Warm up-
teams of 2- 8 minutes of bike, switch every 30 seconds
Strength-
20 Minutes to find you max “Macho Man” (stolen from comptrain)
Macho man is
3 power cleans (touch and go)
3 Front Squats
3 Push Jerks
*start very light on this and get your working sets in and build up slow
Wod
5 Minute Amrap
500 M Row Sprint-
max hand stand push ups with remaining time (sub dumbbell presses)
REST 5 MINUTES
5 minute amrap
500M row sprint
max hand release push ups
Score is total push ups
Sunday Funday
Teams of 3-
Wod 1-
9 minutes of max wall balls
one team members works, one holds a kettle bell, one rests (every time the kettle bell touches the ground its a 5 burpee penalty for the entire team)
Wod 2-
12minute amrap (we will do this outside so DONT park out back)
6 DB snatches
3 burpee box jumps (sub out just burpees if you are burpeely challenged, we want to keep these rounds quick)
100m sprint
Tag your partner in and they go, each person finishes a round before the next goes. if you are doing this right, each round should take about 30-45 seconds per person
Wod 3-
on 3…2….1 go team carries a bar/weights and slam ball to the front of the building
Team performs
80 power cleans first
100 slam balls second
Then run your team and equipment back in the gym.. clock stops when all your equipment is put away in right spots
8AM (gym is open 8 to 11 for open gym as well)
Endurance- Sprints
8-10 400m sprints on the post office road
or
6 500m sprints on the rower. rest to work ratio is 1 to 1 on the rower. This is a lot harder than looks as long as you are truly giving max effort each round.
9am- Mobility with Amanda
10am Chipper Saturday
Alternate between partners. One exercises whilst the other holds plate. Switch off whenever you want
Partner A:
Person B:
Holds plate overhead (15 / 10 kg)
Open gym ideas-
Push, pull, flip, hammer
push the sled, pull the sled with a rope, flip the tire the length of parking lot, hammer a tire 40 times
or 100 DB snatches for time, alternating arms
or 10 minutes emom
Even 8 handstand push ups
Odd 12 pull ups
Warm Up
100 Meter walking lunge (stretch your hips out.. drive your hips forward, dont rush through this)
50 squats
Front Squat Friday
Heavy 3’s.. we are going for a 3 rep max.. build to it.. this should take 5 or 6 sets. new athletes we are going to do 5 sets of 7 reps to get our form down.
Wod-
20 Deadlifts at 225/185
Run 800
5 Rope Climbs (10 pulls from the floor for a sub)
15 Deadlifts 225/185
Run 600 (where the sidewalk meets the road)
4 rope climbs (8 pulls from the floor)
10 Deadlifts 225/185
Run 400
3 Rope climbs (6 Pulls from the floor)
Immediately following the wod, with the clock running
do 25 rings dips or bench dips.
Warm Up-
Run 800
then 4 rounds of
5 pull ups
10 Push ups
15 Squats
Strength is bench
5 sets of 5.. go until you miss
Wod-
5 Rounds for time
9 Thrusters 115/75
9 Chest to bar pull ups (sub pull ups or banded pull ups or ring rows)
Run 200