WOD
May 22nd Class Program
5 Sets @ Sustainable Effort:
400m Row
400m Run
Rest 2-3 mins
*Make each round repeatable
+
15 mins @ Sustainable Effort
AirBike or Rower
Every 3 mins perform 10-15 Wall Balls
May 21st Class Program
10 min EMOM
1st min: 10 DB Rows on Right @ 55lbs + 5 Pushups
2nd min: 10 DB Rows on Left @ 55lbs + 5 Pushups
+
10 min EMOM
1st min: 10 DB Push Press on Right + AirBike in remaining @ 55-60 RPM
2nd min: 10 DB Push Press on Left + AirBike in remaining @ 55-60 RPM
+
10 min EMOM
1st min: 10 T2B or Toes to Rings + Farmers Hold in remaining
2nd min: 10 Hang Cleans @ 115/75 + Plankhold in remaining
+
Russian Twist
3 Sets x 30s of work
+
GHD Back Extension
3 Sets x 30s of work
+
Powell Raise from side plank
3 Sets x 10 reps/side @ controlled tempo
May 17th Class Program
Back Squat
Build to tough single
Rest as needed
+
Power Snatch
Every 2 mins perform 2 Snatchs – drop each rep with quick reset x 6 Sets
Start @ Moderate Weight, build slightly as needed but not intended to be max out session. Sub Hang version for those lacking bottom hip position / good 1st pull
+
5 Sets:
250m Row
5 Squat Cleans @ 155/105 (Sub Power or Hang if skils are needed)
7 Box Jumps
9 Deadlifts @ 155/105
Rest 1:30 min
+
Front Leaning Rest on Rings
3 Sets x 45-60s Holds
+
Rear Foot Elevated Split Squat
3 Sets x 8-10 reps/side @30X0
+
GHD Back Extension
3 Sets x 10-15 reps @ contrrolled tempo
May 16th Class Program
4 Sets for Quality:
10 KB Clean and Jerks @ 24/16 on Right
10 KB Clean and Jerks @ 24/16 on Left
10 T2B
50 DU’s
Rest 1-2 mins
+
4 Sets for Quality:
10 Snatch Grip Rows @ Tough Weight
10-15 Pushups
10-15 Back Extensions
Rest 1-2 mins
+
For time:
21-15-9
Wall Balls
Hang Snatch @ 75/55
Burpees
May 15th Class Program
1 Set – Sustainable Effort
2 Sets:
800m Run
Rest 2 mins
4 Sets:
400m Run
Rest 1 min
8 Sets:
200m Run
Rest 30s
+
15 mins for Quality:
20 Cal AirBike
20 Air Squats
20 Cals on Rower
20 Alt Lunges or Walking Lunges
May 14th Class Program
Sumo Deadlift
2-2-2-2-2
Rest as needed
+
Goblet Squat
4 Sets x 12 Reps @20X0
*No Front Squats! Goblet is mandatory, go heavy!
Rest 1-2 mins
+
Barbell Hip Thrust
4 Sets x 12 Reps @20X0
*Go Heavy!
Rest 1-2 mins
+
15 min EMOM
1st min: 100m Sprint
2nd min: 10-12 Alt Front Rack Axle Lunges @ 135/95
3rd min: 10-12 Box Jump Overs @ 24/20
+
12 min AMRAP @ Moderate effort
1 min Suitcase Carry on Right
1 min Plankhold
1 min Suitcase Carry on Left
1 min Russian KBS @ 24/16
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