Monday-22nd

SKILL

Box Jump/Soft Squat landings

High boxes--work on flexibility and explosiveness--3x10-quick, explosive jumps

 

WOD

-Overhead plate lunge down and back twice (45, 25)

21-15-9

Ring dips

Tire jumps

Burpees

-Overhead Plate lunge down and back twice (45, 25)

 

Challenge

max wall sit time

 

Partner

500 jump rope

50/each

 

 

Tuesday

SKILL

Squat snatch-go heavy as possible

5x5

 

WOD I

Isabelle (135, 95)--probably need to be lighter for women

 

WOD II

50-40-30-20-10

2x unders (double amount if singles)

sit-ups

 

*930am group (KB snatch and combine WOD 1 and 2) 30 KB snatch each arm and 100 sit ups

 

Challenge

Handstand Push-ups (if able to do them, then do 30 total--if not, then work on them)

 

Partner

30 leg throwdowns--each partner

 

Wednesday

SKILL

Pull-Ups--No band--kipping--if can kip, work on butterfly-at least 3x10

 

WOD

Death by pull-up

 

WOD II

4 rounds

 

5-Front squat--135, 95

10-Burpees

15-Floor press--same weight as squat

 

Challenge

6 sled pushes for time--taped lines so consistent

 

Partner

stretch

 

Thursday

SKILL

Hang Cleans

10-8-6--at at least 5 lbs to weight each time

 

WOD

15-12-9  (155, 115)

dead lift

hang cleans

push-press

 

Challenge

Rope climb--if able, then do 5 for time; if not, work on strength and finish with 50 jump pulls for time

 

Partner

Total time for wall walk/hand stand hold against wall--each partner stay up as long as poss. and add each time

 

Friday

SKILL

Weighted Lunges

5x5 barbell

 

WOD

Rowing-Push-up Fran

1000m row

21-thrusters (95,75)

21-push-ups

750m row

15 each

500m row

9 each

 

930am group will use dumbbells/kb’s for thrusters

 

Challenge

GHD back extensions 50 total--10 each

 

Partner

WATER/STRETCH

Monday

Monday

WOD
20 min AMRepAP* on theminute
5 Floor press M-115 W-65
Ring dips*

Challenge
Row 100

Partner
Downward Dog

Tuesday

WOD I
5 min AMRAP
1 burpee
3 DB thrusters M-25-35 W-15-22
5 push ups
 

WOD II
Tabata squats (total reps)

Challenge
Row 250

Partner
Triangle

Wednesday

WOD
10-1
Squat clean and press/jerk M-135 W-95
HSPU

Challenge
Row 500

Partner
Cobra

Thursday

WOD
30 20 10
Pull ups
Hang Power Snatch M-95 W-45

Challenge
Row 1k

Partner
Half shoulder stand

Friday

WOD
3 rounds
10 GHD sit up
20 Push press M-40-70 W-25-35
10 GHD hip extension
10 Bench press 135 or 75
20 KB swing M-44-70 W-26-35

Challenge
Row 2k

Partner
Forward bend

Monday

Strength/Skill

Weighted pull ups/pull ups 5 x 5

 

WOD

Jackie

1000m row

50 thrusters 45lbs

30 pull ups

 

Challenge

Max pull ups

 

Partner

100 GHD sit ups (10 at a time)

 

Tuesday

Strength

Stiff leg press 5 x 5

 

WOD

5 rounds

Stiff leg press 20 @ M-25-35lbs W-15-22lbs

Row 250m

GHD sit up 10

Push ups (chest to ground) 20

 

Challenge

L-sit hold (3 attempts w/ 30 second rest between)-total time

 

Partner

2k row (500m at a time)

 

Wednesday

Skill

GHD back extension 5 x 5

 

WOD

Cindy

20 min AMRAP

5 pull ups

10 push ups

15 air squats

 

Challenge

Max pistols (R and L)-use dynamax ball

Thursday

Strength

Deadlift 5 x 5

 

WOD

Diane

21 15 9

Deadlift @225/135

HSPU or stiff leg press M-35-53 W-20-30lbs

 

Challenge

Max ring dips

 

Partner

Max pull ups in 1 minute (both at same time)

 

Friday

Skill

GHD hip extension 5 x 10

 

WOD

30 minutes

Max Overhead squat @ M-65 W-45

20 Push ups (chest to ground)

*score is total OHS

 

Challenge

3 minute bridge hold

 

Partner

Sit ups in 1 minute (both at same time)