TWO PARTNER AMRAP 15'S

A) WOD:

In Teams of 2 w/ 1 Athlete Working at a Time: 

AMRAP 15:

10 Hang Power Cleans + Shoulder to Overhead (Rx = 135/95, S = 115/80, 95/65, 65/35)
20 Push-ups (S = Box Push-ups)
30 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
40 Air Squats
50 Calorie Row

– Rest 2:00 –

AMRAP 15:

5 Hang Power Cleans + S20H
10 Push-ups
15 T2B
20 Air Squats
25 Calorie Row

Rx+ = HSPUs in place of Push-ups

B) Recovery:

5:00 of Parasympathetic Breathing

HUMP DAY EMOM

A) MetCon Prep/Movement Review:

3 Rounds of:

10 Hand Release Push-ups
10 KB Sumo Deadlift High Pulls
10 Air Squats
30s Assault Bike
– Rest 30s –

B) MetCon:

EMOM 24:

Min 1: 45s of Hand Release Push-ups (S = Box Push-ups)
Min 2: 45s of Sumo Deadlift High Pulls (53/35)
Min 3: 45s of Double Unders (S = DU Attempts, Single Unders)
Min 4: 45s of Wall Ball Shots (20/14)
Min 5: 45s of Calories on Assault Bike
Min 6: Rest

*Score = Total Reps Completed (AB Cals count as reps)

C) Extra Credit:

Plank OFF: Who can hold the longest elbow plank? If anyone makes it beyond 5:00, starting adding 10# plates to each athlete's back.

SKILL WORK EMOM & AMRAP 18

A) Skill:

EMOM 8:

ODD Mins:
40s Handstand Hold
Rx+ = Free Standing Handstand Holds or Handstand Walking

EVEN Mins:
10 Double KB Bent-over Rows + 15 Banded Pushdowns 10 

B) MetCon:

AMRAP 18:

500/400 Meter Row*
15 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
15 Hang Power Snatch (Rx = 75/55, S = 65/45, 55/35, 53/35 Russian KBS)

Rx+ = 95/65 & 5/3 Ring Muscle-ups after Hang Power Snatches

*Sub: 400 Meter Run or 24/18 Calorie Bike

C) Biceps:

Barbell Curls (3 x 6 Reverse Curls + 6 Barbell Curls)
– Rest 60s
*Perform 6 Revere Curls (double overhand), then switch hands and perform 6 barbell curls (supinated grip)

SUMO DEADLIFT AGAINST BAND 1RM RETEST & "THUNDERSTRUCK"

A) Strength: 

1) 15:00 to Find a 1RM Sumo Deadlift Against a Band (last tested 6/11)
– Rest 2-3:00 between heavier attempts
– Take 8-10 sets to progressively build to a 1RM 
– Beginners (5 x 5), adding weight if form permits

2) Metcon Prep:

EMOM 3:
1 Cluster
– Working up to desired MetCon weight

B) MetCon: 

"Thunder Struck"

For Time: (8:00 Cap)

21 Clusters (Rx = 155/105, S = 135/95, 115/75)
42 Bar Facing Burpees

Rx+ = 185/125

Alternate Metcon: 

For Time: (8:00 Cap)

30 Thrusters (95/65)
30 Burpees 

C) Accessory Work:

Banded Leg Curls (3 x 30-40 each)
– No rest

OPEN GYM

Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week.

IN TEAMS OF 3…

A) MetCon:

In a 30:00 Window in Teams of 3:

Row 4,000/3,200 Meters (Sub: 192/144 Calorie Bike or 3 Mile Run)

– Then –

Remaining Time AMRAP:

30 Wall Ball Shots (20/14)
30 Power Snatches (Rx = 95/65, S = 75/55, 65/35, Hang Muscle Snatch w/ empty Barbell)
30 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)

*Score = Total Rounds + Reps

B) Recovery:

5:00 of Light Jog, Row, Bike, Foam Roll or Parasympathetic Breathing

"CINDY"

A) MetCon Prep:

At a slow/consistent pace:

10-8-6-4-2:

Air Squats
Squat Thrusts
Hollow Rocks

– Then –

Complete:

50 Banded Pulldowns
50 Banded Pushdowns

B) MetCon:

"Cindy" – Last Tested 11/8/17

AMRAP 20:

5 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
10 Push-ups (S = Box Push-ups)
15 Air Squats

C) Arms & Abs:

Every 1:30 x 3:

a. 10 KB Hammer Curls
b. 15s Side Plank each side

WEEK 2 OF (SQUAT) CLEAN WORK &…

A) Strength:

EMOM 3:
2 (Squat) Cleans @ 80% of Last Monday (11/5)
– Reset on each rep

– Then –

EMOM 3:
1 (Squat) Clean @ 85% of Last Monday (11/5)

B) MetCon:

3 RFT: (25:00 Cap – Total Time)

Run 400 Meters
15 Box Jumps (Rx = 24/20, S = Lower Box, Alt. Step-ups)
5 DB Man Makers (Rx = 50/30, S = 40/25, 35/20, 30/15)
– Rest 2:00 – 

C) Recovery:

5:00 of Light Foam Rolling

AMRAP 10 X 2 &…

A) MetCon Prep:

Grab a Barbell & Review:

– Hang Muscle Clean
– Hang Power Clean
– Push Press

B) MetCon:

AMRAP 10:

20 Push Press (Rx = 115/75, S = 95/65, 75/55)
10 Lateral Burpees Over the Bar
250/200 Meter Row

– Rest 2:00 –

AMRAP 10:

20 Hang Power Cleans(Rx = 115/75, S = 95/65, 75/55, 53/35 Russian KBS)
10 Burpee Pull-ups (S = Regular Burpees)
250/200 Meter Row

Rx+ = Start each round with 3/2 Bar Muscle-ups

C) Accessory Work:

2 Rounds of:

60 Double Leg Banded Leg Curls 
60 Banded Pull-aparts changing hand position each set (palms up, palms in, palms down)
– No rest b/t sets –

LOCAL MUSCLE ENDURANCE TEST & EMOM 25 OF…

A) Strength:

1) Push-ups: 1 x Max Reps in 60s
Scaled = Box Push-ups
Rx+ = 1 x Max HSPUs Any Style

2) Every 2:30 x 5:
a. 6-8 Neutral Grip DB Bench Press
– Building in weight
b. 10 1-Arm KB Rows each
– One weight for all sets

B) MetCon:

EMOM 25:

Min 1: 8/6 Strict Pull-ups
Min 2: 12/10 Calorie Bike
Min 3: 15/10 Ring Dips (S = Matador Dips, Banded Dips, Push-ups)
Min 4: 50 Ft Double KB Overhead Carry (53s/35s)
Min 5: 10 Burpees to a Target

C) Recovery:

5:00 of Parasympathetic Breathing