FRIDAY 12-13-19

WARM UP

2Rounds

30 Second Side Plank (Each Side)

200 Meter Row

10 Ring Rows

50 Meter Single Dumbbell Farmers Carry (Each Side)

Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

Strength

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%

WOD FOR TIME

30-20-10:

Row Calories

Dumbbell Box Step-Ups (50/35) (24″/20″)

Directly Into…

10-20-30:

Alternating Dumbbell Snatches (50/35)

Wallballs (20/14)

THURSDAY 12-12-19

Warmup Set 3x

200 Meter Run

25’ walking lunges

10 DB renegade Row

10 Goodmorning empty bar

10 AbMat Sit-ups

10 Cossack squats

5 Burpees

WOD

AMRAP 5:

600 Meter Run

1 Round of Cindy

AMRAP Deadlifts 185/135

Rest 5 Minutes

AMRAP 5:

400 Meter Run

2 Rounds of Cindy

AMRAP

Deadlifts 225/155

Rest 5 Minutes

AMRAP 5:

200 Meter Run

3 Rounds of Cindy

AMRAP Deadlifts 255/185

CINDY

5 Pull ups

10 push ups

15 air squats

Wednesday 12/11/19

Early post for Wednesday

WARM UP

3-4 Sets:

30 Single Unders

20 Banded Pull Aparts

10 Wall Squats

5 Spidermans

Primer

3 Sets:

7 x Single Arm Dumbbell Bench Press (Each Side)

200′ Single Arm Overhead Dumbbell Carry (Change Every 50′)

STRENGTH

PUSH PRESS

MOVEMENT PREP

Take 3-5 Sets to Build to Opening Weight OFF OF YOUR 10 RM

Push Press

4 Sets of 6

Rest 2 Minutes Between Sets

STIMULUS

• This is week 1 of 4 in this progression

• Our aim is to set the baseline to build off of

• A good place to start is between 90-100% of your 10RM Push Press from last week

• Keep the weight the same for all 4 sets across

• The 6 reps are designed to be completed unbroken on each set

WOD

AMRAP 15:

60 Double Unders

30/21 Calorie Row

10 Thrusters (155/105)

TUESDAY 12/10/19

EARLY TUESDAY POST

Warm up

2 Sets:

5 Inchworms Video

10 AbMat Sit-ups (No Arms)

5 Strict Pull-ups

200 Meter Row

Strict Gymnastics

0:00-5:00

3 Deficit Strict Handstand Push-ups

:15 Second Hanging L-Sit

5:00- 10:00

3 Deadstop Handstand Push-ups (1 Second Pause on Floor)

6 Strict Toes to Bar

10:00- 15:00

3 Tempo Strict Pull-ups (3 Seconds Up, 3 Seconds Down)

:15 Seconds Freestanding Handstand or Handstand Floater Practice

WOD (24 min w rest)

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

15/12 Calorie Row

15 Burpees

15 chest to Bar Pull-ups

Monday 12/9/19

WARM UP

10 Minutes or 3 Rounds For Quality

15 PVC Overhead Squats

10 Calorie Easy row

5 Lateral Box Step-ups (Each Side)

3 Inchworms

Primer

3 Sets For Quality:

8 Suitcase Deadlifts (Each Side)

12 Double Kettlebell Front Rack Step-ups (6 Each)

STRENGTH

Take 5-7 Sets to Build to Opening 72%

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

STIMULUS

• This is the 2nd iteration out of 4 for Back Squat Waves

• Increasing by 2% on each lift from last weeks iteration

• Rest as needed between sets, but 3 minutes after each 3rd set

• These percentages are based of your 5-Rep Back Squat from earlier in the cycle.

WOD

AMRAP 10:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

Saturday 12-6-19

9:00 AM

Warm up

10 Minutes For Quality or 3 rounds.

12 AbMat Sit-ups

9 Calorie Row

6 Push-ups

3 Strict Pull-ups

Olympic Cycling

On the 4:00 x 4 Sets:

Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00

30 Double Unders

5 Bar Muscle-ups/Ring

30 Double Unders

5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build

• We’ll build to a heavy set of 5 push jerk over the course of these four 4-minute intervals

• Start around 55-60% of your 1RM Push Jerk and aim to build every round

• The 5 Push Jerks can come from the rack depending on class size and space for MU and it should be completed unbroken each round

WOD

5 Rounds For Time (25 Minute Cap):

15/12 Calorie Row

12 Toes to Bar

9 Power Cleans

6 Power Snatches

Round 1: 95/65

Round 2: 115/85

Round 3: 135/95

Round 4: 155/105

Round 5: 175/115

FRIDAY 12-6-19

Friday

5:30 PM class cancelled for today. Thank you, also don’t forget it’s the Lights on Rice street parade. Have fun be safe.

WARM UP

2 Rounds:

1 Minute Spidermans

1 Minute Cossack Squats

1 Minute Alternating Box Step-ups

1 Minute Walkouts

1 Minute Air Squats

Primer

3 Rounds:

10 Glute Bridges

:15 Seconds Single Legged Glute Bridge Hold

:30 Seconds Front Rack Hold

:45 Seconds Plank Hold

STRENGTH

Take 4-6 Sets to Build to Opening 60%

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

• Switching up the tempos and percentages over last weeks ‘On the Minute’ Tempo Front Squat Work

* Last Weeks Tempos: 5 Second Down, 2 Second Pause, Aggressively Stand

* This Weeks Tempos: 3 Seconds Down, 3 Seconds Pause, 3 Seconds Stand

* Last Weeks Percentages: 63-67-71%

* This Weeks Percentages: 60-64-68%

• This will be version 1 of 2 of these Tempo Front Squats, with the next coming a week from today

Partner WOD 20 min AMRAP

100 m run, 1 burpee box jump

100 m run,2 burpee box jump

100 m run, 3 burpee box jump

100 m run, 4 burpee box jump

Etc……….

Notes

Partner A does 1 round partner B does 1 round before moving on to the round of 2 burpee box jumps, each does a round of 100 m run + 3 BBJ BEFORE MOVING ON TO 4…. etc for 20 min

Score is the reps of burpee box jump combined. Example if both completed round of 5 BBJ THE SCORE is 10.

Individual:

Rest the amount of time it takes you on 1 round