W.O.D.

ROWING, T2B, WALL CLIMBS &…

A) WOD:

Every 5:00 x 5 Sets:

Row 500 Meters
10 Toes to Bar (S = Hanging Knee Raises, Toes to Rig Post, Sit-ups)
2 Wall Climbs (S = Half Wall Climbs, 20 Shoulder Taps)

*Score = Slowest Split

B) Finisher

4 Rounds of: (20s Work/60s Rest)
Russian Plate Twists

C) Extra Credit:

5:00 of Global Foam Rolling

TWO AMRAP 10'S & BICEP WORK

A) MetCon Prep:

Run 400 Meters

– Then –

2 Rounds of:

6 Hang Muscle Cleans
6 Push Press
6 Step-ups (Round 2 switch to Box Jumps)
6 Wall Ball Shots

*Rest 60s & repeat @ faster pace adding light weight to the barbell

– Then –

Perform 1 More Round w/ the weight you plan on using in the MetCon

B) WOD:

AMRAP 10:

200 Meter Run*
15 Shoulder to Overhead (Rx = 115/75, S = 95/65, 75/55, 65/35)
15 Box Jumps (24/20)

Rest 4:00

AMRAP 10:

200 Meter Run*
15 Hang Power Cleans
15 Wall Ball Shots  (20/14)

Rx+ = 135/95 & 30/20 Med Ball

*Alternate Options:
250/200 Meter Row or 12/9 Calorie Assault Bike

C) Accessory Work:

KB Hammer Curls (3 x 10-12)
– Rest 60s –

1 1/4 FRONT SQUAT 3RM & "BATWINGS" (RETEST)

A) Strength:

1) 15:00 to find a 1 1/4 Front Squat 3RM: (Last tested 2/26)
– Build in weight over the course of 5-6 sets
– Rest 2:00 b/t heavier sets
– Beginners work up to a moderate set of 5

2) MetCon Prep:

Every 1:30 x 3:

3 TnG Deadlifts building in weight
6 Lateral Burpees over Bar

B) WOD:

"Batwings" (Last tested 7/30)

For Time: (9:00 Cap)

30 Calorie Bike
30 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
30 Lateral Burpees over Bar (S = Regular Burpees, Squat Thrusts)

Alternate Scaling:

Bike = 45 Calorie Row or 400 Meter Run

C) Accessory Work:

Banded Pull-Throughs (4 x 15)
– Rest 60s –

PUSH JERK, AMRAP 15 & SEATED DB CLEANS

A) Strength:

Push Jerk – 15:00 to Build to a moderate single or work technique
– Rest 1:30-2:00 b/t heavier sets

B) WOD:

AMRAP 15:

5 Pull-ups (S = Band Assisted Pull-ups, 10 Double KB Bent-over Rows)
7 Push-ups
9 Wall Ball Shots (20/14)

Rx+: = C2B Pull-ups – Handstand Push-ups – 30/20 Med ball

C) Extra Credit:

Seated DB Cleans (3 x 12-15)
– Rest 60s –
*These should be light

BANDED DEADLIFT EMOM & "SIMPLE MAN" RETEST

A) Strength:

1) EMOM 10:
2 Banded Deadlifts @ 65% of Monday + Band Tension
– Reset on each rep, not done TnG
– Beginners, conventional Deadlift (5 x 5) at a moderate weight heavier than last week.

2) Metcon Prep:

Every 1:30 X 3:
2 Power Cleans
2 Front Squats
– Build to intended MetCon weight

B) WOD:

"Simple Man"

For Time: (9:00 Cap)

15-10-5

Power Cleans (Rx = 155/105, S = 135/95, 115/75, 95/65)
Front Squats

C) Extra Credit:

Glute March on a Bench x 100 Total Reps

WITH A PARTNER & 30:00 ON THE CLOCK

A) WOD:

30:00 on the Clock w/ a Partner:

400 Meter Farmer Carry (70s/53s)

– Then –

Remaining Time:
Max Distance Run

*Split work however desired, but only one athlete works at a time

-Score = Total Distance Completed

B) Extra Credit:

Accumulate:
100 Banded Pushdowns

PULL-UP TRAINING WEEK 3 & 5 RFT OF…

A) Strength:

Pull-up Training Week 3:

Every 2:30 x 4:
a. 8 Single Arm KB Rows w/ Rotation each (1s pause @ top of each rep) 
b 20 Banded Facepull-aparts

B) WOD:

5 RFT: (20:00 Cap)

2/1 Rope Climbs* (Can also sub 5 towel pull-ups/round)
15 Neutral Grip DB Push Press (50s/35s)
20/17 Calorie Row (S = 15 Calorie Row)

Rx+ = 2/1 Legless Rope Climbs – 60/40 DBs –  20/18 Cal Assault Bike

*Rope Climb Scaling Options:
– 6/3 Seated RC's
– 5 Band Assisted Chin-ups/round
– 10 Ring Rows w/ pause a top/round

C) Core:

RKC Plank (3 x 10s + 10s + 10s)
– Rest 60s
– Side Plank + Elbow Plank + Side Plank
– Squeeze as hard as possible creating full-body tension

BACK SQUAT CLUSTERS & "ABS OF STEEL"

A) Strength:

1) Every 2:30 x 4:

2.2.2 Back Squat Clusters
– Build to a heavy set of 2.2.2
– The “.” means rest 15s
– Between cluster sets, re-rack the weight
– The last 2 sets should be HEAVY and hard!

2) MetCon Prep:
– Warm-up T2B
– Front Rack Lunges

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) Recovery:

5:00 of Light Row, Bike or Jog

BARBELLS FOR BOOBS – "KELLY" MEETS "GRACE" & THEN "KAREN"

A) WOD:

For Time w/ a Partner: (45:00 Cap)

"Kelly"

5 Rounds of:
400 Meter Run (relay style)
30 Box Jumps (24/20)
30 Wall Ball Shots (20/14)

– Then –

Double "Grace"

60 Clean & Jerks (Rx = 135/95, S = 115/75, 95/65, 75/55)

– Then –

"Karen"

150 Wall Ball Shots (20/14)

*Work may be split any way, but only 1 athlete may work at a time.

CLOSE GRIP BENCH PRESS & 5 RFT OF…

A) Strength:

Every 2:30 x 3:
a. 8-10 Close Grip Bench Press 
– Add weight each set building to a moderate/heavy set of 8-10
b. 25 Banded Pull-apartss (slow & controlled)

B) WOD:

5 RFT: (20:00 Cap)

10 Pull-ups (S = Band Assisted Pull-ups, Ring Rows)
20 American KBS (Rx = 53/35, S = 44/30, 35/26, Russian KBS)
2 Turkish Get-ups (1 on each side)

Rx+  = Strict Pull-ups

*Ideally you will use the same weight for TGUs as you use for American KBS

C) Extra Credit:

4 Rounds: (20s work/ 20s rest)

Abs w/ a plate switch