Tuesday


And Surprise…its a Partner Chipper
AMRAP 20 Mins
With one partner working at a time complete a total of
100 Double unders
90 Sit Ups
80 Wall Ball Shots (20/14)
70 Push ups
60 Ring Pull Ups
500m Row (each)
400m Run
30 Walking Lunges
20 Toes to Rings
10 Ball Slams (40/30)
Repeat if time permits

Monday!




OLY
Warm Up to a heavy  but perfect single
High Hang Squat Snatch
5 x1 on the minute

Strength
Back Squat
5-5-3-3-1

 

EMOM 12
ODD
5 OHS (115/75)*
EVEN 200m Sprint

Scale to
Front Squat or
HBBS

14.5 is here!


MEN – includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN – includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

Thursday


Strength/Skill
EMOM 5 Mins
CLO(clean lift offs)
3 Reps at 85% of Clean 1Rep Max

WOD
3 Rounds
5 Dead lifts (225/155)
4 Handstand Push ups
3 Bear Crawls (from end line to end line x3)
2 Rope climbs
1 minute rest

Scale to
70% of your 1RM Deadlift
Decline Push ups
3 Rope Pulls= 1 Rope Climb

Wednesday


How does this happen?

STRENGTH
EMOM 10 mins

ODD: Push press 3@85%
EVEN: 30 sec L-Sit Hold

Skill
Practice Double unders
Pull Ups
Wallballs

WOD

50 Double

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Unders
1-10 Pull ups
10-1 Wallballs (20/14)
50 Double Unders

Tuesday


Loving Burpees!

SKILL
3 Rounds for NOT for time
3 Muscle ups or MU Transitions
6 Chest to Bar Pull ups
9 Overhead Squats*
12 GHD Back/Hip Extensions

* Weight is scaled to what will allow all reps to be competed without struggle.

WOD
4 Rounds for Time
Squat Snatch 3 reps (135/95)
6 Walking lunges with barbell on the back
12 Box jumps (24/20)
Rest 1 Minute between each round

Scale to
(115/75)
(95/65)

Monday



STRENGTH

EMOM 10 MINS
ODD
FRONT SQUAT 2 @85%
EVEN: 3 Strict Dips*
*Add weight if able

Review Thruster Skill

 

WOD
21-15-9

Thrusters (95/65)*
Burpees

Scale to
(85/55)
(65/45)

Saturday


Deadlift 

5 Sets of 5 @ 77% – Follow each set of deadlifts with 5 stone lifts to shoulder

WOD

50 KB Quick steps

10 Broad jumps

40 KB American Swings

8 Broad Jumps

30 KB Russian Swings

6 Broad Jumps

20 KB Clean and Push Press (10 left, 10 right)

4 Broad Jumps

10 KB Goblet Squats

2 Broad Jumps

Friday


Open WOD 14.4

MEN – includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN – includes Masters Women up to 54

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years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Thursday


 

Take your time to warm up thoroughly.
Mobilize and Foam roll

Take 10-15 mins to work on a Skill of your choice

WOD

10 Rounds
100m Sprint
1:1 work rest ratio