Strength: 25 Mins to complete…

-Back Squat 3-3-3-3-3

-Strict Pull Ups – Between sets of back squats you will find a new 5 Rep Max

*Use bands or weights. Your goal is to beat your old 5rm we set 6 weeks ago.

*60 Seconds Rest after squats before pullups, once done pullups rest 60 seconds before going back to squats and so on and so forth…

Conditioner: 5 Rounds

45 Seconds Max Effort Pull-Ups (Any Style, but if using a band they must be strict!)

15 Seconds Rest

45 Seconds Max Row (calories)

15 Seconds Rest

45 Seconds Burpee Box Jumps (20,24″)

15 Seconds Rest

*Score is total Reps of all 5 rounds, make it a running tally so you don’t have to do math!!! 1 calorie = 1 Rep

Skill / Strength: Clean & Jerk – 25 Mins 

*Advanced : You will be finding a 1RM for the day

*Beginners: You will be going over technique with lighter weights and be working on perfect form with every rep.

Conditioner: For Time

50 KB Swings (Russian) (Blue,Red)

50 Dubs (100 Singles)

40 KB Swings (Russian) (Blue,Red)

40 Dubs (100 Singles)

30 KB Swings (Russian) (Blue,Red)

30 Dubs (100 Singles)

20 KB Swings (Russian) (Blue,Red)

20 Dubs (100 Singles)

10 KB Swings (Russian) (Blue,Red)

10 Dubs (100 Singles)

Extra Credit: 3 Rounds

-15 SDHP

-250m Row

-15 Hollow Rocks

Conditioner 1 – Team WOD (teams of 3) (Mayhem WOD)

*This will be an 8 Minute WOD rotating every 2 Minutes for Max Reps at 4 stations.

-Max Effort Back Squat (115,75)

-Max Effort Bench Press (115,75)

-Max Pull-Ups

-Max Plate Burpees

Rest 2 Minutes and then…

Conditioner 2 – Chipper for Time (individual)

-100m Sprint

-30 T2B

-15ft Hand Stand Walk (scale=30ft bear crawl)

-5 Rope Climbs

-15ft Hand Stand Walk (scale= 30ft bear crawl)

-30 T2B

-100m Sprint

Skill/Strength: Snatch

-Advanced will be finding a 1RM

-Beginners will be going over technique

Conditioner: “Isabel”

30 Snatches for time (135,95)

Extra Credit – Core Work

4 Rounds -30 Secs On / 30 Secs Rest

-Hollow Hold

-Arch Hold

9am Class ONLY!!!

Strength: Front Squat   3-3-3-3-3

Conditioner: “Fran” 21-15-9

-Thrusters (95/65)

-Pull-Ups

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Dodgeball check-in will begin at 11:30. $20 entry fee and if you want food and beer it’s an extra $5. First match will kick off at High Noon. We are donating to a good cause so please help out.

Strength: Deadlift 3-3-3-3-3

Conditioner: “Helen”   3 Rounds of the following…

-400meter Run

-21 American KB Swings (Red,Yellow)

-12 Pull-Ups

Strength: 4 Sets of Strict Press + Push Press for max reps

*You will choose a relativity light weight for yourr strict press (6-8 reps), you will then complete as many strict press as possible, once you can’t complete any more you will do as many push press as possible. Rest 90 Seconds b/w sets

Conditioner: Chipper for time (20 min cap)

-100 Dubs / 250 Singles

-60 Goblet Squats (2p/1.5p)

-50 Wall Balls (20,14)

-40 Burpees

-30 KB Swings (2p/1.5p)

-20 HSPU (45/25lb plates)

-10 Jumping Lunges (Each Leg)

-5 Rope Climbs

DODGEBALL TOURNAMENT THIS SATURDAY!!! TEAMS OF 5 (CAN BE CO-ED), $20 A HEADM ADULT BEVERAGES, BBQ, LOTS OF FUN FOR A GREAT CAUSE!!!

SKILL/STRENGTH: HANG SQUAT CLEAN (ABOVE KNEE)

30 MINUTES TO ESTABLISH A PERFECT FORM 1RM

-2 TO 3 MINUTES REST BETWEEN SETS

AUXILIARY  STRENGTH: PULL UPS

4 SETS- MAX REPS

OPTIONAL CONDITIONER: 5 ROUNDS

-250M ROW,  1 MIN REST BETWEEN ROUNDS

LETS GET READY FOR MAYHEM IN THE MEADOWLANDS BABY!!!!

STRENGTH: FRONT SQUAT/RING DIPS/ PUSH UPS (20 MINUTES)

5-5-5-5-5, 2 MINUTE REST

CONDITIONER: FOR TIME

REPS OF 10-9-8-7-6-5-4-3-2-1N (15 MINUTE TIME CAP

THRUSTERS (95,65)

100M SPRINT BETWEEN EACH REP SCHEME

EXTRA CREDIT: 3 ROUNDS

1 MIN HAND STAND HOLD OR PUSH UP PLANK

10 PLATE BURPEES (JUMP ON 15LBS PLATE)

AFTER 3 ROUNDS 5-10 MINUTE MODERATE PACE ON AIRDYNE BIKE

IS THIS THE WOD FOR TOMORROW?

TEAMS OF 2: 1 PERSON WORKS AT A TIME

20 MINUTE AMRAP

400M MED BALL RUN, ONE BALL PER TEAM, SWITCH HANDS WHEN NEEDED

2 ROPE CLIMBS (20 TOES TO BAR FOR SCALE)

20 DEADLIFTS (225,135)

20 RING DIPS

20 BURPEES