Yoga cancelled today! See you next Sunday!
Strength
Every 3:00, 4 Rounds
10 Bent Over Row +
10 30X-Tempo Dumbbell Bench Press
Conditioning
AMRAP 12
7 – 50’ shuttle runs
21 Medicine Ball Sit-Ups (20/14) (FX: Sit-Ups)
63 Double Unders (FX: 42)
Squad WOD
AMRAP 25 w/ Partner – Split Reps Any Way
400m Team Run (FX: 300m)
25 Front Squats (115/80) (FX: 95/65) (RX+: 135/95)
25 Shoulder to Overhead (115/80) (FX: 95/65) (RX+: 135/95)
5 Rope Climbs (FX: 3) (RX+: 50/50 Legless Rope Climbs)
Strength
Every 2:00, 3 Rounds
1) 8/8 Back Rack Box Step Ups
2) 8/8 Single Leg Hip Thrust
Conditioning
Every 1:30, 3 Rounds
1) 16/12 Calorie Ski (FX: 12/9) (RX+: 18/14) + AMRAP Back Rack Reverse Lunges (75/55) (FX: 55/35) (RX+: 95/65)
2) Rest
3) 16/12 Calorie Bike (FX: 12/9) (RX+: 18/14) + AMRAP Bar Facing Burpees
4) Rest
Strength
Every 3:00, 5 Sets
4 Deadlifts
1-2) 75-80%
3-5) 80-85%
FX:
5 Deadlifts (70-75%)
Superset Accessory (3+ out of 5 sets)
:20/:20 Single Arm Bottoms Up Kettlebell Hold
Conditioning
AMRAP 8
20/15 Calorie Row (FX: 15/11)
20 Wall Balls (20/14) (FX: 15)
10 Single Dumbbell Snatch (50/35) (FX: 35/20) (RX+: 70/50)
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Strength
Every 3:00, 5 Sets
4 Bench Press
1-3) 75-80%
4-5) 80-85%
Superset Accessory (3+ out of 5 sets)
10/10 Side Lying Shoulder Flexion
Conditioning
AMRAP 15
5-10-15-20, etc. (FX: 4, 8 , 12, 16, etc.)
Hand Release Push-Ups
Pull-Ups (RX+: Chest to Bar Pull-Ups)
*50 Double Unders (FX: 35) after each round
Strength
Every 3:00, 5 Sets
1 Hang Power Clean + 1 Push Jerk + 1 Power Clean + 1 Split Jerk (↑, start at 55-60% 1RM CJ)
Conditioning
3 Rounds for Time:
400m Run (FX: 300m)
7-5-3 Clean and Jerks
RX: (165/115), (185/125), (205/145)
FX: (135/95), (155/105) (165/115)
RX+: (185/125), (205/145), (225/155)
*12:00 Cap
| Weekly Overview | Events/Classes | |
| Monday | Back Squat | |
| Tuesday | Clean and Jerk Complex | |
| Wednesday | Bench Press | 5:45 PM – Core Flex |
| Thursday | Deadlift | |
| Friday | Lower Body Balance and Stability | |
| Saturday | Squad WOD | 7:15 AM – Seventh Heaven Comp WOD |
| Sunday | Upper Body Push/Pull |
Strength
Every 3:00, 5 Sets
4 Back Squats
1-2) 75-80%
3-5) 80-85%
FX:
5 Back Squats (70-75%)
Superset Accessory (3+ out of 4 sets)
10/10 Side Lying External Rotation
Conditioning
AMRAP 10
15 Sit-Ups (FX: 10)
15 Toes to Bar (FX: 10) (RX+: Unbroken)
15 Box Jump Overs (24/20)
15 Goblet Squats (24/16) (FX: 16/12) (RX+: 32/24)
Conditioning
EMOM 30
1) 14/11 Calorie Ski (FX: 11/8) (RX+: 16/12)
2) 14/11 Calorie Bike (FX: 11/8) (RX+: 16/12)
3) 14/11 Calorie Row (FX: 11/8) (RX+: 16/12)
4) AMRAP 50′ Shuttle Runs
5) Rest
*Score is total 50′ Shuttle Runs
Post WOD Mobility
1:00/1:00 Pigeon Pose
1:00 Saddle Pose
:30/:30 Single Leg Forward Fold
1:00 Frog Stretch
For Time w/ Partner
100-80-60-40 Double Unders (Each) (FX: Total)
50-40-30-20 Ground to Overhead (95/65) (FX: 75/55) (RX+: 115/80) (Split)
10 Synchro Bar Facing Burpees after each round (Team)
*Resting Partner in Single Kettlebell Suitcase Hold (24/16) (FX: 16/12) (RX+: 32/24)
*28:00 Cap