Author Archives: Will

Warm-up: Mobility

Tabata Prowler Push (sled +180/90) for total yards

While you are not doing your tabata you will be doing skill work on Hollows/handstands/skin the cat/

Last 5 min of class perform

unbroken wallball ladder AMRAP (perform 1 wallball-ball touches the ground-2wallballs-ball touches ground-3 wallballs etc…ball must touch after  every round and every round must be unbroken.  See how high you can get in 5 min.)

Warm-up:  Gymnastic day 1

A1.  Push-press@ 30×0; 6X6; 30s rest

A2.  Strict pull-ups@ 30×0; AMRAP X6; 2min rest

WOD:

3min AMRAP

1 Deadlift (80% 1RM)

8 Burpee box jump

2 Deadlift

8 Burpee box jump

3 Deadlift…etc.

2min rest

X 3

Warm-up: Kettlebell

Skill: Front Rack mobility

with a running clock:

Perform 5 Front Squats @ BW

followed by AMRAP box jumps (30/24)until 1 minute is up

rest 3 minutes (this should be plenty of time to share racks, you may need to do some weird weight plate combos to make for quick and easy sharing of the bar)

X 5 rounds

Warm-up: Agility

A.  Push-Press @ 30×0;6X6;60s rest (no rack…clean the weight up, if you can’t clean a weight heavy enough maybe you should be coming to Oly classes.  The new cycle starts next week!)

B.  Sorenson Test (2min hold horizontal on GHD.  Arms crossed the chest chin neutral straight line from ear to ankle.  You get 1 warning [coaches discretion] to fix position before a failed score)

20 Min: Every minute on the minute (EMOM — Get used to this acronym)

3 Power Cleans 3/4bw.

Warm-up: Gymnastic day 1

WOD: 400M Run

21 Thrusters @95/65

200M run

15 Thrusters

120M run

9 Thrusters

REST 10min

Press@ 4121; 8reps X 3sets; 60s rest (keep it kinda light)

Warm-up:  Kettlebell

A1.  Dips @ 20×0; AMRAP X 3; 60s rest

A2.  BHBB Press@ 4111; 8-12 X 3; 60s rest

B.  Pistol; 8-12/ea X 3; 60s between each leg

Warm-up:  Agility

WOD:

With 3 minutes on the clock perform 400M run and with the remaining time perform

1 P. Clean (3/4bw)

1 Burpee

2 P. Clean

2 Burpee (etc. until time is up.  Score equals total reps)

rest 12 min and accumulate 3min in L-sit (1st break) 6min in hollow (second break)

3 rounds.

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Warm-up: Mobility

WOD:

for time:

1 mile run

“Fran”

1 mile run

Warm-up: Kettlebell

WOD:

Part 1:

5 Thruster +1s (1 thruster + 1push-press = 1 rep)

120M run

rest 1min X 7

*This should take about 60s, scale your load/reps and run to match that time domain

REST 5 MIN AFTER ROUND 7

Part 2:

60s AMRAP Burpee Box jumps

1min rest

X 7