WU: 3 Rounds (20 mins)
Sled Drag 50 yds + Tubing YTW + Banded Good Mornings + Glute Walks
MOB: Squat, Front Rack, Pec, Hamstring, Foam Roll back
OLY: (20 mins)
7 mins build SQUAT CLEAN up to 75%
4 Round E2MOM: 2 Squat Clean at 75% (not TnG)
3 Round E2MOM: 3 Front Squats (80% with great form)
WOD:
EMOM until failure:
1 Deadlift (@70% of 1RM) + Death By bar-facing-burpees
(min 1 = 1 DL + 1 burpee, min 2 = 1 DL + 2 burpees, etc)
WU: 3 Rounds (15 mins)
Ski 100m + 10 Ring Rows + 10 MB slams + 10 Air Squats
MOB: Squat, Glute, Hamstring, Lat
WOD 1: (5 mins)
2 attempts: 100m ski for time
SWOD: (20 mins)
5 mins warm up Back Squat
5 Round E3MOM: 5 reps Back Squat (heavy-ish maintaining great form)
WOD 2: 8 rounds (16 mins)
30 sec of work / 90 sec rest
1 leg less rope climb + Max Reps Alt DB Snatch (70/50)
Scale to: rope climb / 1 up & down monkey bar / 3 Lift & lowers on rope
Score = Total DB Snatch completed
WU: (20 mins)
1 round: 1 min easy Ski + Dynamic Stretch
Then: 3 Rounds E4MOM : Ski 1 min max cal (Score = TOTAL cals)
MOB (b/w rounds): Lat, Front Rack, Squat, Ankle/Calf, Forearm
SWOD: (15 mins)
5 mins to warm up Back Squats
5 Round E2MOM: 2 Reps (warm up pull-ups b/w rounds)
WOD: Every 3 minutes for as long as possible complete:
From 0:00-3:00 = 2 rounds of:
10 front squats (95/65) + 10 chest-to-bar pull-ups
From 3:00-6:00 = 2 rounds of:
12 front squat (95/65) + 12 chest-to-bar pull-ups
From 6:00-9:00 = 2 rounds of:
14 front squat (95/65) + 14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
WU: (15 mins)
3 Rounds: 10 MB Scoop Throws + 30s HS Hold + 15 Bandy Good Mornings
MOB: Hamstring, Glute, Bully, Lat
SWOD: (25 mins)
5 min warm up + 5 Rounds E4MOM
5 TnG Deadlifts + Build to a Max Deficit HSPU between rounds.
WOD: DIANNE
21 – 15 – 9
HSPU + Deadlifts (225/155)
WU: (15 mins)
5 rounds (10 min cap): 200m run + 10 Burpees
MOB (5 mins + during SWOD): Pec, Banded Bully, Calf, Hamstring,
SWOD: (15 mins) Establish a 2 rep max bench
WOD: For Time:
100 push-ups + 4 Km run + 100 push ups (scale to 50/run/50)
WU: (15 mins)
Run/Row/Ski 200m Each (any order)
Dynamic Stretch
Inverted Tabatta (4x:10:20) Bottom to Bottom Squats
MOB: Whatever is tight
SWOD: (20 mins)
Build to a 5RM Back Squat
WOD 1: (8 mins)
8 min AMRAP: 25 yd Empty Sled Sprints (team of 3)
WOD 2: (8 mins)
8 min EMOM: 15s MAX EFFORT Assault Bike (2 ppl to a bike)
WU: (20 mins)
3 RNDs: Row 200m + 10 BB Goodmornings + 10 Leg raises in Side plank
MOB: Squat Stretch, Hamstring, Bully, Calf
SWOD: (20 mins)
5 mins to Warmup Deadlift + Strict Pullups
14 Round Alt EMOM:
Even = 2 Touch-n-Go Deadlifts (Go heavy but NOT a 2RM)
Odd = 5 Strict Pullups (upscale to hollow body, or eve “L”-pullups)
WOD: (12 min cap)
5 Rounds for time
20 Wallball Shots (20/14)
10 Deadlifts (225/155)
*WOD should be 6-12 mins at a high effort so scale accordingly.
WU: (15 mins)
500m Row
20 Banded Goodmornings + 20 Glute Walks + 20 Air Squats
500m Row
MOB: Hip Flexor, Glute, Hamstring, Tricep
SWOD: (30 mins)
5 mins to warmup SQUATS
5 Round E2MOM: 5 Squats @ 80%
5 extra mins to warmup Deadlifts and set up HSPU
5 Round E2MOM: 10 UB deadlifts (60%) + 5-10 HSPU
WOD:
90 seconds MAX cal Row
90 seconds MAX Thrusters (95/65)
60 seconds MAX cal Row
60 seconds MAX Thrusters (95/65)
30 seconds MAX cal Row
30 seconds MAX Thrusters (95/65)
WU: (15 mins)
3 Rounds:
15 Cal row
10 Ring rows
5 MB Scoop Throws
MOB: Forearm, Hamstring, Hip Flexor, Bicep
SWOD 1: (10 mins)
FITNESS:
9 ROUND EMOM
1 Rope Climb or 1 Legless Rope Climb
PERFORMANCE:
Min 1-3 = 1 legless rope climb
Min 4-6 = 2 rope climbs with legs
Min 7-9 = 1 leg less + 2 with legs
SWOD 2: (15 mins)
5 mins to warmup Deadlifts
5 Round E2MOM x 5 reps
WOD:
10 min AMRAP
15 KB Swings (24/16)
15 Box jumps (24/20)
15 Cal row
REMINDER that there is only 1 class on Friday evenings at 4:30pm. The gym will be open until 6:30 if you are not able to make it in time for the start of the 4:30 class.
The Program is the same again for FITNESS and PERFORMANCE.
WU: (15 mins)
Powerlifter x 2 rounds
MOB: Hamstring, roll low back, your choice
SWOD: 15 mins
WOD:
*You do NOT have to do Deadlifts at the end of the ROW. You will only do 4 sets of Deadlifts.
POST: Stretch out your Posterior Chain