Category : WOD

2mins @ 70% row, run, skip, or bike, then 2-3 rounds of:
10 bulgarian split squat per side with controlled tempo
10 inchworms
15 shoulder pass throughs

Monday
6 sets for time:
5 Burpees
15 KB swing (overhead)

Tuesday
For time:
500m row OR 50cals airdyne
40 wall ball
30 box jumps
20 knee to elbow
10 burpees

Wednesday
5 sets:
20sec battling ropes
40sec rest
20sec pull-ups
40sec rest
20sec airdyne
40sec rest

Thursday
5 rounds for time:
10 pull-ups
20 KB Swings
200m run
Compare to:

Friday
3min AMRAP
Cals on rower or airdyne
rest 3mins
3min AMRAP
8 box jump
12 ball slam
rest 3mins
3min AMRAP
toe to bar

Saturday
Sled or prowler relays
7 sets each of: 4x15m shuttle run
Complete in teams of 4-5. Goal is speed and acceleration!

Workout 1
A. Back Squat 3×8 Rest 2mins
B1. Low Box Step-up 2×15, rest 45sec
B2. Chin-ups 2xmax, rest 45sec
C. Group Metcon

Workout 2
A. Shoulder Press 3×3, rest 2-3mins
B1. Shoulder Press 2×10, rest 90sec
B2. Ring Rows 2xmax, rest 90sec
C. Group Metcon

Workout 3
A. Deadlift 3×3, ramping sets. Rest 2mins
B. DB FFESS 3×10/side, rest 60sec between sides
C. Group Metcon

Workout 4
A. Push Press 5×3, rest 2mins
4 sets, rest as needed:
B1. 3-5 skin the cat OR 8-10 knee to elbow
B2. 30 double unders OR 90sec double under practice
C. DB powel raise 3×8-12 [3010], rest 45sec between sides
D. 3×45-60sec front plank. Rest 60sec between sets

(Accumulation Week 1/3)
Workout 1
A. Back Squat, work to a medium heavy set of 2 @ 85-89%. Then 2×5 @ 75%. And 1×5+ at 75%. Rest 2-3mins between sets.
B. Group Metcon

Workout 2
A. Bench Press 3×5
B. Powel raise 3×8-12 rest 45sec between sides
C. Group Metcon

Workout 3
A. Speed Deadlift 8×3@65% on the minute
B. Reverse alternating lunge 3×8 [3010], rest 60sec between sides.
C1. DB lateral raise 3×8-12 [3010], rest 45sec
C2. Poliquin Step-up 3×20-25, rest 45sec
C3. Good morning 3×10, rest 45sec
D. 30 knee to elbows

Workout 4
A1. Shoulder press 3×8-10 [3010], rest 90sec
A2. Chins 3×4-8 [3010], rest 90-120sec
B. Group Metcon

Workout 5
A. 1 ¼ back squat 4×5 with 2sec pause at ¼ position, rest 2mins
B. Pendlay row 6×6, rest 90-120sec
C1. Low box side step-up 3×15, rest 45sec
C2. Muscle-up practice 3×3-6 OR ring dips 3×3-6, rest 45sec
D. Turkish get-up. Find 1RM per side

Workout 1
A. Back Squat, work to a medium heavy set of 2 @ 85-89%. Then 2×5 @ 75%. And 1×5+ at 75%. Rest 2-3mins between sets.
B. Group Metcon

Workout 2
A. Hang snatch 7×2, rest 1min
B. OH Squat, quickly work to heavy set of 3, rest 1min
C. Group Metcon

Workout 3
A. Jerk. 6×3, rest 2mins
B. Jumping snatch pull from floor @ 40%, 4×4 rest 1min
C. Full snatch, work to heavy single then 3×2@ 80%
D. Hang power clean 5×2 for technique, rest 60sec

Workout 4
A. Back Squat, work quickly to 2@85%
B1. Back Squat 3×5@78%, rest 60sec
B2. Chins 3×4-8 [3010], rest 90-120sec
C. Group Metcon

Workout 5
A. Push Press 4×3, rest 2mins
B. Snatch pick-up + hang snatch from knee + full snatch, 5×1 rest 90sec
C. Hang power clean + 2 jerks for technique, 5×1 rest 90sec
D. RDL 4×8, rest 2mins
E. Turkish get-up 1RM each side.

2mins @ 70% jog, skip, row or bike, then 2-3 rounds of:
3-5 Wall Walks
10 Good mornings with empty bar
8 Alternating lunges per side
10-15 “No Money” drill

Monday
15min AMRAP:
25 KB swings
200m run
rest 2mins

Tuesday
4mins: 10 box jumps (step down), 5 knee to elbow.
2mins rest
4mins: 10 overhead walking lunges, 5 chins
*Anyone with knee issues, substitute ball slams for walking lunges

Wednesday
4sets:
60sec row/airdyne
60sec wall ball
2min rest

Thursday
5 sets:
row 10cals / airdyne 14 cals
10 burpees as fast as possible.
Rest 3mins

Friday
6 sets for time:
12 DB ground to overhead
30 double unders

Saturday
Helen:
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

A. Back Squat 3×5 Rest 2mins
B. 1 ¼ Back Squat 2×5, rest 90sec
C. Group Metcon

Workout 2
A1. Shoulder Press 3×5, rest 90sec
A2. Chin-ups 3×5-10, rest 90-120sec
B. Group Metcon

Workout 3
A1. RDL 3×8, Rest 60-90sec
A2. DB FFESS 3×8/side, rest 60-90sec
B. Group Metcon

Workout 4
A1. Seated DB Shoulder Press 3×6-10, rest 60sec
A2. Ring Rows, 3xmax reps, rest 90sec
B1. Low box step-up 3×15, rest 30sec
B2. DB lateral raise 3×8-12 [3010], rest 30sec
4 sets, rest as needed:
C1. 15 single arm KB swings (to chin level) per side
C2. handstand hold against wall accumulate 10-15sec.
D. 25 knee to elbow. Rest as needed.

Workout 1
A1. Front Squat 3×3, rest 15sec
A2. Back Squat 3×4-6, rest 2-3mins
B. Group Metcon

Workout 2
A. Bench Press 3×8
B. Bent-over lateral raise 3×8-12 rest 45sec between sides
C. Group Metcon

Workout 3
A. Speed Deadlift 8×3@60% on the minute
B1. FFESS 3×8 [3010], rest 90sec
B2. RDL 3×8 [3010], rest 90sec
C1. DB lateral raise 3×8-12 [3010], rest 45sec
C2. Poliquin Step-up 3×20-25, rest 45sec
D. 30 knee to elbows

Workout 4
A1. Single Arm DB Shoulder Press 3×6-10 [3010], rest 90sec
A2. Chins 3×5-10 [3010], rest 90sec
B. Group Metcon

Workout 5
A. 1 ¼ back squat 4×5 with 2sec pause at ¼ position, rest 2mins
B1. Good morning 3×10, rest 60sec
B2. low box side step-up 3×15, rest 60sec
4 sets, rest as needed:
C1. hand stand hold agaist wall 10-15sec
C2. skin the cat 3-6reps
D. 3×3 tough Turkish get-up per side

Workout 1
A1. Front Squat 3×3, rest 15sec
A2. Back Squat 3×4-6, rest 3mins
B. Group Metcon

Workout 2
A. Hang snatch 8×2, rest 1min
B. OHS, quickly work to heavy set of 2, rest 1min
C. Group Metcon

Workout 3
A. Jumping snatch pull from floor @ 40%, 4×4 rest 1min
B. Full snatch, work to heavy single then 3×2@ 80%
C. Hang power clean 5×2 for technique, rest 60sec
D. Push press 4×5, rest 2-3mins

Workout 4
A. Back Squat, work quickly to 3@85%
B1. Back Squat 3×5@75%, rest 60sec
B2. Chins 3×5-10 [3010], rest 90-120sec
C. Group Metcon

Workout 5
A. Hang snatch + snatch pick-up + full snatch, rest 90-120sec
B. Hang power clean + 2 jerks, rest 90-120sec
C. Snatch Pick-up drill 4×4, rest 2mins
D. 3×3 tough Turkish get-up per side