FITNESS

A. 
Four sets of:

Deadlift x 6-8 reps @ 3011

Rest 45 seconds

Push-Ups x 10-15 reps @ 2011

Rest 45 seconds

Kettlebell Swings x 15-20 reps

Rest 45 seconds

Partnered Leg Toss x 15-20 reps

Rest 45 seconds

B.
 Three sets for times of:

500 Meter Row

Dumbbell Thrusters x 10 reps

Burpees x 10 reps

Rest 3 minutes

AIM

A. 
Three sets of:

Deadlift x 4-5 reps

Immediately followed by:

Kettlebell Swings x 10-15 reps
(choose a heavy weight with which you can still maintain an explosive swing)

Rest 3 minutes

B.
 Three sets for times of:

500 Meter Row
135/95 lbs

Thrusters x 5 reps

Burpees x 10 reps

Rest 3 minutes

SPORT

A.
 Three sets of:

Deadlift x 4-5 reps

Immediately followed by:

Russian Kettlebell Swings x 10-15 reps

Rest 3 minutes

B. 
For time:

50 Double-Unders

5 Muscle-Ups

40 Double-Unders

4 Muscle-Ups

30 Double-Unders

3 Muscle-Ups

20 Double-Unders

2 Muscle-Ups

10 Double-Unders

1 Muscle-Up

Today is TWIN DAY. Dress like your wod-buddy or coach!

Beginning today, November 1 you will see 3 workouts posted each day. One for Fitness, one for Aim, and one for Sport.

The class that you sign up for (or show up for) will complete the WOD for that scheduled program. (See program schedule here.)

If you so choose to complete the WOD for a different program during a class time you have the freedom to do so, but you will be completing that workout “open box style” (on your own). The athletes in the class will not dictate the workout of the day, the scheduled class program will. I ask that you pay careful attention to each day’s WOD Blog and attend to the class that has the program you want to complete for that day.

All athletes will have the freedom to come to any class program they choose on any given day. Only “newbies” will be restricted to attending the FITNESS program during their initial training. Therefore, please expect and be considerate of new athletes in your FITNESS class!

If you have any questions about the new program(s) please be sure to ask me or one of your coaches!

-Coach K

FITNESS

A. Three sets of:
Back Squat x 8-10 reps @ 30X1
Rest 45 seconds
Ring Rows x 8-10 reps @ 2111
Rest 45 seconds
Jump Rope Work x 45-60 seconds
Rest 45 seconds
Plank Hold x 45 seconds
Rest 45 seconds

B.
In teams of two, partners alternate to complete 4 rounds each of:
Wall Ball Shots x 15 reps (20/14lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump x 5 reps (24″/20”)

AIM

A.
5 sets of:
Back Squat x 2-3 reps
Rest 3 minutes

B.
In teams of two, partners alternate to complete 4 rounds each of:
Wall Ball Shots x 15 reps (20/14lbs to 10′)
Toes to Bar x 10 reps
Burpee Box Jump x 5 reps (24″/20″)

SPORT

A.
On the minute, every minute, for 10 minutes:
Power Snatch x 3 reps
Build the load over the course of the 10 sets. Start light, last 2-3 sets should be “heavy” for the triple. All snatches must be received above parallel.
B.
Five sets of:
Close-Grip Bench Press x 5-6 reps
Rest 90 seconds
Toes to Bar x 12-15 reps
(keep these quick and unbroken)
Rest 90 seconds
C.
Three sets of:
Weighted Dips (Stationary) x 8-10 reps @ 20X2
Rest 90 seconds
GHD Sit-Ups x 15-20 reps
Rest 90 seconds
D.
Three sets for max calories of:
60 Seconds of AirDyne
Rest 60 seconds

Don't forget your costumes!

WOD

A.
Four sets of:
Turkish Get-Ups x 2 reps
Rest 60 seconds
Kettlebell Swings x 25 reps
Rest 60 seconds

B.
Three rounds for time of:
Power Clean x 10 reps (135/95 lbs)
Hand-release Push-Ups x 20 reps
Double-Unders x 30 reps

Wednesday is DRESS LIKE A SUPER HERO!

EWOD

In teams of two, complete four sets of:
Row 1000 Meters
300 Meter Farmers Walk  (dumbbells or kettlebells)
Partners can partition row and carry however they would like.

WOD

A. Three sets of:
Bulgarian Split Squats x 4-6 reps each leg @ 30X1
Rest 90 seconds
Ring Dips x Max Reps
Rest 90 seconds

B.
Four rounds for time of:
185/125 lbs Front Squats x 5 reps
Pull-Ups x 10 reps
300 Meter Run
*Barbells taken from the ground

Level 3

A. Two sets, not for time, of:
Muscle-Up x 3-7 reps
Nose-to-Wall Handstand Hold x 60-90 seconds
Strict Toes to Bar x 8-10 reps

B.
Four sets of:
Snatch Balance x 3 reps @ 70-80% of 1-RM Snatch
(pause for 1-2 seconds in receiving/bottom position)
Rest 2 minutes

C. Three sets for times of:

Row 500 Meters
50 Double-Unders
15 Handstand Push-Ups
Rest 4 minutes