Warm Up
16mEMOM
Minute 1-See The Light Sit ups
Minute 2- Heel Touches
Minute 3- Band Pull Downs
Minute 4-Mountain Climbers
All sets 30sec on 30 rest
Wod
00-3:00 Minutes
2 RDs
10 Push Press 95/65
10 Box Jump Over
Minutes 3-6
2 RDs
12 Push Press 12 Box Jump Over
Minute 6-9
2 RDs
14 Push Press
14 Box Jump Overs
Warm up
2 rounds 150m Row
7 PVC Strict Press
5 Jump Squats
10 PVC Pass throughs
Strength
Push Press 5-5-5-3-3-2-2 (5s@65% 3s@70% 2s@75)
Wod Rx (advanced)
9 Muscle ups
50′ HS Walk
5 Squat Snatches (135/95)
7 RMU
50′ HSW
5 Squat Snatches
5 RMU
50′ HSW
5 Squat Snatches
Wod Version 2 Intermediate
25 Chest to bar pull ups (or regular pull ups, or ring rows)
15 Handstand push ups, (or accumulate 2 minutes of handstand hold or 100ft bear crawl)
10 Snatches, power or squat, 95/65 65/45
20 chest to bars (or regular pull ups or ring rows)
15 hspu or appropriate sub from above
10 Snatches
15 chest to bars
15 hspu or sub from above
10 snatches
Come in and bike, row, or roll out until 5 after, then we are jumping into this EMOM
Warm up
16m EMOM
Minute 1-15/12 cal row
Minute 2-40 Double Unders
Minute 3-12/9 cal bike
Minute 4-6 Goblet squats
Wod For tIme
750/600m Row
150 Double Unders
50 Hang Clean DB Clean and Jerks (50/35)
Accessory work if there is time left in class
8 minutes EMOM
even minutes 40 seconds of max push ups
odd minutes 40 seconds of max strict pull ups.
Are your taxes done?
Warm up
2 rounds 400m Run
5 Pull Ups
10 Push Ups
15 Air Squats
Grab a barbell, go over at least 2 sets of empty bar back squats. THEN a few more sets to build to your first working weight, pay attention to the reps and percentages. They jump around
Strength
Back Squat 6@65% 3@70% 6@65% 3@75% 6@65% 3@80%
Wod
800M Run
100/80 Cal Bike
800 M Run
Partner wod
4 rounds with Partner
8 Man makers 50/35 while other partner holds plank
20 Deadlifts 275/205 while other partner holds wall sit
24 Single Arm DB Thruster 50/35 while other partner scissor Kicks
Cash Out 400 Double Unders while other partner rows.
This is not confusing, THIS IS NOT A CRISIS SITUATION you can switch spots whenever you want.
Example on the deadlifts.. one person might do 5 deadlifts while the other is wall sitting, then switch spots until all 20 are completed.