Bish
Warm-up
Extra Work or With Class
Mobility
Shoulder Rolling
Thoracic spine
Chest
Lats
Partner WOD 1
12 Minute AMRAP
Partner Cindy
5 Pull-ups
10 Push-ups
15 Air Squats
ADV – Strict or vest
Rest 3 Minutes
Partner WOD 2
12 Minute AMRAP
12/10 Calorie Row
6 Burpee Over the Rower
Extra WORK
Minute 0:00-4:00
10 Squat Cleans @ 80%
Minute 4:00-8:00
8 Squat Cleans @90%
Minute 8:00-12:00
6 Squat Cleans @90%
Minute 12:00-16:00
4 Squat Cleans @95%
Andrea
Warm-up
Extra Work or With Class
Strength
Front Squat
3-3-3-3-3
WOD
4 Rounds
15 Box Jump Overs (27/24)
12 Toes to Bar
9 Squat Clean Thrusters (115,75)
Extra Work
50/40 Calorie Ski
20/15 Burpee Ring Muscle-ups
50/40 Calorie Bike
Marc P
Warm-up
Extra Work or With class
Skill
-Hollow Position
-Handstand Hold
-Handstand Walk
Skill WOD
5 Rounds
30s- Hollow Rocks
30s- Handstand Walk or free-standing Hold
WOD
5 Rounds
In 5 Minutes
500m Row
200m Sandbag Carry
Then AMRAP
Burpee Pull-ups
Rest 2 Minutes
Extra Work
EMOM14
Odd- Deadlifts- 3 Reps @80-85%
Even- 5/3 Parallette Handstand Push-ups- 1/2 Abmats
Scutti
Warm-up
Extra Work or with Class
Strength (20 minutes)
EMOM10
1 Hang Squat Snatch
2 Overhead Squats
WOD 1
“SnatchBalls”
7 min AMRAP
7 Power Snatch (95/65)
10 Wall Balls (24/10)
Rest 4 Minutes
WOD 2
30 GHD Sit-ups
30 Overhead Squats (115/80)
30 GHD Sit-ups
Scores/Comments from “SnatchBalls” performed on 7/1/16
Extra Work
EMOM10
3 Box Squats @ 80% 1 RM squat
Rest Day
or
Warm Up
AMRAP 8
12/10 Calorie Bike
7 Strict Toes to Bar
7 Single Arm KB Thruster per side
14 Kettlebell Swings
Strength
Thruster
3-3-3-3-3
WOD
4 Rounds
20 Kettlebell Swings (2,1.5)
15 Calorie Bike
10 Toes to Bar
Dale
Warm-up
Dynamic Stretching
Shuttle Runs
Mobility
Quads
Calves
Hammy’s
WOD (30 min cap)
800m Run
60 Double Unders
30 Hang Power Cleans (135,95)
800m Run
60 Double Unders
30 Front Rack Lunges
800m Run
60 Double Unders
30 Shoulder to Overhead
Substitutions
15/10 Calorie on the Bike in place of Double Unders
16/12 Calories on Ski Erg sub in place of Double Unders
Extra Work
Complete a set every 2 Minutes
1. Push-press
2-2-2 @85%
2. Push jerk
2-2-2 @85-90%
3. Split Jerk
2-2-1-1 @90-100%
