TABATA CORE

3 ROUNDS

LEG RAISE HOLDS

V-UPS

RUSSIAN TWISTS (25, 15)

BICYCLE KICKS

STRENGTH

15 MINUTES TO WORK UP TO A HEAVY CLEAN + CLEAN AND JERK

WOD

10 MIN AMRAP

200 M RUN

10 C2B

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WOD: CINDY'S BROTHER, "BOB"

20 MINUTE AMRAP
5 T2B
10 RENEGADE ROWS
15 FRONT SQUATS WITH DBS

*USE A DB WEIGHT THAT YOU CAN MOVE EFFICIENTLY.
**USE THE SAME DBS FOR RENEGADE ROWS AND FRONT SQUATS

7 MINUTE REST, THEN

TABATA CORE: 4 STATIONS / 5 ROUNDS AT EACH STATION (9MIN 50SEC)
YOU WILL COMPLETE EACH STATION FOR ALL 5 ROUNDS BEFORE MOVING ON.

STATION 1: MED BALL SITS UPS (20,14)
STATION 2; PLANK HOLD WITH ALTERNATING KNEE TO ELBOW
STATION 3: MED BALL RUSSIAN TWIST
STATION 4: LEG RAISE TO RIG 

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STRENGTH: 
SPLIT JERK OR PUSH JERK (YOUR CHOICE)
3-3-3-2-2-2-1-1-1

WOD: 1 ROUND FOR TIME
50 DEADLIFTS (165,115)
50 HANG CLEANS 
50 S20

EVERY 2 MINUTES PERFORM 50 DUBS OR 50 SINGLES.
 IF YOU BREAK YOU MUST START OVER ON DUBS OR SINGLES. 
SCALE YOUR DUBS AND SINGLES AS NEEDED. 

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WOD

5 Min Amrap
Bike Cals 50/40
(With remaining time - max rep Wall Balls)

Rest 2 Min

5 Min Amrap

Ski Cals 50/40
(With remaining time - max rep Wall Balls)

Rest 2 Min

Sled Pushes 20/16
(With remaining time - max rep Wall Balls)

Rest 2 Min

Subtract total amount of Wall Balls from 100 Burpees
**Do remaining amount of burpees for time
***If Wall Ball amount exceeded 100, your not required to do any burpees

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WOD
10 ROUNDS:1 MINUTE PER ROUND
AT THE TOP OF EVERY MINUTE PERFORM
10 HSPU
MAX REPS SNATCH (135,95)
SCORE = SNATCH REPS

REST 8 MINUTES

STRENGTH
20 MINUTE CLOCK TO FIND
1 REP MAX SNATCH

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"STRANGE"

8 ROUNDS FOR TIME
600 METER RUN
11 WEIGHTED PULL-UPS
11 WALKING LUNGES (1.5, 1 POOD)
11 THRUSTERS (1.5, 1 POOD)

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SKILL WORK

15 MIN 

ROPE CLIMBS

WOD:

”KIMS DUE DATE”

80 WALL BALLS (20/14)

10 DB OHS (70/50)

60 BOX OVERS (24/20)

10 DB OHS

40 HSPU

10 DB OHS

20 TOES TO BAR

10 DB OHS

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STRENGTH

PUSH JERK OR SPLIT JERK

4X3 70-80%

WORK FORM!!

WOD

10-8-6-8-10

SHOULDER TO OVERHEAD (185/125)

CHEST TO BAR

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“JIGSAW”

2 MINUTES WORK

2 MINUTES REST

12/9 CAL SKI ERG

8 DEADLIFTS (275/185)

MAX BURPEES WITH REMAINING TIME

*WOD CONTINUES UNTIL ATHLETE ACCUMULATES 100 BURPEES

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SKILL WORK

15 MIN. HANDSTAND WALK/HSPU WORK

WOD

“THE WALKING DEAD”

100 DUBS

100 AIR SQUATS

80 DUBS

80 BACK SQUAT (45/35)

60 DUBS

60 FRONT SQUAT (45/35)

40 DUBS

40 PISTOLS

20 DUBS

20 KB PISTOLS

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“VAN DAMME”

ISABEL

30 SNATCHES (135/95)

10 RING MU

GRACE

30 C & J (135/95

10 RING MU

30 THRUSTERS (135/95)

10 RING MU

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WOD:

20 MIN AMRAP

7 RING MU'S

4 SQUAT SNATCH (185/125)

20 BOX OVERS

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WOD:

EMOM 5 Rounds 

1 min max cal on bike

1 min max squat cleans (125,85)

1 min max ring dips

1 min max cals on ski erg

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Skill HSPU work:

Take first 10 mins of class to work on doing sets of strict HSPU, kipping HSPU, wall walks,flipping up on wall, or whichever variation you have!  Let's perfect it, and get better

WOD:

5 Rounds, Work 2 mins, rest 4 minutes 

20/18 cal row

Remainder time preform max reps HSPU.

**Go HARD on those rowers!!!!**

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WOD For Time- 40 min cap

Buy in 1 mi run

3 rounds of: 

25 c2b pull ups

20 pistols

15 hand power cleans(185/125)

Cash out 1 mi run

**You gotta vest??  Do it with a vest:) **

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Strength 10 Mins

Find heavy 1 rep Front Squat

WOD: For Time

10-8-6-4-2 clusters  (135,95)(155,105)(185,135)(215,145)(235,155)

10 Bar Facing Burpees between each set

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Row 1 Mile - 400M at a time (alternate with partner(s))

Wod

7 Minute AMRAP

1,2,3,4,5...climbing until the 7 Minutes are up

Burpees - HSPU - Dubs (5's)

7 Minute REST

7 Minute AMRAP

Repeat the workout and try to match your last score

*Learn to sprint after sprinting

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Strength

AHAP 

Complex of:

Snatch Deadlift - Snatch Pull - Snatch High Pull

Partner Wod

Snatch Mile

*One partner runs a 200M

**One partner performs max Power Snatches

Switch every 200M until you reach 1600M

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Tuesday 07/16/2018

Teams of 3!!!!!

27 min AMRAP

Starting at 0:00 10 Synchro Push ups and every 3 mins after that

2 partners working 

1 partner holding db/kb pet- ABOVE THE WAIST!!

11 cal ski erg 

7 Deadlifts (255/185) 

13 ab mat situps

**Alternating Movements**

Partner switch out after every 3 mins

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Durability

Teams of 3 share equipment

7 Rounds - :35 seconds of work :10 seconds of rest

Max Effort Assault Bike

Max Effort Handstand Hold

Rest Station

Wod

14 Minutes

:00-7:00 Minutes *starting at :00

Hold barbell in front rack position and perform a FRONT SQUAT every :15 seconds

7:00-14:00

Hold barbell in front rack position and perform a SPLIT JERK every :15 seconds

**the barbell will remain in the front rack the entire wod

***weight is as heavy as possible without having to drop it

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