A. Warmup:
DROM
3 sets of:
25 Banded Pull Aparts
10 DB Bent Rows
5 DB Strict Press
10 DB front rack lunges, total
B. Every 3:00 x 5:
In 2:00 complete:
20/14 Ski Erg Cals
Max rep S2OH, 95/65
1:00 Rest
C. Cooldown/Accessory:
3 sets of:
15 Banded tricep pulldowns
25 Back Extensions
1:00 Rest
D. CORE HOMEWORK:
3 x max front rack hold @ BW, rest 2:00
A. Warmup:
400m Run
DROM
3 sets of:
10 Russian KB Swings
10 Goblet Squats
B. Deadlifts
3-2-1 x 3, every 2:00
Rd 1: 72%-77%-82%
Rd 2: 77%-82%-87%
Rd 3: 82%-87%-92%
*Add weight from last Monday 5.13.19 or 5-10 lbs for each %.
C. 3 x max AB Cals :20
*rest as needed between efforts
D. Cooldown:
2:00 Couch Stretch, ea.
CORE HOMEWORK:
35-25-15
GHD Situps
Back Extensions
Teams of 3:
In 30:00 complete:
100 Renegade Manmakers
*no squat
-a plate must be held overhead by 1 partner to complete movement. Alternate as needed.
Then,
100 DB Box Step overs
*a static DL bar hold to complete reps. Alternate as needed.
Then,
Ski Erg Calories in the remaining time.
*Plank Hold to complete reps.
-Score is total Ski Erg Calories
A. Warmup:
400m Run
DROM
3 sets of:
10 Good mornings
10 Front squats
5 tall box jumps
B. For completion:
30/21 Row Calories
15 Front Squats, pick load
24/15 Row Calories
12 Front Squats, pick load
18/12 Row Calories
9 Front Squats, pick load
12/9 Row Calories
6 Front Squats, pick load
6/6 Row Calories
3 Front Squats, pick load
*add weight each set to a heavy 3.
-Goal is to move quick through Calories and minimize transition times.
C. Cooldown:
Foam Roll for remainder of class time
D. CORE HOMEWORK:
Max plank hold
Then,
3 x plank hold @ 75% of max with a 1:00 rest
A. Warmup:
2:00 Couch Stretch, ea.
DROM
:20 on / :10 off x 6
Burpees
B. Every 5:00 x 4
21/14 Ski Erg Calories
15 DB Push Press
9 Double DB Snatch
C. Cooldown:
3 x 15 Archer Pulls, ea.
2:00 High Hip Stretch, ea.
D. CORE HOMEWORK:
100 Squat Thrusts
A. Warmup:
400m run
DROM
3 sets of:
15 banded good mornings
10 Front Squats w/ bar
:30 L-Hang
B. Power Clean 10-8-6-4-2
*work up to a heavy 2 in 12:00
C. 5 rounds of:
with a 45/25 lb plate:
:20 bent row w/ plate (fast)
:20 Static plate hold out front
:20 bent row w/ plate (slow)
*goal is to not put the plate down
D. Cooldown:
2:00 Dragon Stretch, ea.
2:00 Lizard Stretch, ea.
CORE HOMEWORK:
5 x 10 Strict T2B
2:00 Rest between
A. Warmup:
DROM
AMRAP in 10:00
6 x 40’ Shuttle
1 x 80’ Bear Crawl
1:00 Lizard Stretch, ea.
10 Pass thru’s
10 OHS
B. 4 rounds for time:
21 Pushups
15 Pullups
400m Run
C. Cooldown:
100 Banded Pull Aparts
4:00 Seated straddle
CORE HOMEWORK:
100 Hollow Rocks
A. Warmup:
400m Run
DROM
3 sets of:
10 Russian KB Swings
10 Goblet Squats
B. Deadlifts
3-2-1 x 3, every 2:00
Rd 1: 70%-75%-80%
Rd 2: 75%-80%-85%
Rd 3: 80%-85%-90%
*Use heavy single weight from 4.12.19
C. Max AB Cals in 2:00
D. Cooldown:
2:00 Couch Stretch, ea.
CORE HOMEWORK:
30-20-10
GHD Situps
Back Extensions
Track WOD:
4 x 400m Run
Rest 3:00
*goal is to keep within :03-:05 of each run at 85% effort
CORE HOMEWORK:
:20 on / :10 off x 8
Flutter Kicks
Butterfly situps
*Alternate Movements
Teams of 2:
For time:
1 mile Heavy KB Farmers carry
Then,
5 rounds of:
50 double KB Deadlifts
40 double KB Swing
30 double KB front rack squat
*alternate carry and reps as needed.
CORE HOMEWORK:
100 Strict T2B, however
Please activate some Widgets.