Dec 1-5

Monday
Skill- Squating
Complete 15 of the following- Air Squat, Goblet Squat, Front Squat, Back Squat, OH Squat

Strength
E- Drop Snatch 4x4
RX- OH Squat 4x6
S- OH Squat and/or Goblet Squat

*10 T2B/V-ups after every set

WOD
Partner

A- Hold a bottom Back Squat "pause squat" reps from floor

B- 5 KB Swings
     5 Sit Ups
     5 Burpees
8 min AMRAP

Then...

A- Hold Squat

B- 5 Burpee Box Jumps
7 min AMRAP

E- 185/125   RX- 135/95   S- 95/65  Scale to push ups or burpees

Tuesday
Skill- Rowing
Establish 1000m row
Scale- 500m row

Strength
Push Press
6-6-6-6

WOD
Chipper ladder  12 min AMRAP
"repeat the pattern"

1 Burpee
2 Pull ups
3 T2B
4 Burpee
5 HSPU
6 Box Jump
7 Burpee
8 Pull Ups
9 T2B
10 Burpee
11 HSPU
12 Box Jumps

Scale- Ring Rows, Push Ups, V ups

Wednesday
Strength- Front Squat
6-6-6-6 +5%

Skill
KB Snatch
4 x AFAP
8 KB Snatch
16 Jump Rope

WOD
Couplets 4 time

4 Rnds of 4 DL                  E- M 315/135    W 225/95
                4 Thruster          RX- M 225/95   W 165/65

then

6 rnds of 6 KB Swing       E- M 80/115    W 53/75
               6 Thrusters         RX- M 53/95   W 35/65

then

8 rnds of 8 Wall Balls
               8 Push Ups

Thursday
Skill- Snatch & Clean

WOD
Isabel or Grace

Pick the one you are most comfortable with

Strength
RDL
6-6-6-6 +5%

Friday
Cardio - no heavy weights, have fun

WOD # 1 - Relay Tag Team "Joan" 15 min AMRAP "1 rnd = 60"
"teams of 3+ race to opposite end of gym, complete reps, then run back and tag next person"

Shuttle Run + 10 Push Ups
Shuttle Run + 10 Cal Row
Shuttle Run + 10 Air Squats
Shuttle Run + 10 MB Slams
Shuttle Run + 10 V-ups
Shuttle Run + 10 Box Jumps

WOD # 2 - "919" Chipper "Jana" 9 min AMRAP

9 Box Jumps                      E- 19 min AMRAP
19 Sit Ups
9 Pull Ups
19 Wall Balls
9 KB Swings
19 Cal Row

Nov 24-28

Monday
Skill- Squat Snatch
10 min-    Even min. 3 Sqt Snatch
                Odd min. 20 jump rope

Strength- Front Squat
8-8-8-8
add 5%

WOD
Get to 300 Reps AFAP "any order/combination"

Wall Balls
KB Swings
Sit Ups

EOMOTM- 3 Burpees

Scaled- Get to 200 Reps
E- 400 Reps

Tuesday
Skill- Kipping
5 min practice- HSPU, T2B, Pull-ups, MU's

WOD
40 T2B
Then...
10 min ARMAP of 5 Deadlift @75%
                                7 Pull Ups
                                5 Bar Facing Burpees
Then... 500m Row

S- 40 Vups/sit ups DL's @ 135/95 Inverted Rows
E- C2B DL's @80%

Strength- Push Press
8-8-8-8

Wednesday
Skill- Rope Climbs and C&J
Strength- Rope Climbs x8  S-inverted rows x16

Team Challenge (teams of 3) complete the following for time:
"each team member must complete all 3 movements before team can advance"

   Station           C&J                Row (cal)              Gymnastic
      1                    2                           5                            5 Burpees
      2                    2                           10                          10 Box Jumps
      3                    2                           15                          15 HSPU
      4                    2                           20                          20 DU's
      5                    2                           25                          25 KB Swings
      6                    2                           25                          25 Burpees
      7                    2                           20                          20 Box Jumps
      8                    2                           15                          15 HSPU
      9                    2                           10                          10 DU's
      10                  2                           5                             5 KB Swings   
S- 95/55 *scale ex's push ups, jump rope, step ups, can scale calories-ask your coach
RX-135/95
E-185/125

Thursday
Happy Thansgiving

Friday
Class @ 1230

Saturday
Class @ 900
                 

Nov 17-21

Monday
Skill-The Kip

WOD
Team Relay (teams of 3-5)
5 Rounds
15 Cal Row
15 Jump Rope
15 Sit Ups
15 KB Swings
15 Wall Balls

E- 20 reps of each  S- 10 reps of each

Strength
Push Press EOMOTM 8 min
4 P.P

Tuesday
Skill- KB Snatch
E- 100 KB Snatches 5 min time cap
RX- 10 KB Sn every min for 5 minutes
S- 5 min KB Clean & Press

Strength
Atomic Push Ups + Inverted Rows
5 rnds of 7-10

Scale- Regular Push up & Ring Rows

WOD- Partner Wod
1 Partner holds BB while other works... then switch after each ex.
E-315/225
RX-225/145
S- 53lb KB/ 35lb KB *also cut reps in half

20 OH Squat -empty Barbell
18 Sit Ups
16 MB Slams
14 OH Squats
12 Sit Ups
10 MB Slams
8 Burpees
6 Burpees
4 Burpees
2 Burpees

Wednesday
Skill- Jump Rope
5 min AMRAP
E- 30 DU's
     7 Hvy KB Swings
     3 Burpees Box Jumps

RX- 15 DU's
        5 Hvy Swings
        3 Burpees

S- 20 Jump Rope
     8 KB Swings
     2 Burpees

Strength
RDL 5-5-5
Go Heavy

WOD- Heavy Tabata 10 on/ 20 off 8 Rnds of each 2 min rest between rounds
DL
H Cl
Push Press
Back Squat
DL

E- 75%
RX- 65%
S- 65-95lbs / 55-75lbs

Thursday
Skill- Box Jumps

E- Find Max Height
RX- Find a 2-3 rep max ht.
S- Practice jumps at increasing heights - use plates

WOD- Circle of Awesomeness
1- Row 100 m
2- 10 Box Jumps
3- 10 Push Ups
4- 10 Hang Cleans 95/65
5- 10 MB Cleans

10 min AMRAP

Strength
Front Squat
4-4-4-4-4-4
Establish a heavy set
S- goblet squat sets of 7 or box squats

Friday
Strength- "Trigger"
Partner Pair
3x        1 min- 10 Floor Press "bench"
                        10 Windmills (holding Bar)
                        AMRAP of T2B
Rest 1 min

3x          1 min-10 Floor Press
                        10 Windmills
                       AMRAP of V-ups
Rest 1 min

3x          1 min- 10 Floor Press
                          10 Windmills
                          AMRAP of Sit Ups


WOD
"Sam Sam"

10 min AMRAP

1 Snatch
2 Jerks
3 Overhead Squats
4 Back Squats
5 Burpees

Suggested RX weight- 95/65

Oct 10-14

Mon
Skill- Jerk
10 Min Even Minutes- 3 Jerks @65-70%
            Odd Minutes- 3-6 Strict Pull Ups/Ring Rows

Strength
Front Squat
6-6-6-6
(Build to a heavy set)

WOD
Death By Burpee

1 min - 1 burpee
2 min - 2 burpee
3 min - 3 burpee....until failure to finish prescribed burpees in the minute

Tue
Skill- KB Clean & Press
10 min Even min. - 4/4 KB Cl & Press
            Odd min - 20 sec plank

Strength
Weighted/Strict Push Ups
+ Payloff Press 8/8 after every set
Men- 14-12-10-8-6
Women- 10-8-6-4-2

WOD
Partner Row Chipper
(1 partner rows while the other completes movement, switch, repeat)
Row for Cal. & Fastest Time

2 x        MB Slams
             Sledge
             MB Cleans
             Box Jumps
             Pull Ups/Ring Rows
E- 20 reps of each     RX- 15reps     S- 10 reps

Wed
Skill- Squat Clean

E- 12 singles, build up to 90%
RX- 6 doubles, build to 80%
S- 5 sets of 3 Hip Cleans - receive in the squat

Strength
RDL
6-6-6-6 -add 5-10% from last week
+10 V-ups

WOD
AFAP establish...
-AMAP consecutive wall balls
-500m Row

Scaled- complete 40 WB 12/8lbs then row 500m

Thur
Skill- Drop Snatch/OH squat
E-5x4 Drop Snatch
RX-5x5 OH Squat
S- sets of 6-8 OH Squat or Goblet squat

Strength
Push Press
6-6-6-6

WOD
Even Minutes complete 3 Back Squat   E- @80% RX- @75% S- @70%
Odd Minutes AMRAP of Strict Press 65/45 lbs
                                          Row Cal
                                          Dips
                                          Sit Ups
                                          Push Ups
                                          Row Cal
                                          Strict Press

Fri
Skill-

Strength-

WOD- From WOD Jar

Nov 3-7

Mon
Skill- Power Clean
3 Min AMRAP of P CL + DU's
Rest 2 Min
3 Min AMRAP of P CL + DU's

E- 3 P CL @ 80% + 30 DU's
RX- 4 P CL @ 75% + 15 DU's
S- 5 H CL + 20 Running Jump Rope

Strength
Front Squat
8-8-8-8 @70-80%

WOD
4 Time

1,2,3,4,5,6,7,8,9,10 Box Jumps
Between each round Complete 7 KB Swings

E-70/53
RX-53/35
S- Russian Swings @44/25 *can scale jumps

Tue
Skill-Row
1- establish how many pulls it takes to get to 100 m
2- establish 500 m row time

Strength
Pull Ups & Dips
E- MU's or Weighted Pull Ups & Dips (5x1-3)
RX- Strict Pull Ups & Dips or Weighted Push Ups 5x5
S- Ring Rows or Banded PU's & Push Ups 5x5-7

WOD
16 min AMRAP

2 Burpee Box Jumps
4 Deadlifts
6 Bar Facing Burpees
8 T2B

E- DL's @75%- Complete a 4,6,8,10 Rep Scheme
RX- DL's @75%
S-see coach (regular burpees & sit ups or K2E)

Wed
Skill- Jerk (off rack), Push Press, Receiving Bars from Overhead
All Levels- 3-3-3

Strength
Push Press
8-8-8-8

WOD
Triplet Ladder AMRAP- 15 min
1,2,3,4,5.... and so on (begin at 1 rep and increase a rep each round)

Thruster
Box Jump
Sit Up

E-135/95
RX-95/65
S-Empty Bar


Thurs
Skill- Squat Snatch
Triplet (not for time)
12-9-6 Snatch
9-6-3 Wall Balls
6-3-1 Burpees

E-65% 1st set, add 5% on second set, add 5% on last set
RX- 65%
S- Overhead Squat instead of Snatch (see coach for weight)

Strength
RDL
6-6-6-6
+
E-15 T2B
RX- 8 T2B
S- 10 V Ups or Sit Ups

WOD
4 time

33 Wall Balls
33 DU's
33 Cal Row

E-complete 55 of each
RX- as written
S- 22 of each

Fri
On FB Page Post and Vote on what Benchmark WOD you would like to do
We will complete the most popular