WODs for the week!!! April 13th – 19th

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 In WOD

Reminder Tuesday and Thursday 930 am class is now at 9 am for the next 5 weeks

Also it is Easter weekend!!

Good Friday Regular Hours

Saturday Regular Hours

Easter Monday Closed (I will post if there will be any open gym time!!)

 

Monday

Warm up – 2 rounds 10 goblet squats (2 sec pause)/ 5 box jumps/ 10 reverse lunges w/ stretch/ 1 min skip

Mobility – hip flows 20 reps + 10 more attacking worse side/ 10 each way Cossack squat w/ pvc

A) Front Squat – Build to a Heavy 5

B) 5 rounds 10 sec top of pull up hold 5 sec lower *add weight if easy

Metcon – 3 rounds for time

15 SDLHP (95/65)

10 Wall balls (heavy)

5 Man makers

 

Tuesday

Buy in – 3 rounds Junk yard dog (5 times each is a round)

Mobility – Pain ball on shoulders / wrist stretch on wall

A) Push Press Find a Heavy 3

Take 65% and do 2×10 Push Jerk ( work on speed and precision)

B) 100m farmer carry (heavy) if nice do outside if not box is 20 m across

Metcon – For time

30 Kb swings

30 Right side front rack squats

30 KB swings

30 Left side front rack squats

500 m row

 

Wednesday

Buy in – 3 min bike or row

then 2 rounds 10 Cuban press (DB)/ 10 jumping lunges/ 30 sec catch (power) position hold/ 1 min bottom of squat hold (empty)

A) Clean and Jerk – 1 power + 1 hang squat + 1 power jerk

B) Clean Pulls 3×5 @ 100% of max clean (+/- 10 %)

*these are not high pulls

Metcon – 6-9-12-9-6

Burpees over the bar

Thrusters (105/75)

 

Thursday

EA warm up

Mobility – Squat

A) Back squat – Find a Heavy 4

Take off 5 -10 # and do 5 sets

B) 3 x max effort box HSPU rest 1 min between sets

Buy out – 10 min coach led stretch

 

Friday

Prep For deadlift

Deadlift – Find a 1rm ( this should take a majority of the class )

Metcon – 10 min AMRAP

20 lunges w/ plate over head

15 push ups

 

Saturday

Buy in – Prep body for Amanda 10 min

15-20 min working on squat snatch and Muscle ups or progressions

“Amanda” 9-7-5

Muscle ups

135/95 squat snatch

  • progressions 3 : 1 pull ups and ring dips or
  • double reps transition’s from floor or box

Strength – Find heavy double strict press in 5 sets

 

 

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