STRENGTH: Deadlift (Conventional), up to peak of 1. - 190lbs.
METABOLIC CONDITIONING: “Fran” 21-15-9 reps of: Thrusters (96/65), Pull-ups - (65lbs/AB) 10:07
STRENGTH: Front Squat, start with sets of 3 and work up to peak of 1. - 145lbs
METABOLIC CONDITIONING: AMRAP in 5 minutes: 10 Rolling Pistols - 2 +4
STRENGTH: Single Arm Dumbbell Press, with a special emphasis on shoulder positioning (the shoulders should be back and down as you BEGIN the press). Work up to a peak of 3 on each arm (begin with your weak arm).
For QUALITY (NOT FOR TIME!): 5 Rounds of: 6 full ROM Handstand Push-ups, 6 Diamond Hand Push-ups, 6 Close-Grip Pronated Grip Pull-ups
Conv. Deadlift 5x5 - 155lbs.
Nate - 12 +3RR
STRENGTH: Front Squat, start with a set of 5 – work up to a peak of 1. - 145lbs
METABOLIC CONDITIONING: AMRAP in 3 minutes: Front Squat at 65% of peak of 1. For Max Reps. - 30
SKILL WORK: The Freestanding Handstand
METABOLIC CONDITIONING: AMRAP in 5 minutes: 7 Heavy Russian Kettlebell Swings (2/1.5 for rx’d), 7 V-Ups
STRENGTH: Halted Conventional Deadlifts – 5 x 3.
METABOLIC CONDITIONING: AMRAP in 10 minutes: 3 Single Leg Deadlifts (1.5/1 in non-working leg side – only 1 KB!) on each leg, 3 Burpees, 6 SLDL, 6 Burpees, 9 SLDL, 9 Burpees, 12 SLDL, 15 SLDL, 15 Burpees, and so on and so forth. Your score is how far you get!
10×30 secs all out sprints. Rest 2 mins between each set. Damper setting is your choice
Flash Mob WOD!
DYNAMIC WARM-UP / MOTOR CONTROL FOR THE MOVEMENT:The No-False-Grip Kipping Muscle-up – break down and work the skill. Pick a piece that you need to work on the most and try to improve upon it. Feel free to mentally review the steps from last week.
METABOLIC CONDITIONING: There is no women’s weight for “Jackie” – scale as needed but the 45lb. bar is the same for both sexes.
STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max. - 150lbs.
FOR QUALITY: 100 Hollow Rocks.
STRENGTH: Work up to a peak set of 2 reps for the Dumbbell Strict Press. - 37lbs
METABOLIC CONDITIONING: The floor will be marked in 10ft. increments. Accumulate as many 10ft. increments in Handstand Walking as you can in 6 minutes. If you are not yet able to Handstand Walk or if you have wrist issues with Handstand Walking, you may also plank walk 10ft., or walk along a wall (remember to switch directions).
This was 6 minutes of learning how to tuck and roll.
STRENGTH and ACTIVATION: Sumo Deadlift, up to peak of 3. - 185lbs
METABOLIC CONDITIONING: Using the same course that last Saturday’s class used for the 800m run – complete from the door, 3 x 800m with approximately the time it took you to run, to rest in between. Record all three times. - 4:53, 4:47, 4:33
3x1500 Rest 2mins. in between.
SKILL WORK: Spend time drilling the Neutral Grip Kipping Ring Muscle-up.
“McCluskey” (a hero WOD)
3 Rounds for time of:
15 Burpee Pull-ups
Run 800m (the same run as used on this past Saturday, and Wednesday)
Intro to Oly.
STRENGTH: Front Squat, start with a set of 5, up to peak of 1. - 160lbs
METABOLIC CONDITIONING: Row 1k. - 3:46:00
STRENGTH: Single Leg Deadlifts (with a Barbell) 5 x 5 - 75lbs
METABOLIC CONDITIONING: 5 Rounds for time of: 10 Wallballs (20/14), 10 reps, Turn-Around Box Jumps (you must jump up on one side and walk over the box and then turn around and jump back – every jump is still just one rep) - 7:58
Wod: 3x1500m, rest 2:00mins in between, hold repeats 3-5 secs
Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
85lbs - 2-3-2-2-2 = 11
Intro to Oly.
DYNAMIC WARM-UP: Dynamic Lunge Red-Light/Green Light, 5 minutes. Yep. That’s right. You’re not allowed to run, you must lunge. If when the light goes green you are still moving OR your weight is in your toe… YOU GO BACK TO THE BEGINNING.
STRENGTH: Front Squat, begin with a set of 5, work up to peak set of 1. - 160lbs
METABOLIC CONDITIONING: Tabata Wallball. - 61
Intro to Oly.
SKILL WORK: 10 minutes of additional muscle-up practice.
Previous times we’ve done Cindy.
AMRAP in 20 minutes of:
*list YOUR previous best Cindy score on the board BEFORE you begin the workout.
(LB) 8 +5 Pull.
PRACTICING THE POSITION: 5 minutes of Skill Work with the Single Leg Squat. No band scaling allowed. Use a rocking single leg squat where necessary. Use negatives with a hold assist where possible.
STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max. - 145lbs
FOR QUALITY: 30 Single Leg Squats or Pistols on Each Leg.
STRENGTH: Work up to a peak set of 3 for each arm with the Dumbbell Press - 45lbs
METABOLIC CONDITIONING: 5 Rounds for time of: 7 Barbell Push Presses (115/75), 7 Chest-to-Bar Pull-ups - (75lbs/LB) 7:28
STRENGTH: Sumo Deadlift, up to peak of 3.
Take 50% of your Peak Deadlift for the day and complete the following for max TOTAL reps:
3 Rounds of 1 minute of each:
BOX JUMP (30/24)
TOES TO BAR
Five rounds of:
Bear crawl 100 feet
Standing broad-jump, 100 feet
Do three Burpees after every five broad-jumps. If you’ve got a twenty pound vest or body armor, wear it.
*There is a 15 minute cap on this workout.
Dynamic warm up: rowing drills, then ro 4-5 mins at 75% effort
WOD: row 1000m as fast as possible. Rest 5:00 mins. Then, row 2x1000m at 75% of TT with 2:00 mins rest in between
Intro to Oly.
STRENGTH: Front Squat, up to peak set of 1. Begin with 5 reps at about half of your tested max.
FOR TIME: 30 Double Unders, 30 Single Leg Squats (TOTAL = 15 on each leg), 20 Double Unders, 20 Single Leg Squats, 10 Double Unders, 10 Single Leg Squats.
If no Double Unders the scaled rep scheme is 100/75/50 Singles and instead of Single Leg Squats, sub Dynamic Lunges (step out, and then – with the weight in the heel, drive through the front leg to come back to where you where standing) in the same rep scheme.
STRENGTH: Sumo Deadlift, up to peak of 2.
For max total reps of the Russian Kettlebell Swing, for 10 minutes:
Every minute on the minute, 3-5 Strict Pull-ups (any grip) directly followed as many Russian Kettlebell Swings (2/1.5) as possible in the remaining time in the minute.
STRENGTH: Peak of 1, Front Squat.
METABOLIC CONDITIONING: Tabata Row
Intro to Oly.
STRENGTH: Sumo Deadlift, up to peak of 1.
METABOLIC CONDITIONING: For time: 50 Burpees including 2011 Games Standard (don’t clap over your head but do jump on a 45lb. plate in front of you).
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