Warm Up
TABATA x 2 (8 min)
Jumping Jacks
Air Squats
Hollow Hold
Mission Impossibles
2 perfect stretches
Question of The Day
What’s the strangest thing you’ve ever eaten?
WOD
Base Builder
AMRAP 30-40 min
200 – 400 meter run / shuffle with weight
4 up and downs
6 Thrusters
8 Dips
10 Hollow Rocks
12 Bridge leg lifts
Warm Up
“Death By” Cal row or Gym Sprint
20 Arm Circles
20 Zombie kicks
10 Reverse Lunge with
5 Burpees
2 x
2 PU to DD to SM
1 Plank Wheel
Question of The Day
What’s the strangest thing you’ve ever eaten?
WOD
3 Rounds (25.5 min)
3 min
200 meter run or row
12 Dips
Commandos to time cap
-90 sec rest-
3 min
200 meter run or row
12 HRPU
Soft Stones to time cap
-90 sec rest-
Score is total number of Commandos plus total number of Soft Stones.
Commando = 1 R reverse Lunge, 1 L Reverse lunge, 1 Burpee
Rx 50 / 75
Rx + MU to dips, 75 / 100
M 25 or 30 (med Ball) / 50
Warm Up
3 x
20 Jumping Jacks
2 Plank Wheels
10 Scorpions
10 Spiderman crawls
10 Zombie walks
Then:
Pancake stretch
Question of The Day
If you could be any animal for one day, what would it be?
WOD
AMRAP 3 min
10 Bent over rows (use anything weighted, 10 each arm, if you’re alternating sides with one weight)
5 Burpees
-3 min rest / CORE –
During the 3 min complete 90 sec of Enterprise, split it up as desired
AMRAP 3 min
10 Push Ups
5 Commando’s (1 Burpee, 1 R lunge and 1 left Lunge)
-3 min rest-ish-
During the 3 min complete 90 sec wall sit, split up as desired
AMRAP 3 min
10 Russian twist (with same weight for the bent over rows)
5 Zero count Burpees (instead of going chest to ground place hands on ground and hop back into plank position then back up, don’t let your hips sag, focus on engaged CORE)
Warm Up
5 min run, 4 min row or 3 min Jump rope
2 x
3 push ups
1 plank wheel
then:
20 Scorpions
20 Arm circles
20 Elbow circles
20 wrist circles
20 sec bottom of squat hold
Question of The Day
Would you rather have a hook for a hand or peg for a leg?
WOD
7 Rounds
7 hand Release Push Ups
7 15′ suicides or 70 meter row, or 70 Singles jump rope (35 DU’s)
7 Shoulder taps
7 air squats
7 Thrusters (with any weighted object)
7 Jumping Jacks
7 Ice skaters (Side Skater Lunges)
Warm Up
3 Rounds
3 Commandos ( 1R Reverse Lunge, 1 L Reverse Lunge, 1 Burpee)
5 air squats
30 sec hollow hold
10 Mission Impossibles
10 Table Tops
20 sec Hip opener
20 sec Sampson Stretch
Question of The Day
If you could be any animal for one day, what would it be?
Assessment
2 min max air squats
CORE
50 Sit ups
50 Plank Leg Lifts
50 Sec Enterprise
50 KB Side Bend
50 Ball Crunches
X-WOD
If you missed the Deadlift cycle
Deadlift Wk #3
3-5 sets of 8 reps @ 60%
If you did the DL cycle on Tuesday
5 Rounds of 30 sec Back Rack Walk out @ 110-115%
Superset Strength with
8 Ball Slams
Warm Up
Deck of Cards (5 min)
Hearts = Jumping Jacks
Diamond = Superstars
Clubs = Mountain climbers
Spade = Jump Rope
then
10 Ring Rows
Ring Shoulder Stretch
5 Pull ups
10 Hollow Hold to Superman (5 each direction)
10 Knee Taps
20 sec Sampson Stretch
Rig Calf Stretch
Question of The Day
Would you rather have a hook for a hand or peg for a leg?
WOD
For Time
100 KB Swings
100 DU’s
100 Pull ups
100 Lunges
100 Russian Twist
Break movements and reps up however you like.
Rx 35 / 53, 25# plate
Rx+ GO FASTER
M 80 reps, 26 / 35
Warm Up
3 Rounds
100 meter run or row
3 Burpees
6 Jumping Squats
9 HRPU
12 Skater Lunges
PVC SS
Bergener W/U
3 PU to DD to SM
Question of The Day
Would you rather have to wear swimming flippers to work, or a snorkel mask whenever you go out?
WOD
AMRAP 5 min
2 Hang Power Snatch
2 Lateral Burpees over the bar
4 Hang Power Snatch
4 Lateral Burpees over the bar
6 Hang Power Snatch
6 Lateral Burpees over the bar
Etc…..
Keep adding 2 reps to each movement until time cap
-90 sec rest-
AMRAP 5 min
Start 1 round past where you ended and work backward
Strength
Deadlift Wk # 3
3-5 reps of 8 reps @ 60%
Warm Up
200 meter row
50 meter sprint
or
200 meter run
sprint from the gate into the building
or
1 min bike
20 sec sprint
5 PVC Thrusters
5 ring rows
5 Lat act
Repeat above Row, Run or bike
5 Empty bar Thrusters
5 Ring rows
5 Lat act
Repeat above Row, Run or bike
5 WOD weighted Thrusters
5 Pull ups
PVC SS
30 Sec Hollow Hold
10 Table Tops
20 sec Thread the needle
2 Perfect stretches
Question of The Day
Would you rather have a pet tiger or a pet monkey?
WOD
3 Rounds
500 row or 400 run or 2 min bike
20 Thrusters
15 Pull ups
Rx 35 / 45
Rx+ 55 / 75, C2B
M 15 / 35
CORE / Strength
AMRAP With remaining time in class
10 Bent over rows (with bar)
10 Scorpions
10 V-up to Hollow Hold
Warm Up
3 min row
20 stroke pyramid
5 PU
10 Shoulder Taps
20 Sec DD to SM each side
Bench Press W/U
5 empty bar
2 – 3 building sets of 3 reps
1 rep at WOD weight
Bulldozer
CHALLENGE AND SCORING
2000m row for time followed by max bench press repetitions. Each successful bench press repetition completed deducts 10 seconds off your 2000m row time. Lowest calculated time wins.
Men: Bench press load
RX’D: 100% Bodyweight, rounded to the nearest 5lb increment
Scaled: 50% of bodyweight, rounded to the nearest 5lb increment
Female: Bench press load
RX’D: 75% of bodyweight, rounded to the nearest 5lb increment
Scaled: 50% of bodyweight, rounded to the nearest 5lb increment
The competition will award prizes for the following benchmarks:
Melee
3 Sand Bag Squat Cleans
20 DU’s
6 SBSC
20 DU’s
9 SBSC
20 DU’s
12 SBSC
20 DU’s
12 Stone Toss Over Shoulder
20 DU’s
9 STOS
20 DU’s
6 STOS
20 DU’s
3 STOS
Rx 50, 75
3 Rounds (3 Person Teams)
Station #1
100′ LDH drag and flake
Spartans (jump through if no airpack on or step through if wearing an airpack)
(Rotate all 3 members through the LDH)
Station #2
Sandbag Squat Cleans 10 reps
KB Shoulder Press 10 reps
Plank Hold
Station #3
