Wednesday’s WOD 09.01.21

Wednesday’s WOD 09.01.21

Group Warm-up
Metcon
EMOM 12:
Min 1 – 5-8 Deficit HSPU
Min 2 – 5-8 Box Jumps 24/30"
Metcon (Time)
4 Rounds:
15 Deadlifts 65/95
15 Push Jerks
20 Back Rack Lunges

Monday’s WOD 08.30.21

Monday’s WOD 08.30.21

Group Warm-up
Back Squat (Weight)
In 20:00 build to a 1RM or 3RM!

*Coaches be sure athletes are comfortable under the bar and understand how to bail out of a Back Squat if going for a 1RM.

Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
15 Sit-Ups
10 Push-Ups
200m Run
5 Burpees

Sunday’s WOD 08.29.21

Sunday’s WOD 08.29.21

Group Warm-up
Jack (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24"
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

RomWod

Saturday’s WOD 08.28.21

Saturday’s WOD 08.28.21

Group Warm-up
Metcon (Time)
10-20-30
Burpee Over Bar
30-20-10
Deadlift
400-400-400m
Run
10-10-10
Bar Muscle-Up

Deadlift
95/135
155/225
225/315

Friday’s WOD 08.27.21

Friday’s WOD 08.27.21

Group Warm-up
Metcon (Weight)
5×5
Single Arm KB Strict Press
*each arm

*Find a heavy & challenging weight before counting any sets. Stay at the same weight for 5×5.
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
12 Unbroken Wall Balls 14/20
7 Unbroken Hang Squat Snatch 65/95
30 Double Under

Rx+.. Doubles unbroken as well!

*If you drop before completing the set you must start the set over. This is meant to work on reading how you feel during the workout and to increase knowledge of what you can do at certain points of exhaustion.

Metcon
Accessory:
10 Barbell Ab Rollouts

Thursday’s WOD 08.26.21

Thursday’s WOD 08.26.21

Group Warm-up
Metcon (AMRAP – Rounds)
EMOM 32:
Min 1 – 2 Rope Climbs
Min 2 – :30 Wall Sit
Min 3 – 8/10 Calorie Row
Min 4 – :30 Hollow Hold

Rx+..
:40 Single Leg Wall Sit (:20 per leg)
12/15 Calorie Row
:45 Hollow Hold
Metcon
Accessory:
1:00 Groin Stretch Against the Wall
1:00 Up Dog

Wednesday’s WOD 08.25.21

Wednesday’s WOD 08.25.21

Group Warm-up
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#

-Rest 10-
1-Mile Run (Time)
Max Effort 1-Mile Run

*Coaches, start Grace 30 minutes into class using the extra time to work on cycling the bar and doing plenty of warm-up reps.

**Grace is capped at 36. Athletes that are capped will start the run at 46 into class giving them 14 minutes for the mile.

Metcon
Accessory:
Cool down on the Bike
-Or-
Walk for 2-5 minutes as time allows.

Tuesdays WOD 08.24.21

Tuesdays WOD 08.24.21

Group Warm-up
Back Squat (Weight)
Week 7 (Deload)

5 @ 45%
5 @ 50%
5 @ 55%

5×5@ 40%

*Don’t add any extra weight, hit the percentages. We will 1RM or 3RM (your choice) on Monday next week!

Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
5 Pull-Up
10 KB Swing 35/53
15 Sit-Ups

Rx+.. C2B / GHD Sit-Up

Monday’s WOD 08.23.21

Monday’s WOD 08.23.21

Group Warm-up
Bench Press (Weight)
Set 1: 15 reps (light)
Set 2: 12 reps (moderate)
Set 3: 10 reps (moderately heavy)
Set 4: 8 reps heavy + max set of push ups (shoot for 10+)
Set 5: 8 reps heavy + max set of push ups (shoot for 10+)

Metcon (Time)
4 Rounds:
50m Double KB Front Rack Carry (heavy)
15 Lunges (bodyweight)
100m Farmer Carry
5 Lunges w/ 1 KB

Rx+.. Hold 1 KB’s for 15 Lunges, 2 KB’s for 5 Lunges

*If you are doing Rx+ keep in mind we are Back Squatting (Deload Week) Tuesday.