Thursday 9/8

Warm Up

50 foot  High Knees

10 Jumping Air Squats

50 foot Butt Kicks

10 Jumping Air Squats

Then Coach Lead Barbell Warm Up

5 Snatch Grip High Pull

5 Snatch from Power Position

5 Hang Snatch

5 Snatch from Shin

3 Tempo Snatch w/ Empty Bar

:15 Strength

Tempo Power Snatch

(5 second pull from the floor)

5×3 @60% of 1RM

~ :35 WOD

Hat Trick

 Every 6 minutes for 18 Minutes (3 rounds)

Sprint 100m

20 wall-balls 20/14lbs

 6 dumbbell squat snatches 70/50lbs

Target: 1:30-3:00 per round

Each round has a 3-minute cap, so athletes work from 0:00 – 3:00, rest from 3:00 – 7:00, work from 7:00 – 10:00, rest from 10:00 – 14:00, Work from 14:00 – 17:00.

:55 Cool Down

Overhead Bench Stretch

Lying Knee to Chest

Wednesday 9/7

Warm Up

15 Cal Ski

10 mountain climbers

15 Cal Ski

10 Mountain Climbers

Coach Lead Barbell Warm Up

7 Strict Press (Squeeze guts and Dip butts, straight bar path)

6 Push Press (Dip with vertical torso, Drive extending HIPS before ARMS press)

5 Push Jerks (Dip w/ vertical torso, Drive w/ bar moving over mid foot, press under)

4 Split Jerks (Dip w/ vertical torso, Drive w/ bar moving over mid foot, landing in lunge, recover with front foot first then back foot)

:15 Strength

Push Press

7×2 @ 65% of 1RM

:35 WOD

Shuttle to Overhead

Jerks from rig

 From 0:00-2:00 (2 minutes)

Run 400 m

Max jerks 225/155lbs

Rest 1 minute

 From 3:00-6:00 (3 minutes)

Run 600 m

Max jerks 225/155lbs

Rest 2 minutes

From 8:00-12:00 (4 minutes)

 Run 800 m

Max jerks 225/155lbs

Target Score: 3-6 per round, all athletes complete the shuttle portion with at least :15 to perform jerks.

Jerks are meant to be HEAVY.

:55 Cool Down

Double Flat Needle

Couch

Tuesday 9/6

Warm Up

400 Run

Then

3 Rounds

12 Bird Dog (6 each side)

6 KB RDLs

6 Empty Bar Deadlifts (Build off of this for a deadlift review)

:15 Strength

Deadlift

5×5 @75 of 1RM

 :35 WOD

Rinse ‘N’ Repeat

(Originally a swim and ski event. Ski will sub for the swim; sand bag cleans sub for the ski)

 8 Rounds (16 minutes)

Every 2 minutes

200m Ski 

8 Light Sandbag Cleans

*Add 2 sandbag cleans each round for 6 rounds, then complete as many sandbags cleans as possible for rounds 7 and 8.

Modifications:

Ski can be scaled to 150 M

Add 1 sandbag clean each round

:55 Cool Down

Seated Straddle

Monday 9/5 LABOR DAY 5,6,9, and 10 am classes only

Warm Up

2-minute row

Followed by coach lead barbell/skills warm up

3 Clean high pull from power position

5 Air squats

3 Cleans for Power Position

5 Air Squats

3 Hang Cleans

5 Ring Rows

5 Cleans

5 Ring Rows

*Add weight and warm up to WOD weight

:15 WOD

Hotshots 19

6 Rounds for Time

30 Air Squats
19 Power Cleans (135/95 lb)
7 Strict Pull-Ups
400-meter Run

Target score: 30 min

40 Minute cap to avoid injury.

This Hero WOD is long and high volume.

Scaling Options:

Intermediate Option:

6 rounds for time of:
30 squats
19 power cleans
7 pull-ups
Run 400 meters

Men: 115-lb. clean
Women: 75-lb. clean

Beginner Option

4 rounds for time of:
15 squats
10 power cleans
5 ring rows
Run 400 meters

Men: 75-lb. clean
Women: 55-lb. Clean

:55 Cool Down

Lizard

Thread the Needle

Warm up
3 Rounds
200 M run
30 single unders
10 no push up burpees

to follow a pattern of the past few Sunday we will start with a mostly body weight workout, then go into some lifting, then end with a good cardio piece

Partner workouts
Wod 1-
AMRAP 7 minutes
Alternating rounds with a partner
5 wall balls
5 burpees

5 minutes break/barbell warm up
12 Minutes Amrap with a partner splitting the work as needed
Ladder, increasing reps by 2 on every movement
Round 1
2 cleans 155/105
2 pull ups
2 KB swings 70/53
next round 4,4,4 next round 6,6,6, next round 8,8,8
At 6 minutes Increase barbell weight to 185/135
*remember you splitting the work however you want
if you arent on the rx weights be sure to start at a moderate weight so you can add a little weight at 6 mintues

Wod 3
6 Minutes
Partner 1- run- distance is out front door to gate which is about 150 meters
partner 2- bike for cals.
Switch when person gets back from run