PAUSED FRONT SQUATS/RDLS & "ABS OF STEEL"

A) Strength:

1) EMOM 8:
3 Paused Front Squats @ 65-70%
-2s pause on each rep

2) EMOM 4:
5 RDLs @ same weight as Front Squat

B) WOD:

"Abs of Steel"

For Time: (12:00 Cap)

Buy in:

50 Toes to Bar (S = Hanging Knee Raises, Sit-ups)

– Then –

50 Front Rack Lunges Total (Rx = 115/75, S = 95/65, 75/55, Light DB Lunges)
*Every time you drop the bar, complete 10 Bar Facing Burpees (S = Regular Burpees)

Rx+ = (135/95)

C) Glutes + Hams:

Accumulate:
100-150 Banded Pull-Throughs

TECHNIQUE EMOM 10 & A PARTNER WOD

A) Skill:

Technique EMOM 10:

ODD Mins: 10 Strokes on the Rower Focusing on Technique
EVEN Mins: 20 Handstand on Wall Shoulder Taps (S = 20 Shoulder Taps)

B) WOD:

3 RFT w/ a Partner: (30:00 Cap)

1,000/800 Meter Row
40 Wall Ball Shots (20/14)
30 Box Jumps Overs (Rx = 24/20), S = Lower Box, Step-ups)
20 Power Snatches (Rx = 95/65, S = 75/55, 65/35, Empty Barbell)
10 Overhead Squats 

Rx+ = (115/75)

C) Recovery:

5:00 of Recovery on a bike or rower at a conversational pace

MEDIUM GRIP FLOOR PRESS & AMRAP 17

A) Strength:

1) Every 2:00 x 5:

5 Medium Grip Floor Press
-Add weight each set

2) Every 1:30 x 3:
"Bicep 21s"
-7 Zottoman Curls + 7 Hammer Curls + 7 Bicep Curls w/ Shoulder Raise

B) WOD:

AMRAP 17:

100 Meter Run
20 American KBS (Rx = 53/35, S = 44/26, 35/26, Russian KBS)
100 Meter Run
20/15 Push-ups (S = Box Push-ups)

Rx+ = Wear a 20/14 Weighted Vest

C) Triceps + Back:

2 Rounds, AFAP:

75 Banded Pushdowns
50 Barbell Rows (empty bar)

BACK SQUAT 5RM & "SOUTHIE"

A) Strength:

1) Back Squat 5RM*:
-Build over the course of 4-6 sets
-Rest 2:00 b/t heavier sets
-Beginners (5 x 5), adding weight if form permits. Rest 2:00

*Goal is 85% of current 1RM (last performed on 5/7/18)

2) MetCon Warm-up:

2-3 Sets @ fast pace:

3 Deadlifts
2 Hang Power Cleans
1 (Squat) Clean
*Start w/ a moderate weight w/ round 2 being the same weight you plan on using in the MetCon.

B) WOD:

"Southie"

For Time: (10:00 Cap)

45 Deadlifts (Rx = 155/105, S = 135/95, 115/75, 95/65)
30 Hang Power Cleans
15 (Squat) Cleans

*Last done 3/26/18

Alternate WOD:

AMRAP 8:

8 Deadlifts (135/95)
8 Goblet Squats (53/35)
8 Squat Thrusts

C) Core:

Landmine Rotations (3 x 40 total). Rest 60s.

"OPEN WOD 18.1" RETEST

A) MetCon Prep:

30 Strokes on the Rower (take a mental note how many calories this yields)

– Then –

With 1 DB, complete:

5 DB Push Press each 
5 DB Rows each
5 DB Thrusters each
5 DB Swing Each arm 
5 DB Hang Power Clean + Press each

– Then –

14/12 Calorie Row

B) WOD:

"Open WOD 18.1"

AMRAP 20:

8 Toes to Bar (Hanging Knee Raises)
10 Hang Power Clean + S20H (50/35)
14/12 Calorie Row

*Last Done: 2/24/18

C) Upper Accessory Work:

1a) KB Curls (4 x 10-12). Rest 30s.
1b) Flutter Kicks (4 x 20s Max Reps). Rest 30s.
1c) Banded Pushdowns (4 x 25-40 UB). Rest 30s.

D) Recovery: (After Class)

5:00 of Global Foam Rolling

SUMO DEADLIFT AGAINST BAND & "TIMEBOMB"

A) Strength:

1) EMOM 10:

2 Sumo Deadlifts against Band @ 60%
-Reset on each rep.

2) Metcon Prep:

3 sets of:

3 TnG Deadlifts building to MetCon weight
6 Wall Ball Shots (use a heavier med ball than you will use for the MetCon)
9 Lateral Burpees over the Bar
Rest 60s

B) WOD:

"Timebomb"

In 12:00

50 Wall Ball Shots (20/14)
40 Lateral Burpees over the Bar
30 Deadlifts (Rx = 275/185, S = 225/205, 165/115, 135/95)
Remaining time AMRAP: Wall Ball Shots

Rx+ = (315/205)

*Score = Total Wall Ball Shots completed

C) GPP:

AMRAP 4:

Single Arm Farmer Carry
*Go without putting weight down for entire 2 mins if possible

DOUBLE UNDER WORK &…

A) Skill:

Double Under Practice

B) WOD:

For Total Time: (30:00 Cap)

50-40-30-20-10

American KBS (Rx = 53/35, S = 35/26, Russian Swings)
Walking Lunges (Bodyweight)
Sit-ups
Double Unders (S = DU Attempts, 60s DU Attempts, Single Unders)
Rest 60s after each completed round

*Last Done: 1/30/18

C) Recovery: 

Accumulate:

5:00 of Light Tissue Work
+
150 Banded Pushdowns

SHOULDER PRESS 1RM & "BACKPEDAL"

A) Strength:

1a) Shoulder Press 1RM
-Build to a 1RM over the course of 6-7 sets
-Beginners (5 x 5), adding light weight per set
-Rest 2:00 b/t heavier sets

1b) Banded Pull-aparts: Complete 20-25 reps b/t shoulder press sets

2) Metcon Prep:
-Set-up Pull-up Scaling

B) WOD:

"Backpedal"

Every 5:00 x 5 Sets:

Run 400 Meters (S = 300 Meter Run, 200 Meter Run)
12 Chest to Bar Pull-ups (S = Pull-ups, Band Assisted Pull-ups, Ring Rows)
20/16 Hand Release Push-ups (S = Box Push-ups)

Rx+ = 15 C2B & 15 Ring Dips

*Score = Slowest Split

C) Abs:

Every 1:30 x 4:

10-15 Straight Leg Sit-ups w/ DB on chest
*If needed have a partner hold your feet.

POWER CLEAN 1RM & "UNCLE BUCK"

A) Strength:

1) Power Clean 1RM

-Rest 2:00 b/t heavier sets
-Take 8-10 sets and build to a new 1RM.
-Beginners, Clean Grip Deadlift: Work up to a heavy set of 5. Rest 90s.

2) Every 1:30 x 3:

1 Power Clean + 2 Front Squats  + 2 S20H
-Working up to MetCon weight

B) WOD:

"Uncle Buck"

EMOM 9:

Minutes 1-3
3 Power Cleans (Rx = 135/95)
3 Front Squats
3 Shoulder to Overhead

Minutes 3-6
3 Power Cleans (Rx = 155/105)
3 Front Squats
3 S20H

Minutes 6-9
3 Power Cleans (Rx = 185/125)
3 Front Squat
3 S20H 

Scaling Weight Options:
1. (115/75) – (135/95) – (155/105)
2. (95/65) – (115/75) – (135/95)
3. (75/55) – (95/65) – (115/75)

*Score = Weights used + how many drops you had

Alternate WOD:

EMOM 9:

6 Russian KBS (heavy)
6 Goblet Squats (same weight as KBS)
6 DB Push Press

C) Hamstrings + Core:

Accumulate:

100-200 Banded Leg Curls (each)
60s RKC Plank
*Accumulate volume however you see fit

HANG POWER SNATCH & "GUN SHOW"

A) Strength:

1) Every 1:30 x 4:
3 Hang Power Snatch @ 80%

2) Bench Press – Work up to heaviest weight for MetCon performing sets of 2-3 reps
– Rest 60s between sets

B) WOD:

"Gun Show"

For Total Time: (25:00 Cap)

Row 1,000/800 Meters (Sub: 800 Meter Run)
21 Bench Press (Rx = 135/75, S = 115/75, 95/65, 75/55)

– Rest 2:00 –

Row 750/600 Meters (Sub: 600 Meter Run)
15 Bench Press* (Rx = 185/95, S = 155/85, 135/75, 115/65)

– Rest 2:00 –

Row 500/400 Meters (Sub: 400 Meter Run)
9 Bench Press (Rx = 225/115, S = 165/95, 155/85, 135/75)

*If needed, sub Bench Press w/ push-up rep scheme of (40/30)-(35/20)-(25/10)

C) Biceps: (After Class)

Accumulate 75 KB Curls