Saturday

Teams of 2: 3 rounds (each person) for time:
Partner 1 runs 400m; while partner 1 is running, partner 2 is completing AMRAP of back squats (95,135#) ~40-50%
switch partners and complete the same work load.

 

Friday

WOD: ‘Ryan’ 5 Rounds for time: 25-30 min range MAX.
7 Muscle ups (bar or rings) *Scale to 14 CTB pullups or just chin over bar pull-ups
21 Burpees (1′ above max standing height reach) *use pull-up bar or top of rings for height on jump

Thursday

Skill: P1-5.

WOD: P1. Deadlift: Warmup- 3@40-50, 3@50-60, 3@60-70%. Working loads- 5@75%, 3@85%, 1+@95%.
P2. 5-10 min. of POST hamstring/hip mobility (MANDATORY)

Wednesday

WOD: 3 Rounds: 10 back squats from rack (body weight or scale to ~60% of 1 rm.), 15 Dips (same as last week), 20 box jumps (20,24”)

Back squat, dip, box jump WOD to start the day!

Back squat, dip, box jump WOD to start the day!

Tuesday

Skill: P1-5.

WOD: P1. Shoulder Press: 5-4-3-2-1. Use sets as warmups to 1 rm. 55-100+%.
P2. Tabata hollow body box/bar/ring holds. 20 seconds on x 10 sec. off x 8 rounds. 4 min total.

Monday

WOD: Run 3 x (200m, 400m, 600m) recover 1:1 work/recovery ratio
Post times for each distance. (re-test)
*modify or scale to rowing if needed: 250,500,800m.
Friends who workout together push each other to do their best!

Friends who workout together push each other to do their best!

Be sure to welcome these new faces to group classes!

Be sure to welcome these new faces to group classes!

Saturday

11a. Team WOD. ‘Jerry: Run 1 mile, row 2k, Run 1 mile.
*2 person teams, partners run together, share work on the rower, then run together.

Friday

WOD: P1. Back Squat
Working Loads- 5@40%, 5@50%, 5@60% (Concentrating on positioning and SPEED out of the bottom)
Skill: review dips briefly before going onto P2.
P2. alternating tabata 20 seconds on x 10 seconds off x 8 rounds. Dips, abmat situps (8 total min.)

Thursday

WOD: “Helen-tervals”

Perform 5 rounds of Helen with a 2 minute rest between rounds. Total time includes rest.
1 rd = 400m Run – 21 KB Swings (35,53#) – 12 Pull-ups

Friday

WOD: 15 minutes

1 Round = 1 hollow body hold + 1 strict pull-up + 3 kipping pull-ups + 10 second hollow body hold

  • During the round, your hands must stay on the bar without resting
  • After 1 round, rest 60-90 Seconds
  • Record how many rounds you completed in 15 minutes

 Cookie and Cathal