Buy In:  Make pairs and review the WOD/movements and criteria

WOD:  2 x 8 min AMRAPs  with 4 min rest between

AMRAP 1

At the same time partners complete

5 sit ups

1 inverted burpee

10 air squats

3 burpees

Rest 20 sec

* 4 MIM REST

AMRAP 2

Then outside – 1 partner at a time

1 length plate run, return doing walking overhead lunges (45/25)

When both partners are done run/lunges

30 hands release push ups total, 1 person works at a time.

Zone 1: roll back jump up burpee

Zone 2: roll back jump up burpee & scale plates as needed

Cash out: planks if you want or if you missed a day.  Group shared yoga poses.

Friday

Buy In:  3 rounds of: 200m jog, 10 box jumps, 5 inchworm, 5 but- lift squats, 5 jack sparrow

Review deadlifts then for warm up complete: 2 x 10 with bar, 1 x 5 at 30%/1 x 5 at 50% of estimated 1RM

WOD:  Deadlift 1-1-1-1-1-1

Cash out: stretch/roll, low back, hamstrings

Buy In:  3 rounds of: 10 jack sparrows, 10 high knees, 10 bumb kicks, 10 bear walks, 10 wall angels.
Review Squat Cleans and set up Pull ups

WOD: ½ badger 3 rounds of

400 m run

15 Squat Cleans (95/65)

15 Pull ups

Zone 1: 85/55, band

Zone 2: 75/45, band

Zone 3: 200, 65/35, band

Cash out:  Plank it up! Work on Squat Cleans for Green Board.  And ROLLLLLL OUT!

Buy In:  Coach led dynamic ROM shoulder and wrist warm ups.  Review and practice/set up for HSPU.  Review ring dips and set up bands/boxes as necessary.

WOD: “JT” – 21/15/9

Handstand push ups

Ring Dips

Push ups

Zone 1: choice: 1 = 15/9/6 as RX  OR 21/15/9 band, 25lb plate

Zone 2: band, 45lb plate

Zone 3: box dips, box/pike HSPU, knee push ups

Cash out: If this was an easy WOD for you make sure you work on a goat or goal.  If this was a challenging WOD for you Roll out and use bands to stretch…..Planks.

Buy In: 3 min in bottom of a squat.  2 rounds of: 10 leg swings, 10 jack sparrow, 10 air squats, 5 ring rows.

WOD:

200 m run

1 Chin up, 2 pistol squats

2 Chin ups, 3 pistol squats

3 Chin ups, 4 pistol squats

4 Chin ups, 5 pistol squats

5 Chin ups, 6 pistol squats

100 double unders

5 chin ups, 6 pistol squats

4 chin ups, 5 pistol squats

3  chin ups, 4 pistol squats

2 chin ups, 3 pistol squats

1 chin up, 2 pistol squats

200m run

Zone 1: purple/red bands & 3 x skips

Zone 2: blue/green bands & 2 x skip

Zone 3: post, jumping pull ups + & single skip

Cash out: planks

Buy In:  TEAMS!!! What a great way to start off the week?!  Review WOD movements and set up for WOD. (3 teams of maximum 4 people per team)

WOD: 3 rounds of 4 stations ( 45 sec on: 15sec rest/transition) Score = max reps for the whole team divided by number of teammates

Rowing (calories)

1 arm DB snatches (40/25) – alternating with each lift

Burpee deadlits (135/95)

Over the top box jumps (24/20)

Zone 1: 35/20, 115/75

Zone 2: 30/15, 95/55, 20/16

Zone 3: 20/10, 75/35, 20/16

Cash out:  Blue or Green board and PLANKS

Buy In: Review the WOD and get started.

WOD:  30min time cap – so scale to your ability to complete the work.  Start in heats of like zones.

Row 1K

Run 1K

100 jumping pull ups

100 double unders (300 singles)

100 PVC overhead squats

100 back extensions

Zone 1: 800 row, 800 run, 80/80/80

Zone 2: 600 row, 600 run, 60/60/60

Zone 3: 400 row, 400 run, 40/40/40

Cash out: stretch using bands and roll out on foam rollers.

Buy In:  2 rounds of CFN warm up…5 min of double under practice.

Then review power cleans and work up to workout weight in 3 x 3.

WOD: 10 rounds of:

15 double unders

5 power cleans (95/65)

1 – 15 second plank hold

Zone 1: 2 x skips, (75/45)

Zone 2: 1 x skips, (55/35)

Zone 3: as needed

Cash out: Time for goats, you should have lots of time to work on a few goats or blue/green board tasks

Buy In: Review WOD movements and work up in weight for Turkish get ups in 3 x 2.

WOD: 25min AMRAP of

400m run

12 Toes to Bar * for each time you drop off the bar during TTB immediately after the TTB do 1 burpee

4 (2/side) Turkish get ups (40/25)

Zone 1: high knees raises, (35/20)

Zone 2: 400, low knee raises (25/15), 20min

Zone 3: as above but 15 minutes (ask coach)

Cash out: stretch & use rollers on hip flexors (and planks for our May challengers!)