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Saturday WOD

Metcon (3 Rounds for reps)”Tour de France”Teams of 37 Minute AMRAP100/70 Calorie Assault BikeMax Wall Balls (20/14)Rest 3 Minutes6 Minute AMRAP80/60 Calorie Assault BikeMax Burpee Plate Hops (45#)Rest 3 Minutes5 Minute AMRAP60/40 Calorie Assault BikeMax Slam Balls (20-25/10-15)Rx+= Team of 2Score is total team reps of wall balls, burpees and slam balls

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Shred – Friday 3 May, 2019

Metcon (6 Rounds for reps)Partner WOD8 Min ea: 3 Min Rest:2x Thru- Count the second itemA: – Sled Push (40m)- KB SwingB: – Farmers Carry 40m- Flutter Kick (L+R)- 1C: – 200m run-Single Arm Dumb bell Thruster (25/25)- Alternate as desired

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WOD – Friday, May 3, 2019

Weightlifting
Floor Press (Heavy single for the day.)
Using barbell, pause 2-3 seconds at bottom.

Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD

AMRAP 20

A: Run 400

B: AMRAP

1 Rope Climb*

6 Push-ups

9 Air Squats

*Sub is 3 pull-ups or ring rows = 1 rep

Rx+= Wear a vest
Partner A will complete a 400 meter run while Partner B completes the AMRAP. Partners switch and pick up where the other left off. Score is total rounds and reps of the AMRAP.

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Shred- Thursday May 2, 2019

Metcon (Calories)Team of 3:AMRAP 20A & B: Max Calorie Assault BikeC: Complete 1 round of:15 Kettlebell Swings (53/35)30 Russian Plate Twists (35/25)15 Alt. Overhead Stationary Lunges (35/25)*Rx+ = Team of 2 = no rest on bikePartner A and B will sprint for max calories on bike rotating as needed while Partner C completes the AMRAP. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on AB. Score is total AB calories. Rotate evenly.Cash OutMetcon (No Measure)4 rounds15 V up/Lemon Squeezer30 Sec Left Side Plank30 Sec Core Plank30 Sec Right Side Plank

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WOD – Thursday, May 2, 2019

WeightliftingOlympic Lifting Total (Total Weight)Snatch (1 Rep Max)Clean and Jerk (1 Rep Max)Snatch (1 RM for the day)Clean and Jerk (1 RM for the day)MetconAlternate WOD for 6 AM Shred and Drive ThroughMetcon (Calories)Teams of 3AMRAP 20A & B: Max Calorie Assault BikeC: Complete 1 round of:15 Kettlebell Swings (53/35)30 Russian Plate Twists (35/25)15 Alt. Overhead Stationary Lunges (35/25)Rx+ = Team of 2 = no rest on bikePartner A and B will sprint for max calories on bike rotating as needed while Partner C completes the triplet. When C completes the assigned work, either Partner A or B moves to the AMRAP while C joins the other Partner on assault bike. Score is total AB calories. Rotate evenly.

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WOD – Wednesday, May 1, 2019

MetconWood (Time)5 Rounds for time of:400m Run10 Burpee Box Jumps, 24″10 Sumo-Deadlift High-Pull. 95#10 Thrusters, 95#Rest 1 MinuteIn honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011To learn more about Wood click hereWomen’s weight is 65# and 20″ box.

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Shred- Wed 1 May, 2019

Metcon (Calories)
EMOM 10:

5 Pull ups

10 Push ups

15 Squats

Rest 5 Min

EMOM 10:

Assault Bike 10s (for Calories)

Rest 5 Min

EMOM 10

6 DB Hammer Curls (both at same time)

8 DB Shoulder Press

10 Alternating Lunge

* Record the total calories from the assault bike round

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WOD – Tuesday, April 30, 2019

WeightliftingE2MOM 10 (5 Sets)5 Shoulder Press (from ground) + 5 Strict Pull-ups*Add weight each round and work up to a heavy 5 shoulder press*Sub for strict pull-ups is 3 hold chin over bar + slow release with bodyweight or bandedShoulder Press (Heavy 5 reps for the day)MetconMetcon (Time)Complete for Time:Row 1000/800Immediately into…Run 200 + 30 Alt. Dumbell Snatch (35/25)Run 200 + 20 Pull-upsRun 200 + 30 Single-Arm Push Press (35/25)Run 200 + 20 Toes-2-BarRun 200 + 30 Dumbell Goblet Squats (35/25)*15 each armRx+= (50/35); Chest to Bar Pull-ups

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WOD – Monday, April 29, 2019

WeightliftingBack Squat (Heavy 3 reps for the day)MetconMetcon (AMRAP – Rounds and Reps)AMRAP 1515 Sit-ups30 Double Unders15 Sit-ups5 Deadlifts (225/155)Scale: 2:1 singlesDouble Prog: 15 repsRx55+ and Scale = (185/105)

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