A. Four sets of:

Romanian Deadlift x 6-8 reps @ 30X1

Rest 45 seconds

Single Arm Dumbbell Press x 8-10 reps each arm

Rest 45 seconds

Hollow Body Hold x 45-60 seconds

Rest 45 seconds

B. Complete as many reps as possible in 5 minutes of:

Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)

A. Every 3 minutes, for 30 minutes (10 sets):

Clean & Jerk

Use the ten sets to build to today’s 1-RM Clean & Jerk.

B. If you missed Wednesday complete:

“Grace”

30 Clean & Jerks (135/95 lbs)

This is performed as a ground to overhead anyhow, it does not need to be a proper clean and jerk.

Otherwise …

Complete as many reps as possible in 5 minutes of:

Dumbbell Man-Makers (push-up, row left, row right, power clean, push press)

A. Every 3 minutes, for 30 minutes (10 sets):

Clean & Jerk

*Set 1 – 2 reps @ 60%

*Set 2 – 2 reps @ 70%

*Set 3 – 1 rep @ 75%

*Set 4 – 1 rep @ 80%

*Set 5 – 1 rep @ 85%

*Set 6 – 1 rep @ 90%

*Set 7 – 1 rep @ 90+%

*Set 8 – 1 rep @ 90+%

*Set 9 – 1 rep @ 90+%

*Set 10 – 1 rep @ 90+%

Build to today’s heavy single.

B. Four sets of:

Back Squat x 5.5.5.5

(rest 30 seconds between clusters of 5 reps)

Rest 3 minutes between sets

*Use the same weight for all sets; choose the heaviest load you believe you can keep for the entire volume.

C. Every 6 minutes, for 24 minutes (4 sets):

40/30 Calories of Assault Bike

20 Chest-to-Bar Pull-Ups

10 Strict Handstand Push-Ups to 4″/2″ Deficit

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

Every 10 minutes, for 40 minutes (4 sets), perform the following for times:

500 Meter Row

400 Meter Run

50/40 Push-Ups

Rest Day

warm up:

300m row=> 100m run => 10 PVC pass through => 10 grasshoppers => 10 squats

skill:

jump rope

run with jump rope

WOD:

run 50m

hula hoop or hula hoop attempts (30 sec or count to 30)

30 jump rope

Game & Healthy Snack

FITNESS EXPRESS

In teams of 2, alternating rounds; complete as many rounds and reps as possible in 30 minutes of:

20 Calories of Assault Bike

20 Alternating Reverse Lunges with KBs or DBs

FITNESS

***No PM Classes*** Barbells for Boobs from 4:30 – 6:30pm! We’ll be running heats through the following workout in support of Mammograms In Action:

EVENT #1

“Helen Meets Grace”

Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

3 Rounds for time:

Run 400m

21 Kettlebell Swings 53/35

12 Pull ups (no banded pullups or ring-rows- scale will be pushups)

then…

30 Clean and jerks 135/95 (scale as needed to DB ground to overhead)

Optional Event #2

For time:

500 Ft on the Versa Climber

*Don’t forget to wear PINK!

***No PM Classes*** Barbells for Boobs from 4:30 – 6:30pm! We’ll be running heats through the following workout in support of Mammograms In Action:

EVENT #1 

“Helen Meets Grace” 

Each team gets one pull up bar, one kettlebell, and one barbell. The team completes Helen, then completes Grace afterwards. They can tag in and out but both athletes must complete the 400m runs in Helen. The score is total time it takes the team to complete both workouts. Come with a partner or get matched up.

3 Rounds for time:

Run 400m

21 Kettlebell Swings 53/35

12 Pull ups (no banded pullups or ring-rows- scale will be pushups)

then…

30 Clean and jerks 135/95 (scale as needed to DB ground to overhead)

Optional Event #2 

For time:

500 Ft on the Versa Climber

*Don’t forget to wear PINK!

A. Every two minutes, for 6 minutes (3 sets):

Split Jerk x 2 reps

(pause for 2-3 seconds in the receiving position after the second rep)

Immediately followed by…

Every two minutes, for for 10 minutes (5 sets):

Split Jerk x 1 rep

Build to today’s heavy.

B. Take 20 Minutes to build to today’s 1-RM Floor Press

Choose your strongest position for your grip width.

C. For time:

15 Muscle-Ups

30 Deadlifts (275/185 lbs)

30 Box Jumps (30″/24″)

D. Three sets of:

Glute-Ham Raises x 8 reps @ 3011

Rest as needed

Tempo Ring Dips x Max Reps @ 2112

(set ends when you can no longer maintain the tempo)

Rest as needed

A. Four sets of:

Bench Press x 8-10 reps @ 20X1

Rest 45 seconds

Strict Pull-Ups x 6-8 reps @ 21X0

Rest 45 seconds

Plank from Elbows x 45 seconds

Rest 45 seconds

B. Three rounds for time of:

10 Dumbbell Push Press

10 Burpee Box Jump-Overs

Run 300 Meters

A. Every 3 minutes, for 18 minutes (6 sets):

Push Press

*Set 1 – 5 reps

*Set 2 – 3 reps

*Sets 3-6 – 1 rep

The goal is to build to today’s 1-RM Push Press.

B. Three rounds for time of:

10 Strict Handstand Push-Ups

20 Pull-Ups

Run 300 Meters

A. Every 2 minutes, for 6 minutes (3 sets):

Power Clean x 2 reps

Immediately followed by…

Every 2 minutes, for 6 minutes (3 sets):

Power Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 8 minutes (1 sets):

Clean x 1 rep

Immediately followed by…

Every 2 minutes, for 4 minutes (2 sets):

Clean Pulls x 2 reps

This is the same sequence as last week. Your goal should be to make slight increases in the weights used, or keep them the same and note differences in comfort with that load this week.

B. Take 15-20 minutes to build to today’s heavy Front Squat

C. Four sets of:

Tall Box Jumps x 4 reps

(these should be as high as you’re capable of jumping, and you should step down to a lower box and then the floor, or guide yourself down with your hands on the box – DO NOT jump off the top of the box each time)

Rest 60-90 seconds

D. For Time:

20 Back Squats (225/155 lbs)

150 Double Unders

15 Back Squats (255/170 lbs)

100 Double Unders

10 Back Squats (275/185 lbs)

50 Double Unders

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Four sets of:

Run 1600 Meters @ 85% of your 1-Mile PR pace

Rest 4 minutes

A. Four sets of:

Deadlift x 4-6 reps @ 31X1

Rest 45 seconds

Dumbbell Shoulder Press x 6-8 reps @ 2011

Rest 45 seconds

Double-Under Practice x 45-60 seconds

Rest 45 seconds

B. Three sets for times of:

250 Meter Row

20 Wall Ball Shots

20 Kettlebell Swings

Rest 3 minutes

A. Every 3 minutes, for 18 minutes (6 sets):

Clean x 1.1.1.1 (rest 10 seconds between each single)

B. Three sets for times of:

250 Meter Row

20 Wall Ball Shots (20/10 lbs)

20 Kettlebell Swings (32/24 kg)

Rest 3 minutes

A. Every 2 minutes, for 8 minutes (4 sets):

Drop Snatch x 2 reps

Build over the course of the four sets, but focus more on speed and stability than load used.

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch Balance x 2 reps

Followed by…

Every 2 minutes, for 6 minutes (3 sets):

Snatch Balance x 1 rep

Build to today’s heavy.

Followed by…

Six sets of:

Snatch Pull + Hang Snatch + Snatch from Below the Knee + Snatch

(it’s ok to drop the barbell between lifts; get set and make your lifts technically sound)

Rest 2 minutes between sets

Build to today’s heaviest complex…but make sure your mechanics are clean and consistent.

B. Every 3 minutes, for 15 minutes (5 sets):

Push Press x 6 reps

Aim for three heavy work sets. Goal is to be 3-5% heavier than last week.

C. Three sets of:

Strict Handstand Push Ups x 10-12 reps

(if 10-12 reps are easily achieved, add a deficit to make this rep range challenging)

Rest 30 seconds

Strict Pull-Ups x 15 reps @ 2011

(if this is easily achieved, add weight to make this rep range challenging)

Rest 30 seconds

Rest 60 seconds and then . . .

Three sets of:

Weighted Stationary Dips x 8-10 reps

(DO NOT substitute this with weighted ring dips. If you don’t have a place to do stationary dips then substitute this with unweighted ring dips x 15 reps @ 20X2)

Rest 30 seconds

Supinated-Grip Bent-Over Barbell Rows x 8-10 reps @ 2111

Rest 30 seconds

D. Six sets for times of:

Row 350 Meters

Rest 3 minutes

These are all out maximal efforts. Aim is to acheive maximum heart rate.

warm up:

3:00 of Zombie Tag

then as a group

25 jumping jacks=>10 arm circles forward=>10 arm circles backward=>10 burpees

conditioning:

2x

A.) 20 sec plank / 20 sec R side plank / 20 sec L side plank

B.) farmer’s carry 100m (KBs, DBs, or plates)

C.) monkey hangs from the bar (practice hanging with active shoulders)

*split in small groups and rotate through stations

WOD:

AMRAP

run 100m

10 ab-mat sit ups

Game & Healthy Snack

TEAM WOD

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Dumbbell Man-Makers

60 seconds of Barbell Thrusters (75/55 lbs)

Rest 60 seconds

*Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

TEAM WOD

In teams of four, complete five sets for max reps/calories of:

60 seconds of Rowing (for calories)

60 seconds of Dumbbell Man-Makers

60 seconds of Barbell Thrusters (75/55 lbs)

Rest 60 seconds

*Teams get one erg, one set of dumbbells and one barbell. Team members rotate through the three work stations at 60 second intervals and all members rest at the same time. Post total score (calories rowed and reps completed).

A. Every minute, on the minute, for 10 minutes:

Sumo Deadlift x 2 reps @ 65%

B. Deadlift:

Set 1 – 4 reps @ 60%

Set 2 – 6 reps @ 70%

Set 3 – 6 reps @ 76% (up 2% from last week)

Rest 3 minutes between sets.

C. Three sets of:

60 Calorie Assault Bike

40 Walking Lunges with 24/16 kg KBs in Farmer’s Carry

20 Burpee Box Jump Overs (24″/20″)

40 Kettlebell Swings (32/24 kg)

Rest 4 minutes

Optional Additional Conditioning Session

(This session is best performed 3-4 hours prior to or following today’s primary session.)

Run 3 Miles @ 80% of your 1-Mile time trial pace

E.g., if your 1-mile PR is 6:00, you would run each mile today at 7:30 – or a 1:52/400m pace.