WOD

April 26th Class Program

Warmup:

2 Sets:

8-10 reps/side Single leg Squat onto bench/box + 8-10 reps/side Single leg RDL Reach + 8-10 reps/side Bird DogĀ 

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A) Deadlift Cluster 3.3 x 3 sets – Moderate load

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B1) Splt Squat 3 Sets x 8-10 reps/side @2111

B2) Good Mornings 3 sets x 8-10 reps @3111

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“Karen with a twist”

150 Wall Balls for time – Every min perform 3 Burpees

April 25th Class Program

For time:

1500m Row

100 DU’s

50 Cals on AirBIke

100 DU’s

1500m

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20 min AMRAP @ sustainable pace:

100ft Farmers Carry

20 Alt Step Ups

30s/side Side Plankhold

Reverse Sled Drag x 100ft @ moderate load

1 min on AirBIke

April 24th Class Program

Warmup:

2 Sets:

Bottoms up Front Rack KB Carry x 100ft/arm + 8-10 Scap Pull-ups + 8-10 DB External Rotations

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A1) Strict Press 1-1-1-1-1 @21X1 – Rest 1 min

A2) Weighted Pull-up 1-1-1-1-1 @21X1 – Rest 1-2 min

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5 Sets @ 80% effort:

30s Alt DB Snatch @ 70/50 / 30s rest

30s Burpees to 6″ target / 30s rest

30s Hollow Rocks / 30s rest

30s DU’s / 30s rest

30s Toe 2 Rings / 30s rest

April 23rd Class Program

Warmup:

2 Sets:

5 Muscle Snatch + 5 BTN Snatch Grip Press + 5 OHS + 5 Snatch Balance + 5 Hang Squat Snatch – Empty Bar or Dowel

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A) Snatch x 2 reps – drop each rep with quick reset every 2 mins x 7 sets

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B) Front Squat 1-1-1-1 @3111 – Rest as needed b/t sets – Working sets

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20 min EMOM:

1st min: 8-12 FR Lunge @ 115/75

2nd min: 8-12 Hang Power Clean @ 115/75

3rd min: 8-12 Cals on Rower

4th min: 2-5 Ring Muscle Ups

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10-15 mins @ recovery pace (Run / Row / Bike / SkiErg / Mix and match)

April 21st Class Program

Warmup: Dynamic Footwork Drills + Shoulder Prep for Jerk

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A) Push Jerk + Split Jerk – 1 complex every 90s x 8 Sets – Tough but not maximal complex – focus on quality over load.

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Teams of 2:

10 min AMRAP: 1-2-3-4-5-6-7-8-9-10….

P1 Performs T2B then C&J @ 135/95

Switch and P2 does 1 T2B + C&J

Switch 2 and 2 until time elapses.

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Teams of 2:

10 min AMRAP: 2-4-6-8-10-12….

P1 Perform Cals on Rower + Pushups

Switch – Same concept as above WOD.

April 20th Class Program

Warmup:

2 Sets:

Wall Deadbug 8-10 reps/side

Cook Hip Lifts 8-10 reps/side

Side Plankhold x 30s/side

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A) Deadlift Cluster 4.4 x 3 sets – Moderate load

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B1) DB Step Ups 3 sets x 10/side – Rest 1 min

B2) Single leg Shoulder Elevated Hip Thrusts 3 sets x 8-10 reps/side @2111- Rest 1 min

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For time:

21-15-9 of Deadlifts @ 135/95

Wall Balls

Pullups (adv. C2B)

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