Monday 5/13

Warm Up

Group Dynamic

Skill

Station Set-up

Skill demos

Metcon

"LUMBERJACK 20"

20 Deadlifts (275/190)

400 m Run

20 KB Swings (70/55)

400 m Run

20 Overhead Squats (115/80)

400 m Run

20 Burpees

400 m Run

20 Pull-ups (C2B)

400 m Run

20 Box Jumps

400 m Run

20 DB/KB Squat Cleans (45/30)

400 m Run

Saturday 5/11

Warm Up

Dynamic Warm-up

Skill

Movement Standards

Scaling Options

Metcon

Lift 10,000 lbs (7,000 for women) Ground to Overhead

&

travel 800 meters

Friday 5/10

Warm Up

Group Dynamic

EMOM 6

Even -  10 Toes 2 Bar

Odd - 10 Box Jumps (high as possible)

Skill

Push Press (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Strict Ring Dips (5,3,3,3,3+)

*add weight, if necessary

Metcon

5 rnds (15 min cap):

1 Rope Climb

5 Thrusters (135/95)

*Score is time or # of reps

Thursday 5/9

Warm Up

Dynamic Warm-up

Skill

Every 30 seconds for 5 minutes perform 2 Squat Cleans @ 50% 1 rm

Metcon

PARTNER WOD

10 rnds:

AMRAP 3

Partner Carry Length

3 Power Clean (135/95)

6 Parallette Push-ups w/feet elevated

9 Squats

Partner Carry Length

3 Burpees

6 Box Jumps

9 Ab mat Sit-ups

EVERY 3 MINUTES SWITCH; PARTNERS PICK UP WHERE OTHER HAS LEFT OFF

Wednesday 5/8

Warm Up

Coaches Choice

Skill

Front Squat (5@50,3@60,3@70,3@80,3+@90)

After each set, rest 30 secs and then perform

Strict Pullups (5,3,3,3,3+)

*add weight, if necessary

Metcon

AMRAP 12

5 Deadlift (255/185)

10 Chest 2 Bar Pull-ups

15 Ring Dips

Score is total reps; 1 rnd = 30 reps

Tuesday 5/6

Warm Up

Coaches Choice

5 rnds:

:30 secs on/:30 secs off Handstand Holds

Skill

Every 30 seconds for 5 minutes perform 1 Overhead Squat @ 50% max & 2 Pistols

Use a box or stacked plates to learn form and depth

Metcon

5 rnds:

5 Muscle-ups or 5 Supine Ring Rows

10 Turkish Get-ups (go as heavy as possible)

250 m Row or 200 m Run

Monday 5/6

"Stick to the basics and when you feel you've mastered them it's time to start all over again, begin anew - again with the basics - this time paying closer attention."

Greg Glass

REMINDER - WE ARE NOW OFFERING A 4:30 CLASS ON MONDAYS

Warm Up

Group Dynamic

15-12-9

GHD Sit-ups

Ring Dip Hold or Parallette Dip Hold (15 secs, 12 sec, 9 sec)

Skill

Power Snatch (5@55,5@65,5@75,5+@85)

Metcon

2 sets, max reps in 30 seconds:

Hang Power Snatch

Toes to Bar

Hang Power Clean 

Plank Hold

Thrusters

Rest 30 secs between each mov't

M-95, F-65

Rx'd+ M-135, F-95