Wods

Programming for Monday, July 17 to Saturday, July 22

17/07/2017

 

Thursday's 8:30 pm class is cancelled - sorry for the inconvenience.

 

Monday, July 17

Warmup:
2 Minute Row
10 Shoulder Passes (Each Position)
+
1 Round of Part 2
+
3-4 Sets of 7 Power Snatches

Part 1:
"Isabel"
30 Snatches (135/95)

Part 2:
5 Rounds w/Each Arm Not For Time
12 1 Arm Suitcase Deadlifts
9 1 Arm Hang Cleans
6 1 Arm Strict Presses

:30s Side Plank
*Switch arms after you complete a full round.

Boot Camp:
15 minute AMRAP
15 KB SDHP
12 Calorie Bike
9 Ring Rows
1 Minute Plank

 

Tuesday, July 18

Warmup:

2 Rounds
1 Minute Row
1 Minute Jump Rope
5 Sumo Inch Worms
5 Burpee Box Jumps
+
3-4 Sets of 7 Power Cleans

WOD:
4 minute AMRAP
27 Calorie Row
21 Power Cleans (135/85)
15 Burpee Box Jumps (24/20)
4 minute AMRAP
27 Calorie Row
21 Power Cleans (115/75)
15 Burpee Box Jumps (24/20)
4 minute AMRAP
27 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jumps
*Rest 4 minutes between each AMRAP.

Boot Camp:
4 minute AMRAP
21 Calorie Row
15 Situps
9 Burpee Box Jumps
*Rest 1 minute between each AMRAP.

 

Wednesday, July 19

Warmup:
1 Minute Shoulder Distraction (Each Arm)
+
2 Rounds
200m Run
10 Front Squats
10 Push Presses
10 Thrusters

Part 1:
10 Minutes Each
1. Build to a heavy Front Squat (1-3 Reps)
2. Build to a heavy Push Press (1-3 reps)

Part 2:
10 Minutes EMOM
1 - 200m Run
2 - 5 Thrusters

Boot Camp:
15 Minutes EMOM
1 - 200m Run
2 - :40s Wall Sit
3 - :40s Hollow Body Hold

 

Thursday, July 20

Warmup:
3 Rounds
1 Minute Bike
20 Lateral Banded Step Overs
5 T2B
5 Hand Release Pushups
100m Single Arm Farmer's Carry

WOD:
15 minute AMRAP
15 T2B
15 Hand Release Pushups
200m Farmer's Carry (2 KB's or DB's)

Boot Camp:
15 minute AMRAP
10 GT2B
10 Hand Release Pushups
30 Flutterkicks
200m Farmer's Carry

 

Friday, July 21

Warmup:
3 Rounds
1 Minute Row
1 Minute Double Unders
10 Air Squats
5 Pullups

Part 1:
Superset
A. 3 Sets of 5 Weighted Pullups
*Keep the weight the same for all 3 sets.
B. 3 Sets of 10 Single Arm High Pulls

WOD: 3 Rounds For Time
75 Double Unders
50 Air Squats
25 Calorie Row

Boot Camp:
4 Rounds
1 Minute Jump Rope
1 Minute Step Ups
1 Minute Row
1 Minute Rest

 

Saturday, July 22

Warmup:
2 Rounds
1 Minute Bike
10 Ring Rows or 1 Rope Climb
5 Single Arm KB Swings
:20s Side Plank
5 Shoulder Passes
+
2-3 Sets of 5 Snatches & Clean & Jerks

WOD:
Teams of 3
120 Calorie Bike
60 Power Snatches (115/75)
12 Rope Climbs
120 Calorie Bike
60 Clean & Jerks (115/75)
12 Rope Climbs
*Break up reps however you'd like.

Boot Camp:
15 minute AMRAP
10 Single Arm KB Swings (Each Arm)
15 Ring Rows
10 Calorie Bike or Row
:30s Side Plank (Each Side)