Saturday

Warm Up
Coaches Choice

Skill Work
Hang Squat Clean
Push Press

WOD
In teams of 2, AMRAP 20 minutes of

50 KB swings (53/35)
40 Front Rack Lunge, alternating legs (95/65)
50 Hang Squat Cleans (95/65)
40 Push Press (95/65)
50 DB/KB Snatch 53/35
40 Wall Balls (20/14)

*One person works while the other rests

Friday

Warm Up
Coaches Choice

Skill Work
Deadlift
Power Snatch
Clean & Jerk

WOD
Open workout 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 toes-to-bars
10 deadlifts (115/75lb)
5 snatches (115/75lb)

Open workout 15.1a

1-rep-max clean and jerk
6-minute time cap

 *There will be no rest between 15.1 and 15.1a.  0-9 minute mark is the AMRAP and from 9:01 to the 15 minute mark you will find a 1-rep max clean and jerk.  Today’s class will be run a little differently.  We will partner up and count reps for each other.   Do work people!

 

Thursday

Warm Up
4 minutes of row, bike or jump rope
PVC Pass Thru’s
PVC Figure 8’s
Push Up Complex
Shoulder Mobility
Spiderman Walks
Broad Jumps
Mountain Climbers
Plank Holds

Skill Work
Power Snatch

WOD
EMOM 25 minutes, max reps in 30 seconds of:

Calories on rower
Pull Ups
Power Snatch (75/55) 
Air Squat

Abmat Sit Ups

*If you are doing the Open workout on Friday, consider taking a rest day so that you are fresh for Friday. 

Wednesday

Warm Up
4 minutes of row, bike or jump rope
Samson Stretch
Scorpions
Squatted Prayers

Mini Workout…

5 rounds of:

12 KB Swings (light)
10 Push Ups
8 Calorie Row

Skill Work
Shoulder to Overhead

First…
1 minute max calories of Air Dyne

100% effort.

WOD
AMRAP 15 minutes of:

2 Rope Climb (modification: 8 parallel ring rows)
8 Lateral Burpees
10 Shoulder to Overhead (115/80)
12 Wall Balls (20/14)

*Post your total calories on the Air Dyne and your rounds plus reps

Tuesday

Warm Up
4 minutes of row, bike or jump rope
PVC Pass Thru’s
PVC Figure 8’s
Toe Touches
Goblet Squats
Waiter Walks
Single Leg KB Deadlift
Abmat Sit Ups
Superman’s
Front Rack Holds

Skill Work
Power Clean
Squat Clean
Front Squat
Jerk

Strength
15 – 20 minutes to work up to a heavy complex:

1 – Power Clean
1 – Squat Clean
1- Front Squat
1- Jerk

WOD
AMRAP 4 minutes of:

Power Clean and Jerks (135/95)

REST 1 minute

AMRAP 4 minutes of:

Double Under’s (modification: single unders)

REST 1 minute 

AMRAP 4 minutes of:

Squat Cleans (135/95)

*For today’s score post your heaviest complex weight and your 3 AMRAP scores.

Monday

Warm Up
4 minutes of row, bike or jump rope
PVC Pass Thru’s
PVC Figure 8’s
Scapular Push Up
Scorpions
Upward Dog
Bottoms Up KB Press
2 arm KB Front Rack Lunge
Frankenstein Walks
Weighted Good Morning

Skill Work
Deadlift

Strength
5 x 5 Deadlift

*Build up to a heavy set of 5 reps. Good form here!

WOD
3 rounds of:

40 KB Swings (53/35)
30 Deadlifts (135/95)
20 Box Jump (24/20, modification: step up/step downs)
10 Hand Stand Push Ups (modification: 10 second handstand hold or 10 strict DB/KB press)

Sunday

Warm Up
Trainer’s Choice

Skill Work
Power Snatch
Thrusters

WOD
AMRAP 9 minutes

10 Power Snatch (95/65)
10 Toes to Bar (modification: knees to chest or 15 abmat sit ups)

REST 4 minutes

AMRAP 9 minutes

10 Thrusters (95/65)
10 Lateral Burpees over Barbell

 

Saturday

Warm Up
Trainer’s Choice

Skill Work
Hang Power Cleans
Front Squats

WOD
In teams of 2, AMRAP 20 minutes of:

100 Wall Balls (20/14)
100 Double Under’s (modification: 250 single under’s)

75 Box Jumps (24/20)
75 KB Swings (53/35)

50 Hang Power Clean (95/65)
50 Front Squats (95/65)

25 Burpees 
25 Ring Dips (modification: 50 box dips)

 

Friday

Warm Up
4 minutes of row, bike or jump rope
PVC Pass Thru’s
PVC Figure 8’s
Hanging Shrugs
Toe Touches
Scorpions
Upward Dog
Inch Worms
Leap Frog
Burpee Complex

Skill Work
Bench Press
Push Press

WOD
EMOM 25 minutes, max reps in :30 seconds of:

Minute 1 – Bench Press @50-60%
Minute 2 – Calorie Row or Air Dyne
Minute 3 – Push Press (75/55)
Minute 4 – Burpees
Minute 5 – Air Squats

*The goal is to go unbroken for each movement for the full :30 seconds.

Thursday

Warm Up
4 minutes of row, bike or jump rope
Samson Stretch
Squat Therapy
Wall Sits
Quad Wall Stretch
Squatted Prayers
Dynamic 90’s
Turkish Get Ups
2 minutes of row, bike or jump rope

Skill Work
Snatch Complex

Strength
EMOM 10 minutes of:

Snatch Complex;

1 – Power Snatch
1 – Hang Squat Snatch
1 – Squat Snatch

*Get comfortable with pulling yourself under the bar.  Good form over heavy weight.

WOD
AMRAP 14 minutes of:

5 Squat Snatch (95/65)
10 Back Rack Lunges (95/65)
10 Toes to Bar (modification: knees to chest)