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Monday 06.01.20
Strength Stamina Squats On the 1:30 x 7 Sets: 2 Front Squat 4 Back Squats • Barbell Loaded at 69% 1RM Front Squat WOD Base Camp" 15 Min AmRap 1 Round of "Strict Cindy" 1 DB Power Clean and Jerk 1 Round of "Strict Cindy" 2 Double DB Power Clean and Jerk 1 Round of "Strict Cindy" 3 Double Dumbbell Power Clean and Jerk ... Add (1) Dumbbell Power Clean and Jerk Per Round Dumbbells: 50's/35's
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Friday 05.29.20
Strength C&J Complex WOD ”Power Bar" 12 Min AmRap 9 Strict Pull-Ups 12 Hang Power Cleans (135/95) 9 Strict Handstand Pushups 21 Deadlifts (135/95) Thursday 05.28.20
Stamina SquatsWU/Setup On the 1:30 x 7 Sets: 1 Front Squat 3 Back Squats **Barbell loaded at 65% of your estimated 1RM Front Squat WOD For Time: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps (24/20) 30 Push Press (75/55) 30/20 Cal Row Wednesday 05.27.20
WOD "Five Below" 5 Min AmRap Buy-In: 100 DU Into Max Rounds: 6 Lateral Burpee Over Bar 12 Front Squats (135/95) Rest 5 Minutes 5 Min AmRap Buy-In: 100 DU Into Max Rounds: 6 Lateral Burpee Over Bar 9 Thrusters (135/95) Rest 5 Minutes 5 Min AmRap Buy-In: 100 DU Into Max Rounds: 6 Lateral Burpee Over Bar 6 Clusters (135/95) WOD “Flex Seal"
For Time: 50.40.30.20.10 AbMat Sit-ups DU ***15 Deadlift 225/135 after each set Body Armor 4 Giant Sets: 15 Single Leg Glute Bridges (Left) 15 Single Leg Glute Bridges (Right) 15 Weighted Glute Bridges 15 Glute Bridges Friday 05.22.20
Strength ** Jerk Balance Complex (0:00 - 4:00) 3 Sets: 3 Jerk Balances 1 Pausing Split Jerk (1 Second in Catch) *Set 1: 35% of 1RM Clean and Jerk *Sets 2-3: 35-45% of 1RM Clean and Jerk **Tall Clean Complex (4:00 - 8:00) 3 Sets: 2 Tall Cleans 1 Split Jerk *Start at 35% of 1RM Clean and Jerk and Build WOD "Cinnamon Swirl" 15 Min AmRap 200 Meter Run 5 Strict Pull-ups 10 Push Presses (95/65) 15 Deadlifts (95/65) Active Recovery
Not For Time: 1 Mile Run 200m Walking Lunges 1 Mile Row Wednesday 05.20.20
Strength WU/Setup Clean Pull Complex On the 1:30 x 4 Sets: 1 Pausing Clean Deadlift 1 Tempo Clean Pull 1 Clean Pull Set 1: 55%of 1RM Clean and Jerk Set 2: 60% of 1RM Clean and Jerk Set 3-4: 65% of 1RM Clean and Jerk WOD "CEO" 4 Rounds: AMRAP 3: 3 Power Snatches 115/75# 6 Push-ups 9 Air Squats **Rest 1 Minute Between Rounds Tuesday 05.19.20
"Long Beach" 1 Round: 160 Double Unders 800 Meter Run 40 Bar Facing Burpees 2 Rounds: 80 DU 400 Meter Run 20 BFB 3 Rounds: 40 DU 200 Meter Run 10 BFB ****Or**** Aerobic Threshold Intervals On the 0: 30/25 Calorie Row On the 3: 25/20 Calorie Row On the 5: 20/15 Calorie Row On the 7: 30/25 Calorie Row On the 10: 25/20 Calorie Row On the 12: 20/15 Calorie Row On the 14: 30/25 Calorie Row On the 17: 25/20 Calorie Row On the 19: 20/15 Calorie Row Monday 05.18.20
Strength Stamina Squats WU/Setup On the 1:30 x 7 Sets: 2 Front Squat 4 Back Squats • Barbell Loaded at 60% 1RM Front Squat WOD "Nasty Girls" 3 RFT 50 Air Squats 7 Ring Muscle-ups 10 Hang Power Cleans (135/95) **Substitutions will be given during class briefing |
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