins (5 Sets) Perform the following:
-Bench Press x5 (Find a 5RM for the day)
-Elevated foot Ring Rows x8-12 (You should be at parallel with the floor at full extension) *Pause one second when the rings are touching your sides, Scale = Regular Ring Rows)

2) Conditioner: In teams of two, 1 person working at a time, complete:
25 Min Time Cap

-100 Russian KB Swings (Blue,Red)
-400 Meter Run (Both athletes run at the same time)
-80 Barbell Thrusters (45,35)
-400 Meter Run
-60 Burpees
-400 Meter Run
-80 Barbell Thrusters (45,35)
-400 Meter Run
-100 Russian KB Swings (Blue,Red)

5/18 WOD

1) Shoulder Mobility and Glute Activation

2) Power: 12 Min EMOM
-1 Hi Hang Power Snatch + 2 Hang Power Snatch (Scale = 4 Hang DB Snatch each arm)
(Choose a challenging weight but maintain perfect form)

3) Strength: “Pick Your Poison”
A) Performance / Competitor – Back Squat – Warm up to 55% then,
Every 2 minutes, for 12 minutes:

Set 1 – 5 reps @ 65%
Set 2 – 4 reps @ 75%
Set 3 – 3 reps @ 80%
Set 4 – 2 reps @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 5 reps @ 80-90%

 B) Fitness / Fat Loss – 4 Sets
-20 Split Squats (10 Each Leg) (Choose a challenging weight)
-20 Leg Lifts
-1 Min Rest

4) Conditioner: 7 Min AMRAP
-10 WallBalls (20,10)
-10 Pull Ups
-10 Burpees

 

5/17 WOD

1) Skill:
Advanced: 10 Min Alternating EMOM
Even Mins – 5-7 Strict Hand Stand Push Ups (For more of a challenge add plates for deficit)
Odd Mins – 3-5 Muscle Ups (Bar or Ring – Work on which ever one is weaker)

Beginner/Intermediate: 10 Min EMOM
Even Mins – 10 L Seated Strict DB Press (Be sure to keep your ribs down and not hyper extend! Choose a weight that you can achieve perfect form with!)
Odd Mins – 30 Seconds Plank w/ Leg extensions (Do not rush the leg extensions, focus on keeping your hips level with the ground and using your core to keep you stable!)

2) Conditioner 24 Min EMOM
Minute 1 – 10 T2B
Minute 2 – 30 Double-Unders (or 30 seconds of Double-Under technique work if you’re still perfecting your double-unders)
Minute 3 – 15 American KB Swings (Red,Yellow)
*You should have at least 15 seconds of rest after each round, if not lower the reps to achieve the rest

5/16 WOD

1) Ankle Mobility and glute activation

2) Strength:
a) Performance 
– Every 2 minutes, for 18 minutes (Get Heavier than last week)
– 1 Hi Hang Squat Clean + 1 Hang Squat Clean + 2 Front Squats
*Alll reps are to be squatted except for mobility or injuries. Build up in weight SLOWLY over the 18 Mins to find a technical max for the day.

 b) Fitness / Fat Loss – 16 Min Alternating EMOM
Even Mins – 5 Hang Power Clean
Odd Mins – 10 Goblet Squats

3) Conditioner: 3 Rounds for time
-10 Strict Pull Ups
-20 Hand Release Push Ups
-10 Alternating Lunge Jumps (1 jump on each leg = 1 rep) (Scale = Alternating lunges)
-400m Run