Tuesday

BUY IN

Row 500m x 3
rest 1:1

WOD

For time:
Run 1-Mile
50 Burpees to 6″ Touch
100 R-Kettlebell Swings (32/24 kg)
200 Double Unders
Run 1-Mile

Monday

BUY IN

Snatch
Every 75 sec x 5 rounds
1 Hang Power + 1 Full
@ 75-80% 1RM

then

Front Squat
Every 2 min x 4 rounds
6 reps @ 70% 1RM

WOD

7 minutes AMRAP:
50 double-unders
10 overhead squats, 135/95

Friday

WOD

For Time:
800m run
50 Box Jumps
50 R-KBS 70/53
50 Knees to Elbow
800m run
50 Wallballs
50 Pull-ups
50 Hang Cleans 45/35
800m run

CASH OUT

3-5 rounds:
:30 sec ring support
8 BB rollouts

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
2 PC + 2 Split Jerk
@ 70-75% 1RM

WOD

5 rounds for time:
400m
7 DB Push Press
14 Alternating DB/KB Reverse Lunges

*find a challenging weight*

Wednesday

BUY IN

Front Squat
Every 2 min x 5 rounds
5 reps @ 70% 1RM

WOD

For Time:
10 SHSPU
20 Thrusters 95/65
30 AKBS 53/35
400m run
30 AKBS 53/35
20 Thrusters 95/65
10 SHSPU

Tuesday

BUY IN

2 rounds:
400m run
rest 1 min

WOD

EMOTM 28 min
Min 1: 15/12 Cal Row
Min 2: 5 DB Burpee Box Step Over
Min 3: 40 DU
Min 4: 8 Toes to Bar

CASH OUT

3 rounds:
:30 sec of L hang

8 V-Ups

Monday

BUY IN

Snatch
Every 75 sec x 5 rounds
1 Power + 1 Low Hang
@ 65-70% 1RM

then

Back Squat
Every 2 min 15 sec x 4 rounds
7 reps @ 60% 1RM

** squat reps are going to continue going up... :) **

WOD

8 Min AMRAP
12 Wallballs
10 Pull-Ups
8 Hang Power Snatch 95/65

CASH OUT

5 rounds of:
1 Snatch balance + 1 OHS
Ascending

Friday

WOD

" Deck of Cards "

To determine the movements of the WOD, use the hat game.

*no barbell movements over 95/65 and no runs longer then 100m*

CASH OUT

3 rds:
10 - HS Kick ups or Donkey Kicks

1x around the box each direction - Pike Lateral Walk 

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
1 HPC + 1 SC + 2 Power Jerks
@ 60-70% 1RM

WOD

"Rankel"
20-Minute AMRAP of:
6 Deadlifts, 225#
7 Burpee Pull-ups
10 Kettlebell Swings, 70#
200m Run

In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010

Wednesday

BUY IN

Front Squat
Every 2 min x 6 rounds
4 reps @ 70% 1RM

WOD

For Time:
21-15-9
Wallballs 20/14
Box Jumps 30/24
Ring Dips

CASH OUT

4 Supersets
8 Strict Pull-Ups
10 Barbell Row

rest :30 sec between sets

Tuesday

BUY IN

8 Rounds:
1min 30 sec of running moderate
30 sec of walking
*bring a watch*

WOD

10-8-6-4-2
cleans
burpees over the bar
ttb

M - 115 - 135 - 165 - 185 - 205
W - 75 - 95 - 115 - 135 - 155

rx = weight goes up every round
scaled = one set weight

*20 min time cap*

Monday

BUY IN

Snatch
2 Power Snatch + 1 Full
Every 90 sec x 6 rounds
1 rep - Start @ 40-50% ascending

then:

Back Squat
Every 2 min x 5 rounds
6 reps @ 60% 1RM

WOD

EMOTM 10 min
6 Alt DB Snatches 50/35
Max Reps DU

score is total number of DU from all 10 min

CASH OUT

3 wall walks to max HS hold

Friday

WOD

10 rounds with a partner:
20 KB SDHP 70/53
30 Push Ups
40 Sit Ups
200m run together after every round

*partners split reps evenly*

CASH OUT

4 x Max Effort HS Hold
rest :30 between each

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
1 PC + 1 HSC + 2 Power Jerks
@ 50-60% 1RM

WOD

Three Rounds For Time of:
50 Double Unders
12 Hang Squat Cleans 155/105
9 Handstand Push-Ups

CASH OUT

Three sets of:

Strict  Weighted Pull-Ups x 5 reps

Wednesday

BUY IN

Front Squat
Every 90 sec x 6 rounds
3 reps @ 70% 1RM

WOD

20 min AMRAP
400m run
5 Power Snatch 115/75
10 TTB
20 Wallballs

CASH OUT

Three sets of:
Romanian Deadlift x 6-8 reps

Elbows to Planks x 10 reps

Tuesday

WOD

"Helen"
Three rounds for time:
Run 400 meters
21 Kettlebell Swings 53/35
12 Pull-ups

rest 3 min then...

"7 - 11's"
For Time:
11 KB Snatch Right Arm 53/35
11 KB Front Rack Lunges Right leg 53/35
11 HSPU
11 V-Ups
11 KB Snatch Left Arm 53/35
11 KB Front Rack Lunges Left leg 53/35
11 Burpees to 6" target

CASH OUT

Three sets of:
Barbell Strict Press x 8-10 reps

Monday

BUY IN

Snatch
1 Hang + 1 Full
EMOTM x 8 min
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 5 rounds
5 reps @ 65% 1RM

WOD

Three rounds for time of:
12 Overhead Squats (135/95 lbs)
9 Push Press (135/95 lbs)
6 C2B

Friday

BUY IN

Front Squat
15 min to find a heavy double

WOD

"Grace"

For time:
30 Clean and Jerks

rest 1minutes then ...

run 1 mile

Thursday

WOD

8 min amrap
Row 350/250m
10 Front-rack reverse lunge 115/75

rest 4 min

8 min amrap
200m run
10 Pull-Ups

rest 4 min

8 min amrap
10 DB Snatch 50/35
12 push ups

**start on any of the workouts to accommodate class sizes with the number of rowers**

Wednesday

BUY IN

Clean and Jerk
Every 2 minutes x 6 rounds
2 Power Clean + 1 Power Jerk
65-70% 1RM

WOD

4 rft:
40 DU
20 Wallballs
10 Toes to Bar

CASH OUT

Run 300m x 4
rest 1:1

Monday

BUY IN

Snatch
2 high hang + hang
Every 75 seconds x 6 rounds
1 rep - Start @ 40-50% ascending

then

Back Squat
Every 2 min x 5 rounds
4 reps @ 65% 1RM

WOD

"Lucky Sevens"

7 min AMRAP
7 Box Jumps 24/20
7 Burpees
7 KBS 53/35