WOD

33-27-21-15-9

THRUSTERS (95,65)

CHEST TO BAR PULL UPS/PULL UPS/RING ROWS

GOOD LUCK!

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SKILL

ACCUMULATE 10 MINUTES OF FREE STANDING HANDSTAND/HANDSTAND HOLD/PIKE HOLD

WOD

6 ROUNDS - 1 MINUTE INTERVALS

MAX CAL ROW

REST

MAX CAL BIKE

REST

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AMRAP 28 MINUTES

RUN 200 M

GYMNASTIC COMPLEX

1 TOE TO BAR

1 BURPEE TO TARGET

2 TOE TO BAR

2 BURPEE TO TARGET

3 TOE TO BAR

3 BURPEE TO TARGET

4 TOE TO BAR

4 BURPEE TO TARGET

REPEAT

REPEAT

REPEAT…

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STRENGTH

1 REP MAX BACKSQUAT

EMOM

22 MINUTES

EVEN MINUTE - MAX EFFORT CLUSTER (135, 95)

ODD MINUTE - MAX BOX OVERS (24,20)

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STRENGTH

3 REP MAX DEADLIFT

METCON

50-40-30-20-10

DUMBBELL SNATHCES (50,35)

30-60-90-120-150

SINGLE UNDERS ***NO DOUBLE UNDERS***

ALTERNATE MOVEMENTS 50 SNATCHES, 30 SINGLES ——> 40 SNATCHES, 60 SINGLES ETC, ETC, ETC

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WOD

Teams of 3

1 Mile Team Wallball run (20,14)

6 RFT

45 Wallball Squat Cleans

45 Wallball Thrusters

45 Wallball Sit-Ups

AND

Max Cals on the Skierg

1 person working at a time on the rounds while 1 person is always on the Skierg. Teams may break the rounds and Skierg up however they want.

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Strength

Split Jerk (from rack)

2x3 @60% - 2x2 @70% - 1x1 @80% - 1x1 @85% - 1x1 @90%

WOD

Open workout 19.4

For Total Time

3 Rounds Of:

10 Snatches (95,65)

12 Bar Facing Burpees

REST 3 MINUTES, THEN

3 Rounds Of:

10 Bar Muscle-Ups

12 Bar Facing Burpees

(12 Minute Cap)

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Tabata Core

4 Rnds

Mountain Climbers

Supermans

Mad Russians

Hollow Rock Holds

WOD

5 RFT

35 Double Unders

25 Wallballs (20/14)

15 T2B

(20 min cap)

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Strength

Deadlift

2x3 @65% - 2x2 @75% - 1x1 @80% - 1x1 @85% 1x1 90%

(15 minutes)

WOD

Teams of 3

20 Min AMRAP

12 Snatch Deadlifts (75/55)

9 Hang Power Snatches (75/55)

6 OHS (75/55)

-AND-

Max Meter Row.

Partner 1: will complete 1 full round of the barbell work

Partner 2: will be rowing

Partner 3: will be resting

And then rotate

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Tabata Core

4 Rnds

Plank

Side Plank Right

Side Plank Left

V-Ups

WOD

5 Rnds

50 seconds to complete - 10 second transition

Assault Bike - 15/12 cals

GHD’s - 15 reps

Ring Push-Ups - 15/10 reps

Box Jumps - 15 reps

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Strength

Back Squat

5x3

60% - 70% - 75% - 80% - 85%

15 min

WOD

FRANTASY LAND

21-15-9

Thruster 95,65

Pull Up

15-12-9

Thruster 115,85

C2B Pull Up

12-9-6

Thruster 135,95

Bar Muscle-Up

(20 MIN CAP)

Record you scores because we will definitely be seeing this one again! :)

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TABATA CORE

4 ROUNDS

RIGHT SIDE PLANK

LEFT SIDE PLANK

HANGING L SIT

MED BALL SIT UPS

WOD

19.3

200 FT OVERHEAD WALKING LUNGE

50 BOX STEP UPS

50 HSPU

200 FR HANDSTAND WALK

20 MIN CAP

*RX 50, 35 W/ 24,20 BOX AND STRICT HSPU

*IF WE AREN’T QUITE TO STRICT HSPU, USE WHICHEVER PROGRESSION WE ARE AT W/ HSPU

*HANDSTAND WALKS SUBSTITUTE BEAR CRAWLS

*OVERHEAD WALKING LUNGE, SUBSTITUTE FRONT RACK LUNGE

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WOD

REALLY LONG CHIPPER

120 DUBS

100 POWER SNATCH (75, 55)

80 WALLBALLS

60 TOES TO BAR

40 BOX STEP UPS

20 BOX OVER BURPEES

40 MIN AMRAP

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WOD

TEAMS OF 2

15 MINUTE AMRAP

SHUTTLE SPRINTS

10 KETTLEBELL OVERHEAD SQUATS

ONE ATHLETE SPRINTS, ONE ATHLETE WORKS

***ATHLETES SWITCH WHEN SHUTTLE SPRINT IS COMPLETE

REST 1 MINUTE

15 MINUTE AMRAP

MORE SHUTTLE SPRINTS

10 KETTLE BELL SWINGS (53, 35)

ONE ATHLETE SPRINTS, ONE ATHLETE WORKS

***ATHLETES SWITCH WHEN SHUTTLE SPRINT IS COMPLETE

STRAIGHT INTO 10 MINUTES OF MAX EFFORT LEGLESS ROPE CLIMBS
*FOLLOW THE LEADER, SHARE THE ROPES. KNOCK ONE OUT LET SOMEONE ELSE GO THEN RIGHT BACK TO IT!!!

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WOD

TEAMS OF 3

3 ROUNDS

60 CAL ROW

45 DB SNATCHES (50, 35)

15 MU

*PARTITION REPS AS NEEDED

***15 MINUTE CAP

1 MIN TRANSITION

15 MIN TO WORK UP TO A HEAVY…

POWERCLEAN + CLEAN

*HOLD ON TO BAR

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TABATA CORE

4 ROUNDS

SCISSOR KICKS

HOLLOW ROCKS

RUSSIAN TWISTS (15, 10)

STRAIGHT LEG ABMAT SITUPS

WOD

25 HSPU

50 DEADLIFTS (135, 95)

75 FOOT HANDSTAND WALK

7 MIN CAP

REST 7 MINUTES

25 BURPEES

50 GHDS

75 AIRSQUATS

7 MIN CAP

HAPPY MONDAY!

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Team WOD on Saturday will be at Rogers Ave Location.

Expect to sweat!!!!

9:00 and 10:30

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19.2

WORKOUT 19.2 RX’D

Beginning on an 8-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans (weight #1) 25 toes-to-bars
50 double-unders
13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 toes-to-bars
50 double-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

RX’D LOADING

Rx’d: (Ages 16-54)
Men squat clean 135-185-225-275-315 lb. Women squat clean 85-115-145-175-205 lb.

Teenagers 14-15:

Boys squat clean 95-115-135-155-185 lb. Girls squat clean 55-75-95-105-115 lb.

Masters 55+:

Men squat clean 115-135-155-185-205 lb. Women squat clean 65-85-105-125-145 lb.

WORKOUT 19.2 SCALED

Beginning on an 8-minute clock, complete as many reps as possible of:

25 hanging knee-raises* 50 single-unders
15 squat cleans (weight #1) 25 hanging knee-raises* 50 single-unders

13 squat cleans (weight #2)

If completed before 8 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
11 squat cleans (weight #3)

If completed before 12 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
9 squat cleans (weight #4)

If completed before 16 minutes, add 4 minutes to the clock and proceed to:

25 hanging knee-raises* 50 single-unders
7 squat cleans (weight #5)

Stop at 20 minutes.

SCALED LOADING AND VARIATIONS

Scaled: (Ages 16-54)
Men squat clean 95-115-135-155-185 lb. Women squat clean 55-75-95-115-135 lb.

Scaled Teenagers 14-15:

Boys squat clean 65-85-105-125-145 lb. Girls squat clean 45-65-75-85-95 lb.

Scaled Masters 55+:

*Men perform sit-ups, squat clean 65-85-105-125-145 lb. *Women perform sit-ups, squat clean 45-65-75-85-105 lb.

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Thursday Thunder

Don’t forget to make it to the face-off between Chelsea (Post-Malone) and Joanie at 7pm at Rogers

WOD’s

7 Min AMRAP
10 DB Snatches (50/35)
10 Box Overs (24/20)

*2 Min Transition*

7 Min to Est.
1 Rep Max Power Snatch

*2 Min Transition*

7 Min AMRAP
10 T2B
10 Deadlifts (185/125)

(If you feel trashed because you have worked out all 3 days, and plan on doing the Open WOD on Friday Night. You might wanna think about taking today off to rest)

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WOD:

6 ROUNDS

:90 WORK

4:30 REST

12/9 BIKE CALS

MAX REP FRONT SQUATS (45/35)

*******DO NOT DROP EMPTY BARBELLS PLEASE!!!!!

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