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SKILL WORK

DYNAMIC WARMUP
Run 400m
Mobility
3: 7 Ring Rows, 7 Med Ball Cleans, 7 GHD Situps, 7 GHD Hip Extensions

SKILL WOD
Work on your skills.
Practice for 15 minutes

Conditioning WOD
AMRAP in 15 minutes of:

  • 3 Muscle Ups
  • 5 Push Press (135#/95#)
  • 40 ft. Broad Jump Burpees

No Muscle Up? Sub 2 strict pullups and 1 strict ring dip per rep.


BENCH PRESS

DYNAMIC WARMUP
Row 1000m
Mobility
Kettlebell Warmup

STRENGTH  WOD
Bench Press
5 – 5 – 5

METCON WOD
5 rounds for time of:

  • 150 m Run
  • 15 Kettlebell Swings (24k/16k)
  • 200 m Row
  • 20 Abmat Situps

Cutoff = 18 minutes

Scaling Options:
L1) 4 rounds
L2) 3 rounds

AMRAP

DYNAMIC WARMUP
Row 500m
Mobility
3X 7 Air Squats, 7 Push Ups, 7 Pull Ups, 7 Abmat Situps

WOD
As many rounds as possible in 20 minutes of:

  • 7 Front Squats (135#/95#)
  • 14 Burpees
  • 14 Wall Balls (20#/14#)
  • 400 m Run

L1) 15 minutes.

DEADLIFTS, PULL UPS, BOX JUMPS

DYNAMIC WARMUP
Run 400m
Mobility
Burgener Warmup

STRENGTH WOD
3 rounds for max reps of:

  • Strict Pullups
  • Ring Dips

METCON WOD
4 rounds for time of:

  • 10 Deadlifts (185#/135#)
  • 15 Box Jumps (24/20″)
  • 25 Double Unders


Scaling Options:
No Double Unders? Count your attempts as a scaled rep.
L1) 3 rounds
L2) 3 rounds of: 7 DL | 12 Box Jump | 20 DU

OVERHEAD SQUAT

DYNAMIC WARMUP
Row 1000m
Mobility
Bodyweight Warmup

STRENGTH WOD
Overhead Squat
5 – 5 – 5

METCON WOD
4 rounds for time of:

  • 150 m Run
  • 15 Kettlebell Swings (24k/16k)
  • 10 Jumping Ball Slams (30#/20#)
  • 5 Toes to Bar

Scaling Options:
L1) 3 rounds
L2) 3 rounds of: 150 m Run | 12 Swings | 7 Jumping Slams | 3 TTB

 

HAVE A GREAT START THE WEEK EVERYONE!

MOTHER'S DAY CLEANS, ON THE MINUTE!

DYNAMIC WARMUP
Run 400m
Mobility
Kettlebell Warmup

STRENGTH WOD
Every minute for 10 minutes:

  • 2 Cleans

Use 85% of your current 1-rep max.

Beginners Do: High Hang Power Clean

METCON WOD
6 rounds for time of:

  • 3 Thrusters (155#/115#)
  • 5 Sumo Deadlift High Pulls (155#/115#)
  • 7 Bar Facing Burpees

Scaling Options:
L1) 5 rounds
L2) 4 rounds

JERKS AND PRESSES

DYNAMIC WARMUP
Row 500m
Mobility
Burgener Warm Up

STRENGTH WOD
Push Press 5 – 5 – 5
Push Jerk 3 – 3 – 3

Beginners Do:
Press 5 – 5 – 5
Push Press 3 – 3 – 3

METCON WOD
For time:

  • 400 m Run
  • 40 ft. Overhead Walking Lunges (45#/35#)
  • 20 Wall Ball Shots (20#/14#)
  • 15 Pushups
  • 10 Kipping Pullups

Rest to recovery and go again!

Scaling Options:
No Kip? Sub jumping pullups @ 2x/reps.
L1) 400 m Run | 40 ft OHWL | 15 WB | 12 Pushup | 7 KPU

“Run, Annie, Run!”

DYNAMIC WARMUP
Jump Rope 3 Mins
Mobility
2x: 10 Wall Balls, 10 GHD Hip Extensions, 2 Rope Climbs

WOD
“Run, Annie, Run!”
For time:

  • 800 m Run
  • 50 – 40 – 30 – 20 – 10 reps of:
    • Double Unders
    • Abmat Situps
  • 800 m Run

Scaling Options:
No Double Unders? Count your attempts as a rep.
L1) 800 m Run | 30-25-20-15-10 reps | 800 m Run
L2) 400 m Run | 30-25-20-15-10 reps | 400 m Run

LOW BAR BACK SQUAT

DYNAMIC WARMUP
Row 1000m
Mobility
2x: 10 Med Ball Cleans, 10 Chin Ups Strict, 10 Push Ups

STRENGTH WOD
Low Bar Back Squat
5 – 5 – 5

METCON WOD
3 rounds, for total reps:

  • Goblet Squats (24k/16k)
  • Kettlebell Swings (24k/16k)
  • Row (cal.)

1 minute at each station. 1 minute rest between rounds.

WEIGHTED PULLUPS

DYNAMIC WARMUP
Run 400m (Carry Ball)
Mobility
Kettlebell Warmup

STRENGTH WOD
Weighted Pullups
5 – 5 – 5 – 5 – 5

METCON WOD
Every minute, for 10 minutes:

  • 10 Kettlebell Sumo Deadlift High Pulls (32k/24k)
  • Max rep Pushups

Your score is the total number of Pushups completed.

Scaling Options:
L1) 7 KB SDLHP per round
L2) 8 minutes, 7 KB SDLHP per round

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