Warm Up
30 Perfect overhead squats with pvc or empty par
25 push ups
Strength
Bench Press-
4 sets of 10… your 9th and 10 rep should be heavy enough that you might fail
Wod- Chipper with a 20 minute cap- do in order, stagger your starts in big classes. This may or may not be made to finish……
50 Cal Bike
50 Dumbbell Thrusters (50/35)
50 Cal Row (or 800m run if rowers arent available)
50 HSPU (50 push ups for a sub)
50 Dumbbell snatches (25 each arm)
50 Burpees
Warm up-
Couch stretch- 90 seconds per leg
30 over head squats with PVC and with a 1 second hold at the bottom.. perfect squats
30 pass throughs
Strength
Front Squat-
8,8,Light 5,5 moderately increase weight 3,3,3 Heavy heavy 1,1,1 Go for a 1 rep max
Wod
14 Minutes
10 Front rack lunges in place with a bar (grab a kettle bell if you are not comfortable with a barbell) 135/95
10 hang cleans
10 shoulder to overhead
30 Doubles
*use the same barbell for every movement.. weight will most likely be limited by the front rack lunge
Warm up-
Run 4×200 and 3×400
Rest 60 seconds in between
Strength
Clean and jerk complex-Practice this complex for 10 minutes start with an empty bar and build up to your EMOM weight
10 Minute EMOM (every minute on the minutes
Two Squat Cleans plus 1 jerk
Wod-
7 Rounds
7 push up
7 Pull ups
14 Wall Balls 20/14
8am Endurance
Teams of 2
Row 5000m
switch every 500m This is will take about 20 minutes
or Individual Wod
Run 5k (5000 M is 3 miles plus on ONE of your miles run all the way to the end of Bird
9am
Warm up
Run 1 mile
Strength- 5×10 strict dumbell presses
Wod
20 minutes
5 pull ups
10 push ups
15 squat
10am partner chipper 30 minute cap
Row 1500M
100 wall balls
80 ring rows
100 sit ups
80 Kb swings
100 Doubles
80 slam balls
100 walking lunges
80 dumbbell snatches
Don’t forget to buy a punch card for snacks. Good for FitAid, Celsius, Cake Bites, and Protein cookies… Saves you 50 cents on each one. Buy one on this link and ask for the card at the gym
https://trial-b163f0cd.sites.zenplanner.com/retail-cart.cfm?ProductOptionId=A167E104-E515-4F09-8716-31918C816D8C&qty=1
Warm up-
Turkey Sandwich 5k practice, run 1 mile
Strength- Dealift
Sets of 3 again- if you are competing this weekend take it easy
3,3,3,3,3,3 Build up, try to hit the same weights as two weeks ago
Wod-
15 minutes Amrap
15 Wall Balls
10 Cleans 185/135
30 double unders