Strength
10 min EMOM
1 Snatch Deadlift + 1 Snatch Pull + 1 Snatch
WOD
5 rnds
40 sec work and 20 sec transition
(Alternating Movements)
GHD sit-ups
Man Makers
Jumping Lunges
Rope Climbs
Read MoreActive Warm-UP
Teams of 3
Accumulate 150 Calories on Ski Erg.
(Switch partners every 25 cals)
WOD
21-15-9
C2B Pull-ups
Box Jumps (24,20)
HSPU
Read MoreSTRENGTH
COMPLEX
1 CLEAN PULL + 1 CLEAN + 1 CLEAN AND JERK
***YOU ARE ALLOWED TO DROP BAR, SO LONG AS YOU PICK IT RIGHT BACK UP
*****BUILD TO A HEAVY
WOD:
12 MIN AMRAP
200M RUN
10 SQUAT CLEANS (135/95)
Read MoreTabata Abs
20 seconds on / 10 seconds off
4 Rounds
Bicycle Kicks
Toes 2 Rig
Med Ball Sit Ups (20,14)
Hollow Rocks
*you will stay at the one movement for all 4 rounds before transitioning to the next.
WOD
30 Minute AMRAP
Teams of 4 or less
”Everybody Conga”
*you can’t move to the next movement until the person in front of you is complete with the movement ahead of you.”
5 Deadlifts (225,155)
10 KB Swings (53,35)
15 Ab Mat Sit Ups
30 Dubs (2 to 1 for singles)
Strength
10 Minute EMOM
2 Snatches,
Ascending in Weight every Minute.
*These do not have to be touch -n- go.
WOD
3 Rounds for Time / 20 minute cap
Run 400 Meters
15 Sumo Deadlift High Pulls (135,95)
15 Burpees
WOD
6 Rounds
1:30 Work / 4:30 Rest
Assault Bike (12,9 cal)
AMRAP Air Squats
Score is total air squats.
Read MoreStrength
Back Squat from the Rack-ascending weight
8 Rounds : E2MOM : 3 Back Squats
*Max number of people in a group will be 4, each athlete will have 30 seconds to lift if there are 4.
WOD:
9 Min AMRAP
2,4,6,8,9,10, etc ascending by 2s
Power Cleans (75,55)
Pull Ups
2 Min Rest
9 Min AMRAP
2,4,6,8,9,10, etc ascending by 2s
Push Press (75,55)
T2B
4 Stations: 7 minutes per station
2 minute transition
Station #1
21-15-9
Ski Erg Cals
Plate Pushups (45/25)
Station #2
21-15-9
Row Cals
Plate Jumps (45/25)
Station #3
21-15-9
OH Walking Lunges w/plate (45/25)
Plate Flutter Touches
Station #4
21-15-9
Plate G2O (45/25)
Ring Dips
Teams of 4
Appetizer:
Row 2500m (each athlete rotates every 250m)
Straight into-
Dinner:
Break into teams of 2
Team 1 WOD (1 person working at a time)
50-40-30-20-10
Air Squats
DB Snatches (50/35)
Team 2 WOD (1 person working at a time)
50-40-30-20-10
Double Unders
Wall Balls (20/14)
*Once both teams of 2 are complete with each WOD form back up in a team of 4 and accomplish 100 Burpees (1 person doing burpees at a time while the other 3 are doing Planks / rotate the burpees as you see fit)
**Directly after the burpees break back up in your teams of 2 and do the WOD your other team did earlier and vise versa.
Dessert:
Form back into teams of 4
Row 2500m (each athlete rotates every 250m)
CORE WARMUP
10 HOLLOW ROCKS
10 SUPERMANS
10 V-UPS
10 LEG RAISES (HEELS ONLY TO 8” OFF THE GROUND)
WOD
TEAMS OF 3-4
THESE ARE ALL SPRINTS!!!
ASSAULT BIKE (15 CAL, 10CAL)
10 BOX OVERS AFAP (24, 20)
10 BURPEES AFAP
25 FOOT LUNGE (CONE TO CONE)
RUN 200 M
30 MIN AMRAP
***IT IS FOLLOW THE LEADER STYLE. ATHLETE 1 STARTS, AS SOON AS THE ATHLETE IS DONE WITH THE REPS THE NEXT ATHLETE STARTS. ATHLETE 1 DOES NOT START THE NEXT MOVEMENT UNTIL THE ENTIRE TEAM HAS FINISHED THE REPS FOR THE MOVEMENT. THIS MEANS REST :)
***THE TEAM WILL RUN THE 200M TOGETHER. BE SMART WITH THE ORDER OF THE ATHLETES.
Read MoreWORKOUT
4 ROUNDS
MAX EFFORT 90 SECONDS
1 MINUTE TRASITION TO NEXT MOVEMENT
MAX EFFORT DOUBLE KETTLEBELL FRONTSQUAT (53, 35)
MAX EFFORT HANDSTAND WALKS- LENGTH OF RIG EQUALS 1
MAX EFFORT SKI ERG CALORIES
MAX EFFORT PUSH UPS
Read MoreTabata Core
5 rounds:
Medball sit ups
Toes to rig
Planks
10 min AMRAP:
3 bar MU
6 power snatch (95,65)
90 dubs
Remaining time of class work up to a heavy complex of:
Clean+hang clean+clean+jerk
Read MoreSTRENGTH: 20 MINUTES
5 REP MAX ON FRONT SQUAT
WOD: 16 MINUTES
2,4,6,8,10,12….ETC.
LUNGESTERS (95,65)
FRONT RACK BARBELL STEP UPS TO THE BOX (24,20)
WOD
4 ROUNDS
1 MINUTE ON 1 MINUTE OFF
MAX CALORIES ON SKI ERG (1 CAL = 1 PT)
MAX CALORIES ON ROWER (1 CAL = 1 PT)
MAX LENGTH SLED PUSHES (DOWN & BACK = 2 POINTS)
MAX LENGTH FARMER’S CARRY (DOWN & BACK =2 POINTS)
WOD
14 MINUTES
20-15-10-5
OHS (135,95)
BURPEEEEEES :)
REST 3 MINUTES
8 MINUTES TO FIND YOUR 1 REP SNATCH
REST 5 MINUTES
50 BURPEEEEEEES FOR TIME
Read MoreDECK OF CARDS
TEAMS OF 2 ONLY / IF ITS AN ODD NUMBER, 3RD PERSON IN GROUP WILL SHADOW / AT THE BEGINNING OF EVERY MINUTE PERFORM 5 SYCHRO AIR SQUATS / YOU MUST COMPLETE THE DECK 1 TIME TO FINISH THE WOD.
BUY IN: 50 CALORIES ON THE BIKE
MAY SPLIT BETWEEN EVER HOW YOU CHOOSE.
IF YOU HAVE 3 PEOPLE YOU WILL DO 75 TOTAL
HEARTS: RING DIPS (IF YOU ARE ABLE TO DO MUS, YOU MUST DO RING DIPS FROM THE HIGH RINGS)
SPADES: HANG CLEANS (155,105)
CLUBS: HANDSTAND PUSH UPS
DIAMONDS: S2O (155,105)
JOKER: 50 MAD RUSSIANS (35,25)
JOKER: 50 FESTIVUS PLANK CLAPS
HAPPY VETERANS DAY!!!!
STRENGTH: 15 MINUTES TO FIND YOUR 1 REP MAX DEADLIFT*
WOD:
“MARSTON”
20 MINUTE AMRAP
1 DEADLIFT (405, 285)
10 TOES 2 BAR
15 LATERAL BURPEES**
* LARGER CLASSES, PLEASE PARTNER UP 2-3 TO A BARBELL FOR THE STRENGTH AND WOD.
** THE HERO WOD MARSTON ACTUALLY IS WRITTEN AS 15 BARBELL FACING BURPEES, FOR SPACING, WE WILL BE DOING LATERAL IN PLACE OF BAR FACING.
Read MoreSKILL:
HANDSTAND WALK!
10 MIN AMRAP:
10 HRPU
35 DUBS
REST 5 MIN.
DEATH BY BURPEE!!!!!!!!!!!!!!!!!
Read MoreSTRENGTH:
BACK SQUAT
5-4-3-2-1
30 SECOND HOLD ON LAST REP OF EACH SET
WOD:
15-12-9
DB SQUAT SNATCH (70/50)
RING/BAR MU
Read MoreSKILL WORK:
PULL-UPS/C2B
WOD:
40 GHD
200M RUN
5 ROPE CLIMBS
30 GHD
4O0M RUN
4 ROPE CLIMBS
20 GHD
600M RUN
3 ROPE CLIMBS
Read More