UPPER-BODY PUSH/PULL & 5 RFT OF…

A) Strength:

1) Every 2:30 x 5:

a. 10-12 1-Arm KB Rows
b. 12-15 DB Rolling Tricep Extensions

2) MetCon Prep:

2 Rounds of:

250/200 Meter Row or 200 MeterRun
6 T2B
6 Burpees
– Rest 60s –

B) WOD:

5 RFT: (22:00 Cap)

15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
12 Burpees (S = 8 Burpees per round)
500/400 Meter Row*
– Rest 60s –

Score = Total Time

*Alternate Scaling:
500/400 Meter Row = 400 Meter Run

C) Upper Accessory:

3 Rounds of:

15 Banded Facepulls. No rest
25 Overhead Banded Tricep Extensions. No rest

TnG DEADLIFT 5RM & "3"

A) Strength:

1) Every 2:00 x 5:

5 TnG Deadlifts
-Build to a 5RM
-Rx+ = Use a Heavy Band Over Bar
-Beginners, (5 x 5) adding if forms permits

2) MetCon Prep:

EMOM 3:

1 Power Snatch + 1 OHS
-Building to MetCon weight

B) WOD:

"3"

For Time: (10:00 Cap)

30 Power Snatches (Rx = 115/75, S = 95/65, 75/55, 65/35)
30 Overhead Squats
30 Thrusters

Alternate WOD:

For Time: (10:00 Cap)

30 Deadlifts (95/65)
30 Front Squats
30 Push Press

C) Extra Credit:

Accumulate:

150-200 Banded Pull-Throughs 
60s L-Sit Hold OR Hollow Hold OR RKC Plank
*Superset the two, completing big sets of 30-50 BPT's per set

BENCH PRESS 1RM & "JONES BONES"

A) Strength:

1a) Bench Press 1RM
– Build to in 8-10 sets
– Rest 2:00 b/t heavier sets
-Beginners, (5 x 5) adding weight each set

1b) In between sets, complete 20 Banded Pull-aparts

B) WOD:

"Jones Bones"

AMRAP 12:

10 Toes to Bar (S = Hanging Knee Raises, 20s Elbow Plank each round)
10 Shoulder to Overhead  (Rx = 135/95, S = 115/75, 95/65 Push Press, DB Push Press, Neutral Grip)
200 Meter Run

Rx+ = 155/105 & 21/18 Calorie Assault Bike in place of Run

C) Arms:

Accumulate:

150-200 Banded Pushdowns
75-100 KB Curls 

LOW BOX SQUAT/SUMO DEADLIFTS & AMRAP 20

A) Strength:

1) EMOM 8:

2 Low Box Squats, Moderate Stance @ 60%
– Should be done below parallel.
– If possible, use bands or chains and drop to 50%.

– Then –

2) EMOM 4:

4 Sumo Deadlifts @ 60%
– Reset on each rep (no TnG)

B) WOD:

AMRAP 20:

15 Russian KBS (Rx = 70/53, S = 53/35, 44/26, 35/26)
12 Goblet Squats
Run 400 Meters (S = 200 Meter Run)

C) Extra Credit: (After Class)

5:00 of Light Foam Rolling

PARTNER WOD – "MUSTANG SALLY"

A) MetCon Prep:

Team up and each athlete complete:

2 Rounds of:

7 Power Snatch
12 Wall Ball Shots
15 Calorie Row

B) WOD:

“Mustang Sally” (Last done 4/28/18)

In teams of 3 for time: (40:00 Cap)

100-80-60-40-20:

Power Snatch (Rx = 75/55, 65/45, 55/35)
Wall Ball Shots (20/14)
Calories on the Rower

Rx+ = (95/65) & Calories on Assault Bike

*Beginner Option: Empty Bar Hang Muscle Snatch (or PVC) for Power Snatches

C) Extra Credit: (After Class)

5 Minutes of Parasympathetic Breathing

FINAL WEEK OF JERK WORK & EMOM 20

A) Strength:

1) Every 1:30 x 4:

2 Jerks @ 80%

– Then –

2) EMOM 4:

1 Jerk @ 85%

3) MetCon Prep/Set-up:

Perform 5-10 reps @ each station

B) WOD:

EMOM 20:

Min 1: 30 Alt. Shoulder Taps
Min 2: 10/6 Strict Wide Grip Pull-ups
Min 3: 10 Box Jumps w/ step down (24/20)
Min 4: 10 American KBS (53/35) + 30 Double Unders
Min 5: 60s Single Unders

Rx+ = 25' HS Walk – 6/4 Bar Muscle-ups – 15 Box Jumps & 40 Double Unders)

Scaling Options:

Min 2: 6/3 Strict Pull-ups, Band Assisted Pull-ups, 12 Ring Rows
Min 4: 30s DU Attempts, 30 Single Unders
Min 5: Complete Rest

C) Back + Obliques:

Accumulate:

200 Banded Pull-aparts (40-50 per set)
100 KB Side Bends (50 each)

FRONT SQUAT 1RM & "FULL SPEED"

A) Strength:

1) Front Squat 1RM
– Build over the course of 8-10 sets
– Rest 2:00-3:00 between heavier sets
– Beginners: Work up to a moderate set of 5 or work technique w/ the Goblet Squat

2) Metcon Prep:

2 Rounds at “Game Speed” of:

4 Power Cleans
4 Bar Facing Burpees
Rest 60s + add weight to bar if needed

B) WOD:

“Full Speed”

For Time: (9:00 Cap)

21-15-9

Power Cleans (Rx = 135/95, S = 115/75, 95/65, 75/55)
Bar Facing Burpees (S = Regular Burpees)

C) Extra Credit:

1a) Dimel Deadlifts @ 30% of Deadlift (3 x 30). Rest 30s
1b) Hollow Rocks (3 x 15-30). Rest 30s

"FIGHT GONE BAD" – PARTNER STYLE

A) MetCon Prep:

With a partner, set up and each complete:

12 Wall Ball Shots
12 SDHP (MetCon weight)
12 Alt. Step-ups
12 Push Press (same weight as SDHP)
12 Calorie Row

B) Partner WOD:

"Fight Gone Bad" – Partner Style

In Teams of 2, 3 Rounds of:

2:00 of Wall Ball Shots (20/14)
2:00 of Sumo Deadlift High-pulls (Rx = 75/55, S = 65/35, 45/25)
2:00 of Box Jumps (Rx = 24/20, S = Lower Box, Step-ups)
2:00 of Push-press
2:00 of Row (Calories)
– Rest 1:00 –

*One athlete works at a time

– Score = Total reps

Last done: 4/21/18

C) Recovery:

7-10:00 of Light Recovery Work in the form of:
Bike, Row, light foam rolling or light sledpull

REPETITIVE EFFORT UPPER, 2 AMRAP 8s & UPPER ACCESSORY WORK

A) Strength:

Every 3:30 x 4:

9 Inverted Rows (supinated grip)
7 Bar Dips or DB Bench Press
5 Ultra Wide Grip Strict Pull-ups (Band Assisted if needed)

B) WOD:

AMRAP 8:

1 Rope Climbs
30/20 Push-ups (S = Box Push-ups)
60 Double Unders (S = DU Attempts, Single Unders)

– Rest 2:00 –

AMRAP 8:

1 Rope Climb
20 Air Squats
200 Meter Run

Rope Climb Scaling:
1. 3 Seated RCs per Rope Climb
2. 5 Strict Pull-ups per RC
3. 5 Band Assisted Pull-ups per RC
4. 10 Ring Rows per Rope Climb

Rx+ = Legless Rope Climbs, 15/10 HSPUs/round in place of Push-ups & 20 Alt. Pistols in place of Air Squats

C) Upper Accessory Work:

2 Options:

1) 6:00 of Sledpull Rows + 30 Banded Pushdowns

– OR – 

2) Superset of:

1a) Barbell Curls (3 x 15). Rest 10s
1b) DB Rollback Tricep Extensions (3 x 12-15). Rest 10s

(SQUAT) SNATCH EMOM & "ISABEL"

A) Strength:

EMOM 15:

(Squat) Snatch
– Minutes 1 – 5 complete 2 reps on the minute (reset on each rep)
– Minutes 5-15 complete 1 rep on the minute

*Start at 40% and add 5% every minute & record heaviest weight

B) WOD:

For Time: (6:00 Cap)

"Isabel"
30 Power Snatches (Rx = 135/95, S = 115/75, 95/65, 75/55)

Alternate MetCon:

AMRAP 6:

6 Assault Bike Cals or 6 Burpees
10 Deadlifts (95/65)

C) Lower Accessory:

3 Options:

1) 8:00 of Sledpull Powerwalk
2) Glute Ham Raises (3 x 10-15)
– Rest 60s
– OR –
3) Reverse Hyper @ 50% of Back Squat 1RM (3 x 20-30)
– Rest 60s.