Thursday 06.29.17

Warm Up
Row/Run for 5:00
-then-
Barbell warm-up

Strength
Power Clean and Push Jerk 5×5 @ 75%+; Drop and Reset Reps; Rest 2 Mins between sets

MetCon
“Jason” – 25:00 time cap
For Time
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle Ups

E: banded kipping or kipping jumping
F: chin over bar or banded c2b
P: c2b
C: bar
C+ = ring

Hero WOD Day again, this piece will require significant scaling for most. Don’t be afraid to change up reps or movements. I would cap “Jason” at 25:00.

After party:
Core – stretch & mobility
CE – Run 800m x 5; Rest 3:00

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Wednesday 06.28.17

Warm Up
Hamstring Mash
-then-
3 Rounds
15 Medball Cleans
10 Wall Balls

Strength
Box Squat 6×2 @ 80%+

MetCon
For Time
50 Wallballs
25 Sumo DLHP
30 Wallballs
15 Sumo DLHP
10 Wallballs
5 Sumo DLHP

E: wall ball reps 20 each round; 14/10#; 55/35#
F: 14/10#; 65/45#
P: 16/12#; 75/55#
C: 20/14; 95/65#

After party:
Core – 4 x :30 plank holds
CE – 3 rounds 15-12-9 Push Press 115/75lbs, GHD Sit Ups; Rest 3:00

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Tuesday 06.27.17

Warm Up
Weakness Warm Up
Row 2k or Run 1 Mile (whichever you didn’t do last week)

Strength
Strict Press 10×1 – As Heavy As Possible

MetCon
2 Rounds
15 Calorie Row
15 Toes to Bar
15 Clean and Jerk

E: hanging knee raises; 55/35#
F: T2B attempts; 65/45#
P: 95/65#
C: 125/85#

After party:
Core – 3 x 15 back extensions
CE – 10 Rounds: 5 Strict HSPU, 5 Kipping HSPU, Bike 10 Calories for rest

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Monday 06.26.17

Warm Up
3 Rounds
:30 Wall Sit
Row 250m
7 Ring Dips

Strength
Sumo Deadlift 10×3 @ 60% of 3RM Speed Work No Bounce – Silent

MetCon
Run 1 Mile
then
12-9-6
Front Squat
Chest to Bar

E: 800m; 65/45#; kipping jumping pull ups
F: 800m; 75/55#; banded pull ups
P: 1200m; 135/95#; chin over bar
C: 185/125#

After party:
Core –
CE – 100 flutter kicks
Bike 25/15 Calories x 5; Rest 2:00

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Sunday 06.25.17

Open Gym 10:00am – 12:00 noon

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Saturday 06.24.17

9:15am Team WOD
2 person teams, AMRAP in 24:00
5 burpee box jumps
10 kb swings
while one partner is working the other partner is completing a 200m med ball run
F = 20/16; 40/25; 14/12
P = 24/20; 53/35; 20/14
C = 24/20; 70/53; 30/20

10:00am Hero WOD
U.S. Army Sergeant First Class Dae Han Park, 36, of Watertown, Connecticut, assigned to the 3rd Battalion, 1st Special Forces Group (Airborne), based out of Joint Base Lewis-McChord, Washington, died on March 12, 2011 in Wardak province, Afghanistan, from wounds suffered when enemy forces attacked his unit with an improvised explosive device. He is survived by his wife, Mi Kyong, daughters Niya and Sadie, parents Joseph and Bonnie, and siblings Katie and Saejin.

Dae Han
3rft: 800m run w/45# barbell, 3 rope climb, 12 thrusters (135/95#)

10:00am Cardio WOD
AMRAP for 30:00 = 800m run w/dbs; 3 rope climb; 12 db thrusters (max 40/25#)

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Friday 06.23.17

Warm Up
3 Rounds
10 Calorie row
10 Tempo Push Ups

Strength
Bench Press 5×5 @ 80%+ of your 2RM

MetCon
AMRAP 20 Minutes
10 Box Jump Overs
8 Alternating Pistols
6 Deadlifts

E: 12”/45# plate; single leg box sit; 115/75#
F: 16/12”; band assisted; 135/105#
P: 20/16”; pistols or foot hold/plate; 185/135#
C: 24/20”; 225/155#

Heavy benching work then a 20:00 AMRAP that should have your members feeling a lot like Cindy. You should be seeing LOTS of rounds from them. Again spend some time getting the ankles ready as some members will do close to 200 box jumps.

After party:
Core – 50 med ball sit ups
CE – AMRAP 12 Minutes = 8 Dumbbell Snatch 80/55lbs + 10 Toes to Bar; Rest :30

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Thursday 06.22.17

Warm Up
Move Steady Through
Row 500m
40 Empty Bar OHS
Row 500m

Strength
Sumo Deadlift 5×2 As Heavy As Possible; No Bounce – Silent

MetCon – 25:00 time cap
“Daniel”
For Time
50 Pull Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull Ups

E: ½ reps pull ups & run; 55/35#; scale pull ups as needed
F: ½ reps pull ups (banded) & run; 65/45#
P: banded pull ups; 75/55#
C: 95/65#

Every Thursday is going to be HERO WOD Day. Some of these WOD will require time caps to fit well into classes. Don’t hesitate to scale them for some of your less experienced clients. Remember WHY we do them and have fun!

After party:
Core – 30 partner leg throws
CE – Row 750/600m x 4; Rest 3:00

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Wednesday 06.21.17

Warm Up
20 Banded Good Mornings
-then-
Run 800m
-then-
20 Box Jumps on a Tall Box

Strength
Power Snatch 7×3 Touch and Go 70%+

MetCon
15-12-9-6-3
Burpee to 12″ Target
KB Swing

E: 30/20#
F: 40/25#
P: 53/35#
C: 70/53#

After party:
Core – tabata flutter kicks
CE – 4 Rounds: 7 Power Snatch 135/95lbs + Row 250/200m; Rest :90

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Tuesday 06.20.17

Warm Up
3 Rounds
:30 Handstand Hold
Run 200m
5 Strict Pull Ups

Strength
Box Squat 10×2 @ 50-60%; Speed Work; Rest :30-:60

MetCon
EMOM for 15 Minutes
30 Double Unders
30′ Handstand Walk
1 Rope Climbs or 5 Strict Pull ups (athlete’s choice)

E: SU; 1 wall walk AHAP; jumping pull ups
F: 2x SU; 3 wall walks AHAP; banded pull ups
P: DU or 3x SU; 30 wall facing shoulder taps; rope climb or kipping pull ups
C: as written

Rotate through movements OTM. For the EMOM Pick #s/distances that your athletes can stick with, don’t hesitate to stay conservative and stick with technique. If you have some very skilled athletes don’t hesitate to scale up a little.

After party:
Core – 3x 1:00 weighted planks
CE – 18-15-12-9-6-3 Unbroken CTB; Jog 200m between sets

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