It's all fun & games until someone gets a face full of chalk . . .

FITNESS

A. Four sets of:
Goblet Squats x 8-10 reps @ 30X1
Rest 45 seconds
Push-Ups x 10-15 reps @ 2011
Rest 45 seconds
Side Planks x 30 seconds each side
Rest 45 seconds

B. Seven rounds for time of:
Wall Ball Shots x 7 reps
Burpees x 7 reps

AIM

A. Five sets of:
Overhead Squat x 3 reps @ 30X1
Rest 30 seconds
Weighted Pull-Up x 2-3 reps @ 21X0
Rest 3 minutes

B. Seven rounds for time of:
95/65 lb. Overhead Squat x 7 reps
Burpees x 7 reps

SPORT

Active Recovery

Fitness Friends.

EWOD

30 on, 30 off x 30 row/airdyne sprints
*Everyone must complete at least 10 sprints on the airdyne. Post thoughts to comments.

FITNESS

A. Four sets of:
Kettlebell Swings x 20 reps
Rest 45 seconds
Shoulder Press x 6-8 reps @ 2111 (Barbell or Dumbbell)
Rest 45 seconds
Plank from Elbows x 45 seconds
Rest 45 seconds

B. In teams of two, with only one team member working at any time, complete as many rounds and reps as possible in 15 minutes of:
Sit-Ups x 15 reps
100 Meter Run

AIM

A. Take 15 minutes to build to a heavy Power Clean

B. In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:
Row 300 Meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean

SPORT

A. Three sets, not for time, of:
Toes-to-Bar x 10-12 reps
Alternating Pistols x 10 reps (5 each leg)

B. Six sets of:
2-Position Clean
(one from the floor, then the hang)
Rest as needed

C. Back Squat
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 10 reps @ 70-75%
Rest 2 minutes between sets

D. Six sets of:
Row or AirDyne Intervals
2 Minutes @ 85-90%
60 Seconds @ 60-65%

Suzanne, loading her deadlift bar to 95#. Her 1RM WAS 83# yet she managed 135# about 15 times on 14.3!

FITNESS & AIM

Five sets of:
Walking Lunges with Dumbbells x 20 steps @ 1010
(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps @ 20X1
Rest 45 seconds
Supine Ring Rows x 8-10 reps @ 2111
(get as horizontal as possible – keep torso rigid and glutes engaged)
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds

SPORT

A. Three sets of:
7/5 Muscle-Ups
10 Burpee Box Jumps (24″/20″)
Run 400 Meters @ 75-80%
Rest 3 minutes

B. Front Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 4 reps @ 70%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 90%
*Set 5 – 5 reps @ 80%
Rest 2 minutes between sets

C. Six sets of:
2-Position Snatch
(one from the floor, then the hang)
Rest as needed
Build in loads based on speed and mechanics.

D. For max reps/meters:
4 minutes of Rowing
3 minutes of Wall Ball Shots (30/20 lb)
2 Minutes of Handstand Push-Ups

Just kidding. Today you get NEITHER. Instead enjoy a fun team-wod!

FITNESS & AIM

In teams of three, complete five rounds for time of:
Row 1000 Meters
100 Double-Unders
75 Kettlebell Swings
50 Box Jumps

Only one member of the team may be working at a time, and no member may begin the next movement until the team has completed the preceding. Tasks may be partitioned as you see fit. Coaches will encourage communication and vocal support of your teammates. Tell your teammate when you are strong and can keep going, and tell them when you need assistance before you expect to need it. The key to quick times is communication and quick transitions.

SPORT

A. Two sets for quality, not time, of:
Nose-to-Wall Handstand Hold x 60 seconds
L-Sit x 45 seconds

B. Every two minutes, for 12 minutes (6 sets):
Clean & Jerk x 1.1 @ 85-90%
(rest 10 seconds between singles)

C. Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 90-95%
Rest as needed

D. Five sets for times of:
Row or AirDyne 60 Calories
40 Double-Unders
Rest 3 minutes

ALL LEVELS

14.3