Strength/Skill: Skill the Deadlift and KB during Warm-Up.
DL (80%) + Pull-Ups (FB: Muscle Up), Every 90 seconds, 5 Rds
Set 1: 1 DL, 2 Strict P.U
Set 2: 2 DL, 4 Strict P.U
Set 3: 3 DL, 6 Strict P.U
Set 4: 4 DL, 8 Strict P.U
Set 5: 5 DL, 10 Strict P.U
BRING A FRIEND
WILL DO 5 SETS OF 4 DEADLIFTS AND 8 TRX ROWS
USE THIS SAME DL WEIGHT FOR THE WOD LATER
WOD: For Time – Ladder, 16 min cap
3-6-9-12-9-6-3
Deadlift (245/175)
Lateral Bar Over Burpee
*Every 2 minutes, complete 10 KBS (70/50) Overhead
(minutes 2, 4, 6, 8, 10, 12, and 14)
BRING A FRIEND
WILL DO THE SAME WOD AS THE CLASS
USE THE SAME DL WEIGHT AS EARLIER
Prescribe them a light KB Weight
Skill: Muscle Clean and Strict Press
Strength: Muscle Clean to Strict Press
5×2, Every 90 seconds
Progressive Overload
BRING A FRIEND
DO THIS WITH CLASS USING DB’S
WOD: Death By – 30 minutes
Exercise 1: Rower Calories (3, 6, 9, 12, 15…)
until you can’t complete the required reps in that minute
Exercise 2: Semi Squat Cleans @60% (2, 4, 6, 8, 10…)
until you can’t complete the required reps in that minute
Exercise 3: Jump Ropes (10, 20, 30, 40…)
until you can’t complete the required reps in that minute
Exercise 4: Push/Strict Press (same as clean if you can) (1, 2, 3, 4, 5…)
until you can’t complete the required reps in that minute
Back to Exercise 1 starting at 3 calories on the rower
Once you fail to complete the required reps in the minute, move on to the next exercise immediately without resting a minute in between one exercise to the next.
BRING A FRIEND
THEY WILL DO ROWER, DB CLEANS, JUMP ROPES, THEN DB PRESS
Part 1: 6 Min EMOM All in a minute:
15 Sec Front Support
5 Push-Ups
*20 Mountain Climbers (1 for 1) (Add 20 each round)
Part 2: 6 Min EMOM All in a minute:
15 TRX/Ring Hold in the pull position (not in the resting position)
5 TRX/Ring Rows
7 Squat Jumps
BRING A FRIEND
DO WITH CLASS
WOD: Partner AMRAP – 24 min cap
*Alt every exercise but always run together
1 Lap Run (Indoor Mod: 12 Burpees) (do this together with your partner)
15 Box Jumps (24/20)
15 HRPU (FB: Ring Push Up)
2 Rope Climbs
BRING A FRIEND
BOX JUMPS = STEP UPS 1 FOR 1
ROPE CLIMB = 8 TRX ROWS
Strength: Front Squats
10×2, 80%, Every 90 seconds
BRING A FRIEND
Learn how to Front Squat
WOD: For Time then AMRAP
Part A: For Time, 10 Min Cap
- 21/15 Bike Cal
- 21 Thrusters (95/65)
- 15/10 Bike Cal
- 15 Thrusters (115/75)
- 9/5 Bike Cals
- 9 Thrusters (135/85)
BRING A FRIEND
Use 1 KB for the Thruster
3 Min Rest
Part B: 10 MIn AMRAP of
20 ABMAT SIT UPS
20 KBS (70/50) Eye Level
BRING A FRIEND
Start with Part B FIrst
They can do the KBS and ABMATS
FLOW:
Half the class will start on Part A then move onto Part B
vice versa
If there are 21+ in class, people will have to use the rower or ski erg
Strength: For Time Snatch Ladder
Reps: 10 – 8 – 6 – 4 – 2
Percent: 50%-60%-70%-80%-90%
15 Min Cap
Catch in a Semi or Full Snatch
BRING A FRIEND
DB Snatch, 12 each Arm, every 2 min for 5 rounds
WOD: Increasing RFT, 1 min rest between parts
Part 1: 1 min cap, 1RFT of
5 Semi Squat Snatches (95/65) (FB: Squat Snatch)
5 Kip Swings
Part 2: 2 min cap, 2RFT of
5 Semi Squat Snatches (95/65) (FB: Squat Snatch)
5 Kip Swings
Part 3: 3 min cap, 3RFT of
5 Semi Squat Snatches (95/65) (FB: Squat Snatch)
5 Kip Swings
Part 4: 4 min cap, 4RFT of
5 Semi Squat Snatches (95/65) (FB: Squat Snatch)
5 Kip Swings
Part 5: 5 min cap, 5RFT of
5 Semi Squat Snatches (95/65) (FB: Squat Snatch)
5 Kip Swings
BRING A FRIEND:
DB Snatch 10 reps (1 for1)
KIP Swings = Strict Knee Tuck
Running Month
Ready Set Go,
800 Meter Run Then
4 Rounds of:
400 Meter Run (2 Laps)
17 HRPU
13 S2O (135/95)
400 Meter Run
9 Floor Press (same as S2O Weight if you can)
5 Lateral Bar Over Burpees
Then
400 Meter Run
40 Min Cap
Week 1 Mileage: 2.25
Week 2: 2.50
Week 3: 2.75 (today)
Week 4: 3.00