 A. Front Squat
3-3-2-2-1-1-1 Build to a moderate single 3 Front Squats - rest 60-90 sec 3 Front Squats - rest 60-90 sec 2 Front Squats - rest 60-90 sec 2 Front Squats - rest 60-90 sec 1 Front Squat - rest 60-90 sec 1 Front Squat - rest 60-90 sec 1 Front Squat - rest 60-90 sec *Build to a moderate single for the day B. Squat & Hinge Tempo Superset Back Squat (4 Rounds 10-12 @ 30X1 (No full extension)) *Start somewhere 50% of 10RM and build every round Superset with/ Romanian DeadLift (RDL) (4 Rounds 10-12 @ 30X1 (No full extension)) *Start somewhere stable of 10RM and build every round C. Metcon (Time) 3 Rounds 200m Run 20 DB Hang Power Clean & Jerks (Switch every 5) (50/35/25) 30 Wtd Hollow Rocks (35/25) 20 DB OH Reverse Lunge
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 8AM INTRO & OPEN GYM
9AM ADVANCED A. Metcon (No Measure) 15 minute EMOM: - 15 GHD Sit Ups (OR 20 Abmat Sit Up) - 2 Rope Climbs (OR 8 Strict Pull Ups) - 8 Seated Box Jumps (24/20) B. Metcon (4 Rounds for time) 4 Rounds Every 7mins A. 12-15 Hang Power Clean 115/75lbs B. 8-10 Chest to Bar Pull Ups C. 30-40 Double Unders D. 10-12 Bar Facing Burpee E. 12-15 Wall Balls 20/14lbs to 10' ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Set 1 - ABCDE Set 2 - EDCBA Set 3 - CDEAB Set 4 - BAEDC 10AM COMMUNITY WOD A. Metcon (No Measure) 3 Rounds (In 4 mins) 300m Run (In 4 mins) AMRAP 8 Burpee w/ Plate Ground to Overhead (35/25) 8 Box Jump Overs (24/20) 8 Pull Ups or Inverted Rows (In 4 mins) 750m Row (In 4 mins) AMRAP 15 Eye Level KBS Suit Case Carry (Hold w/ Right) 15 KB Sumo DL High Pulls Suit Case Carry (Hold w/ Left)  A. Back Squat
20-18-15-15-15 Start somewhere around 60% of you 10RM and build from round to round. Get a spotter. You should be able to increase weight from 20, 18, and the first round of 15. If you can, keep going up in weight, but if you fail on your 15s keep the same weight for the rest of them and get a spotter to help you. B. Metcon (Rounds and Reps) *Partner WOD (Relay Style) 20 min AMRAP 12/9 Cal Row 9 Bench Presses @70% of 1RM 3 Squat Cleans (185/125) SCALES BENCH PRESS - Scale wt or use DBs SQUAT CLEANS -Scale wt - Power Cleans - Hang Power Cleans C. Metcon (Reps) 6 Rounds 1 min - 8 Burpees 1 min - Max Reps (Goblet Lunge + Goblet Lunge + Goblet Squat) (35/25) (Rx+ 50/35) Lunge+ Lunge+ Goblet Squat = 3 reps  A. Metcon (Time)
16 min Cap 800m Run 15 OHS (75/55) 600m Run 12 OHS (75/55) 400m Run 9 OHS (75/55) B. Metcon (Weight) 4 Rounds (1:00) Snatch High Pull + Full Snatch 4 Rounds (2:00) Full Snatch *Start light and build over the rounds C. Metcon (No Measure) *For the rest of the class we'll work on mobility , bullet proof work or skill. HS Walk Progression - scorpion kicks - wall leg shuffles - Quality Attempts *Can also scale for beginners Kipping Progression - Hollow / Arch - Beat Kip - Quality Attempts of pulling with kipping pulls (MU progressions also present) Pistols - Dual leg narrow squat - elevated heel w/ counter weight - Quality Attempts *Can also scale for beginners Rope Climbs (-: MOBILITY UPPER BODY - Chest opener (30 sec each side) - Roll the Lats (30 sec each side) - Banded lat stretch (30 sec each side) - Puppy Pose on bench or box (1 min) - PVC pipe external rotation (1 min) - Scap Bridge (2 x 20 sec) LOWER BODY - Calf stretch on DB (30 sec left / 30 sec right / 30 sec both with toe touch) - Couch stretch (45 sec each side) - Straddle stretch (1 min) - Frog Stretch (1 min) - Pigeon Pose (30 sec each side)  A. Metcon (Time)
10-9-8-7-6-5-4-3-2-1 (12 min Cap) - Hang Power Cleans (Rx+ 135/95) - 4 Toes to Bar (Rx+ 6 Toes to Bar) - 4 Burpees over the Bar SCALED HPC - Scale wt - Use DBs - Fitness: Hanging KB SDLHP x 2 TOES TO BAR - Hanging knee Raises - V Ups BURPEES OVER THE BAR - Burpees to Bench B. Functional Bodybuilding 5 Rounds Strict Pull Ups (1st rnd - max reps, 2-5 rnds 80% of max) (scaled: max flexed arm hang w/ 5 sec eccentric) Superset w/ 10-12 MB GHD Sit Ups @ 50X1 4 Rounds 20 Supine BarBell Bent Over Rows SS w/ 1 min plank (add plates on hip as needed) 4 Rounds 15-18 Straight Arm Banded Pull Downs @ X131 *Stay in hollow body SS w/ 4 Dragon Flags or 8 toes to rig w/ 0:03 eccentric 2 Rounds 20 Overhand Curls Max Hammer Curls Max DB Curls Max DB Hold *Feel free to do cheat curls during max reps.  Warm-up
3 Rounds 12 Band Pull A Parts 0:20 Chest Opener on the rig 0:20 Child's Pose A. Bench Press Build to a 10RM, then 10 @ 90%, 10+ @ 85% *You must go to fatigue on the 10RM. Get a spotter. **Build heavier than last week. ***Lockout to build strength. Don't lock out to build muscle. B. Metcon (Reps) 8 Rounds 1 min - 8 Dips + AMRAP Eye level KBS (70/53) 1 min - 10 Push Press (115/75) + AMRAP DB Turkish Sit Ups (35/25) *Score = Eye level KBS + DB Turkish SU C. Metcon (Time) Double Unders 50-40-30-20-10 Wtd Hollow Rocks (35/25) 35-28-21-14-7 DB Snatches (50/35) 20-16-12-8-4  Warm-up
3 Rounds 10 Fire hydrants (each side) 0:10 Knees over toe Pulse Lunge (each side) 15 Clams from the bridge A. Back Squat Build to a 10RM, then 10 @ 90%, 10+ @ 85% *You must go to fatigue on the 10RM. Get a spotter. **Build heavier than last week. ***Lockout to build strength. Don't lock out to build muscle. B. Functional Bodybuilding 4 Rounds 10 - 12 Goblet Cyclist Squats @ 30X1 8 - 10 RDLs @ 30X1 3 Rounds 50' DB Walking Lunges 10 - 12 Weighted Back Ext @ 30X1 3 Rounds 15 Calf Raise @ X3X1 15 Tib Raises C. Metcon (Time) *Partner WOD (Relay Style) 20 min Cap 12 Rounds 75m Row 15 Wall balls (25/20) 5 Deadlifts (275/185)  8AM INTRO & OPEN GYM
9AM ADVANCED A. Metcon (Time) 4 rounds 5 Power Cleans (135/95) (Rx+ 205/135) 400m Jog @easy pace -Rest 3 Minutes- 3 rounds 4 Power Cleans (155/105) (Rx+ 225/155) 400m Jog @easy pace -Rest 3 Minutes- 2 rounds 3 Power Cleans (185/125) (Rx+245/165) 400m Jog @easy pace 10AM COMMUNITY WOD A. Metcon (Rounds & Reps) *Partner WOD (Relay) 20 min AMRAP 6 Burpee Box Jump Overs (24/20) 9 DB Push Presses (50's /35's) 12 MB Sit Up Tosses (20/14) B. Metcon (No Measure) *Partner WOD 16 min EMOM 1 min - Max Bike or Row 1 min - AMRAP 3 Deadlifts (205/135) and 5 Push Ups)  A. MetCon (Time)
21 pull-ups (jumping pull ups) 42 double-unders (single unders) 21 thrusters (95/65) (65/45) 18 chest-to-bar pull-ups (chin over the bar pull ups) 36 double-unders (single unders) 18 thrusters (115/75) (85/55) 15 bar muscle-ups (chest to bars) 30 double-unders (single unders) 15 thrusters (135/85) (105/65) Time cap: 12 minutes B. Functional Bodybuilding 4 Rounds 8 DB Shoulder Press w/ Alternating Isometric Hold 12 Banded face pulls 3 Rounds 8 - 10 DB Upright Rows @ 30X1 (finish w/ hands wider than the shoulders) 20 DB Lateral Overload Raises (the weight should be so heavy that will full effort you can only raise your arms about 45 degrees. 4 Rounds 15 DB Hammer Curls 20 Band Pull Downs  A. Metcon (No Measure)
5 Rounds (0:00 - 4:00) - 2 min max distance run (turn around at one min) - 2 min AMRAP Core Work Rnd 1 - Barbell Hollow Rocks Rnd 2 - MB Reverse Crunches (14/10) Rnd 3 - MB Oblique Twists (14/10) Rnd 4 - Banded Flutter Kicks Rnd 5 - Ab Mat Sit Ups B. Bullet Proof Knees 4 Rounds 10 KOT Lunges (each side) 10 Partner Nordic Curls 20 Banded Glute Bridges C. Bullet Proof Shoulders 3 Rounds 10 Scap Ring Rows 10 Bulgarian Rows 0:15 in Y 0:15 in T 0:15 in W |
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July 2022
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