Tuesday, 20 April WOD

Warm-up: 10 minutes

  • 400m Row
  • 2 Rounds:
    • 10 Air Squats
    • 10 Kip Swings
  • –then–
  • 2 Rounds:
    • 10 Goodmornings (pvc or light KB/DB)
    • :30 Handstand Hold

Strength/Skill: Snatch

  • 1 Squat Snatch + 3 Overhead Squat, pick load
  • Every 1 min for 7 mins.
  • 75% 1RM Snatch
  • Focus on staying strong overhead and pushing the bar towards the ceiling.

Metcon: Rounds for time

  • 5 rounds for time of:
    • 15 Chest-to-bar Pull-ups
    • 12 Bar Facing Burpees
    • 9 Deadlifts, 275/185 lbs
    • Rest 1 min

Try to keep the Pull-ups and deadlifts unbroken, alternate rounds with a partner if you want make sure to stay under 2:30 per round!

Monday, 19 April WOD

Warm up: 2 Rounds:

  • 1:00 Bike
  • 10 Tempo Squats (5 sec down, with a dumbbell or kettlebell)
  • 20 Hollow Rocks

-Couch stretch (1 min per side)

-Pigeon Stretch

Strength/Skill: Cleans

  • Hang Squat Clean + Squat Clean + Front Squat
  • 4×1
  • Use the same weight for each set.
  • Rest as needed between sets

80% 1RM 4x (1+1+1)

Metcon: 4 rounds for time of:

  • 30/24 Calorie Row ( 600m Run )
  • 20 Toes-to-bars
  • 10 Thrusters, 115/80 lbs (equivalent to dumbbell thrusters at 50/35 lbs)
  • Rest 1 min

Friday, 16 April WOD

Warm up: 10 minutes

  • 3:00 Row or 400m Run
  • –then–
  • 2 Rounds
    • 10 Goblet Squats (light DB)
    • 10 Kips Swings
    • 10 Alternating Lunges (total, w/light DB)
  • –then–
  • -1:00 Hold of the following
    • -Squat Hold
    • -Front Rack stretch
    • -Couch Stretch

Strength/Skill: Front Squat

  • 6×3 at 75% 1RM
  • Rest as needed between sets.
  • Make sure your first rep of each set is a paused rep, just for the first rep of 3 each set, pause for 2/3 seconds at the bottom.

METCON: 3 rounds for time of:

  • Row, 500 m
  • 7 Dumbbell Thrusters, 50/35 lbs
  • 14 Chest-to-bar Pull-ups
  • Rest 1 min
  • 14 Chest-to-bar Pull-ups
  • 7 Dumbbell Thrusters, 50/35 lbs
  • Row, 500 m
  • Rest 2 mins

Thursday, 15 April WOD

Warm up: 10 minutes

  • 30 Cal Row –then–
  • 3 Rounds
    • 10 Lateral raises (light DB)
    • 10 Front Raises
    • 10 Inch Worms
    • 30 Single Unders

Strength/Skill: Push Strength – Upper Body

  • Floor Press 5 x 3 athlete picks load
    • or
  • Bench Press 5×3 at 80% 1RM ( we only have two benches )
    • or
  • Weighted Push-ups 5 x 8 build from previous week

Metcon: 4 rounds of:

  • 20 Row Calories
  • 50 Double Unders
  • 20 Push-ups
  • Rest 30 secs
  • 20 Row Calories
  • 50 Double Unders
  • 20 Air Squats
  • Rest 2 mins

Wednesday, 14 April WOD

Warm up: 3 rounds

  • 10 Burpees
  • 20 Alternating Lunges
  • 10 Pull-ups

then…

  • Clean Prep

1 round of:

10 Hip Pops

10 Hip pop + Shrug

10 Hang Muscle Clean

10 Hang Power Clean

10 Squat Clean

10 Stand and Shrug

Strength/Skill: Clean Complex

  • Building from previous week
  • 1 Squat Clean (floor) + 1 Hang Squat Clean (Above the knee) + 1 High Hang Squat Clean (Hips)
  • 8 x 1
  • Rest as needed between sets

Extra Credit

Seated Strict Dumbbell Press

3 x 12

Tuesday, 13 April WOD

Warm up: 10 minutes

2:00 Machine / 400 m run

Front rack Stretch

*Take 5 minutes to go through some static stretching.

With an empty Barbell:

2 Sets: 10 Front Squats 5 Hang Squat Clean 5 Low Hang Squat Cleans 5 Inch Worms

Strength/Skill: Squat Complex

Hang Squat Clean + Low Hang Squat Clean

5 x 1

Metcon: Sprint 2 rounds

2 rounds of:

8 Power Cleans, 185 lbs

16 Handstand Push-ups

6 Power Cleans, 185 lbs

12 Handstand Push-ups

4 Power Cleans, 185 lbs

8 Handstand Push-ups

Rest 5 mins

Monday, 12 April WOD

Warm-up:

  • 300m Jog
  • 12 Step Ups 24/20 in box
  • 300m Row
  • 6 Inch Worms
  • 300m Row
  • 6 Box Jumps 24/20 in box

Metcon: 3 rounds for time of:

  • 24/20 Row Calories
  • 12 Burpee Box Jump Overs, 24/20 in
  • Run, 400 m
  • Rest 1 min Run,
  • 400 m
  • 12 Burpee Box Jump Overs, 24/20 in
  • 24/20 Row Calories
  • Rest 2 mins

Scaling Options: Try box jumps by scaling the height, if needed sub with step ups, if a 400m run would take you more than 3:00 then scale down to 300 or 200m.

Time Cap: 40 mins

Saturday, 10 April WOD

Warm up: 2 rounds for quality

10 Kettlbell Swings

20 Single Unders

10 Squat Jumps

20 DUs

10 Goblet Squats

METCON: For time:

100 Double Unders

— then —

10 rounds of:

8 Double Dumbbell Front Squats, 50/35 lbs

8 Burpee Over Dumbbells

— then —

100 Double Unders

Complete in teams of 2. Each partner will complete 10 RFT (1:1) and 100 double unders.

Fundamentals Course will be next weekend on April 17 at 0900!

Friday, 9 April WOD

Warm up:

  • 1:00 Row or 200m Run
  • 10 Inverted Rows
  • 1:00 Row or 200m Run
  • 10 Tempo Push Ups
  • 1:00 Row or 200m Run
  • 10 Bench Dips

Strength/Skill:2 rounds for quality of:

  • 8 Weight Push-ups, pick load
  • 5 Strict Pull-ups
  • 4 Weighted Push-ups, pick load
  • 5 Strict Pull-ups
  • 2 Weighted Push ups load
  • 5 Strict Pull-ups
    • Use a partner for for weight loading

METCON: 6 rounds, 2 mins each, for max reps of:

20/15 Row Calories

max reps in remaining time of Air Squats

Rest 1 min

Thursday, 8 April WOD

Warm up: 3 rounds

  • 15 Cal Row
  • 10 Kip Swings
  • 10 Single Leg Deadlifts (1 x Db or KB)(each leg)

Strength/Skill: Deadlift

  • 4-4-4-4-4
    • Use the heaviest weight you can for each set
    • Rest as needed between sets
    • No bouncing, reset after each rep

METCON: AMRAP 2 Min

  • Double Unders
    • As many double under as possible in 2 minutes

then Rest 3 min

6 Rounds for time of:

  • 6 R Single Arm Dumbbell hang Clean and Jerks, 50/35 lbs
  • 8 Toes-to-bar
  • 6 L Single Arm Dumbbell Hang Clean and Jerks, 50/35 lbs
  • 8 Toes-to-bar

Time Cap 15 min