All Levels A1. 5/ side Hand Stand Shoulder Touches x 3 rest :45
A2. Turkish Get-up x5/arm x 3 rest :45
A3. 500 M Row @ 60-70% x 3 Rest :45
B1. Seat Medball Twist Throws x5/side x2 rest :45
B2. Lateral Goblet Lunges x5/sidex3 Rest :45
B3. Double Unders xAMRAP x 3 Rest :45
*2 attempts each round to get an AMRAP set
All Levels 200 CTB Pull-ups
200 KB Swings (American)
200 Double Unders
200 OVHD Squats @ 95 lb, 65 lb
*4 person teams one person works at a time, all exercises must be completed in order
*30 minute cap
Announcements:
Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
Murph Day is coming, so mark your calendars for June 16th! Learn more here!
Level Two A. Deficit DLs @ 50-55% of DL x2x10 Rest :60
B. Bench Press x5x4-5 Sets @ 88% Rest 2:00
C1. Squat x6x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)
Cash Out C1. Hollow Rock x10x3 Rest :30
C2. Partner GH Raises x10x3 Rest :30
Level One (Day 6) Skill Front Squats
Deadlifts
WOD A. Lift off+DL x3+2×3 Rest :90
B. Front Squat x4x3 @ 32X3 Rest :45
C1. Unweighted Step-ups x6/leg x2 Rest :45
C2. Chin-ups x6-12×2 Rest :45
Cash Out
Shoulder Opener Stretch
Max Side Plank Per side
Nuts and Phytic Acid: Should You Be Concerned? *Post thoughts to comments
“I can give you a six-word formula for success: “Think things through – then follow through.” – Edward Rickenbacker
Announcements:
Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
Murph Day is coming, so mark your calendars for June 16th! Learn more here!
Level Two A1. Clean Pull-unders to Thruster x5x3 Rest :20
A2. Exposive Lunge Walks x6/legx3 Rest :20
B1. Power Clean to OVHD x1x10 @ 70-75% Rest :20
B2. Double Unders x3x10 Rest :20
C1. Front Rolls x5x3 Rest :30
C2. L-sit hold x:30×3 Rest :30
Level One (Day 5) Skill
Ring Dip progressions
Wall Balls
WOD 3 Rounds (3:00 on/ 1:00 off)
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the second rounds starts, athletes should start where they finished in round one
Level One (Day 5) Skill Ring Dip progressions
Wall Balls
WOD 3 Rounds (3:00 on/ 1:00 off)
200 M Run
5 Wall Balls
5 Push-ups
5 Sit-ups w/ MB
*Record total rounds
*When the second rounds starts, athletes should start where they finished in round one
then….
800 M Time Trial
*800 times and Snatch Maxes Recorded
Cash Out:
Back Squat x3x4 @ 80% (focus on depth and Mechanics)
*Snatch Max Recorded
Level One (Day 4) Skill Rowing
Team WOD 3 Rounds
250 M Row
10 Walking Russian Lunges (total)
10 Partner Chin-ups
*Total time recorded
*2 person teams Partner B can’t move on until Partner A has finished exercise
All Levels 20-Round Partner Workout
100 M Run
5 Box Jumps
5 Explosive Push-ups
*Partners split up rounds equally alternating one person working at a time
*Partner not working holds 2 DBs or KBs Suitcase Style during “rest”
*Each time a DB is dropped a 2 burpee penalty is added to the end of the teams workout
*Rx = 55 lb, 35 lb
Announcements:
Jog’N’Joe Running Group will meet on Tuesday and Thursday mornings with FREE coffee afterwards! Learn more here!
Murph Day is coming, so mark your calendars for June 16th! Learn more here!
Level Two A. Power Clean @ 40-50% of DL x2x7 Rest :45
B. Bench Press x3x4-5 Sets @ 93% Rest 3:00
C1. Squat x5x6 @ 80% Rest 1:00
C2. WTD Strict Pull-up(+Kip Pull-ups) x3+(RM)x6 @ 9-10 RPE Rest 2:00
(Only rep max kip pull-ups on sets 1, 3, 5 do not drop from the bar b/t strict and kip)
