 A. Front Squat
On the 1:30 x 7 Sets Set 1 (On the 0:00): 3 Reps @ 77% Set 2 (On the 1:30): 1 Rep @ 82% Set 3 (On the 3:00): 3 Reps @ 77% Set 4 (On the 4:30): 1 Rep @ 85% Set 5 (On the 6:00): 3 Reps @ 77% Set 6 (On the 7:30): 1 Rep @ 88% Set 7 (On the 9:00): 12 Reps @ 62% *Percentages Based on 1RM Front Squat SCALED - Find 1RM FITNESS - 10 min EMOM 5 Goblet Squats, Max Bike Cals until 0:45 B. Metcon (Rounds and Reps) "Wise Men" *Partner WOD P1 - 3 min AMRAP: Max Rounds of Macho Man (135/95) (Rx+ 165/115) P2 - 3 min AMRAP: Max Rounds of Macho Man (135/95) (Rx+ 165/115) P1 - 3 min AMRAP: Max Rounds of Macho Man (155/95) (Rx+ 205/145) P2 - 3 min AMRAP: Max Rounds of Macho Man (155/95) (Rx+ 205/145) P1 - 3 min AMRAP: Max Rounds of Macho Man (185/135) (Rx+ 245/165) P2 - 3 min AMRAP: Max Rounds of Macho Man (185/135) (Rx+ 245/165) SCALED - Reduce wt FITNESS AMRAP 3: 8 KB DL 8 Russian KBS 8 Goblet Squats (35/26) (Rest 3 mins) AMRAP 3: 8 KB DL 8 Russian KBS 8 Goblet Squats (53/35) (Rest 3 mins) AMRAP 3: 8 KB DL 8 Russian KBS 8 Goblet Squats (70/53) C. Accessory 3 Giant Sets: 8 Banded Stiff-Legged Deadlifts 16 Psoas March Steps (8 Each Leg) 24 GHD Sit-ups
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 A. Metcon (No Measure)
"Hard Core & Cold Blooded" 3 Rounds 5 Roll Outs 15 Reverse Sit Ups on Bench (Rx+ Straight leg) 100' Farmers Carry (70's/53's) (Rx+ 88's/70's) 20 steps Ring Mountain Climbers in Hollow 10 each side - BB Windshield Wipers 8 Moderate RDL's @ 31X1 8 BB Sit Ups 8 each side - Trunk Rotation in SU Position w/ plate 8 GHD Hip Ext @ 30X1 B. Metcon (Rounds and Reps) 8 min AMRAP 30 Mountain Climbers 15 Heavy Russian KBS Max L- Hang or L-Sit PU C. Mobility Upper Body: 1. Puppy Pose: 1 Minute 2. Shoulder to Floor: 1 Minute 3. Wrist Stretches: 1 Minute Lower Body: 1. Couch Stretch: 2 Minutes Each Side 2. Pigeon Pose: 2 Minutes Each Side 3. Butterfly: 90 Seconds 4. Pike: 1 Minute 5. Straddle: 1 Minute 6. Kneeling Split: 1 Minute  A. Metcon (Reps)
7 min EMOM Unbroken Thrusters Rx Max Unbroken reps each round (115/85) (scale wt) Rx+ Minute 1: 115/85 Minute 2: 135/95 Minute 3: 155/105 Minute 4: 155/105 Minute 5: 155/105 Minute 6: 135/95 Minute 7: 115/85 FITNESS 7 min EMOM 5 DB Thrusters (50/35) 12 MB SU B. Metcon (Time) "Long Haul" (20 min Cap) 2 Rounds 20 Push Presses (115/85) 30 Single Dumbbell Box Step-ups (24/20) (50/35) 40 Burpees 50 Double Unders C. Core 3 Rounds: 30 Seconds Kettlebell Russian Twist Rest 15 Seconds 30 Seconds Weighted Superman Hold Rest 15 Seconds 30 Seconds Medicine Ball Lateral Climbs Rest 1 Minute Between Rounds  A. Bench Press / Bent Over Row
Super set - Bench Press (5 x 10 @ 70% of 1RM) Bent Over Row (5 x 10 @ 70% of 1RM) B. Metcon (Rounds and Reps) *3 Partner WOD 16 min AMRAP One athlete performs a sequence of movements. The following athlete will start their turn when the second movement is completed. Once all three athletes have completed the same amount of rounds in the first sequence (at or after the halfway point, 8:00) then they will move to the second. First sequence: 6 Strict Dips (Bands, use feet) 12/9 Cal Row or Bike 2 Bear Crawls (Walking lunge) Second sequence: 8 Deficit Push Ups (No defict, use bar on J-Cups) 12/9 Cal Row or Bike 6 Shuttle Sprints C. Core 3 Rounds 12 Good Mornings (Work towards 25% of BS 1RM) 24 GHD SU  A. Back Squat
Waves Week 3 Set #1 (On the 0:00) - 9 Reps @ 77% Set #2 (On the 2:00)- 7 Reps @ 84% Set #3 (On the 4:00) - 5 Reps @ 91% Set #4 (On the 6:00) - 3 Reps @ 96% Set #5 (On the 8:00) - 1 Rep @ 100% Set #6 (On the 9:00) - 1 Rep @ 102% Set #7 (On the 10:00) - 1 Rep @ 105-106% Set #8 (On the 11:00) - 1 Rep @ 105-106% Set #9 (On the 12:00) - 1 Rep @ 105-106% Set #10 (On the 13:00) - 1 Rep @ 105-106% Set #11 (On the 14:00) - 1 Rep @ 105-106% * Sets 1-4 completed "On the 2:00" * Sets 5-11 completed "On the 1:00" * Percentages Based on 5RM Back Squat FITNESS 15 min EMOM Min 1 - 12 Goblet Squats (53/35) Min 2 - 8 RDLs @ 31X1 Min 3 - 16 Wtd Toe Touches (15/10) B. Metcon (Time) (20 min Cap) 3 Rounds 600m Run Then... 5 Hang Power Cleans 5 Front Squats 5 Hang Power Cleans 5 Front Squats L1 - 75/55 L2 - 95/65 Rx - 135/95 Rx+ - 165/110 FITNESS - 3 Rounds 600m Run Then... 16 Russian KBS (53/35) 12 SDLHP 8 Goblet Squats 12 SDLHP 16 Russian KBS (53/35) C. Core "Durante Core" 5 Rounds 10 Hollow Rocks 10 V-Ups 10 Tuck Ups 10 second Hollow Hold 1 minute Rest  8am Gymnastics and Intro
9am Advanced A. Deadlift Find 15RM B. Metcon (Time) With a 8:00 Time Cap: 36 Clean and Jerks (155/105) * OTM - 4 Burpees over BB Rest 2:00 With a 8:00 Time Cap: 36 Snatches (115/80) * OTM -4 TTB C. Accessory 3 Rounds 12 Bulgarian Splits Squats 8 BB Goodmornings at 25% of Back Squat 1RM 10am Community WOD A. Metcon (Reps) "Dead Sea" Teams of 3 4 Rounds: 4:00 Calorie Row 3:00 Lateral Barbell Burpees 2:00 Deadlifts (185/125, Rx+ 225/155) Then... 800m Run  A. Front Squat
7 Sets x On the 1:30 Set 1 (On the 0:00): 3 Reps @ 75% Set 2 (On the 1:30): 1 Rep @ 80% Set 3 (On the 3:00): 3 Reps @ 75% Set 4 (On the 4:30): 1 Rep @ 83% Set 5 (On the 6:00): 3 Reps @ 75% Set 6 (On the 7:30): 1 Rep @ 86% Set 7 (On the 9:00): 12 Reps @ 60% SCALED- Build to a 3RM B. Metcon (Time) "Fran" 21-15-9 Thrusters, (95/65) Pull-ups C. Metcon (No Measure) 10 Sets Shuttle Sprints, Bike, or Row: :45s - Work* :45s - Rest *In the working phase, the first :15s is a light pace. The second :15s is moderate. The third, is our fastest. Referred to as "flying sprints", this is an acceleration over time, broken up by thirds. Not for score or tracked data, but for quality effort. On the final :15 fast paces, aim to move closer and closer to a full sprint, which is something we do not commonly train. |
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