Find your fittest self
Strength
Deadlift 3×3 ~ 85% of your 1RM work up to a 1RM attempt if you have time.
If you are new to the barbell movements start with a light weight and work up to a moderately heavy load in sets of 3. Keep your back flat!
WOD
5 Rounds for time
20 Kettlebell Snatch 24/16kg
15 Wall Ball 20/14lbs
10 Toes To Bar
Off Ramp WOD
3 Rounds for time
20 Kettlebell Snatch
15 Air Squats
10 Knees To Elbows, Knee Tucks or Sit-ups
Skill
EMOM for 12 Minutes
Odd Sustainable set of Kipping Pull-Ups
Even Sustainable set of Handstand Push-Ups
Work on a repeatable number of each and try to perfect your technique. Pull-ups can can kipping, butterfly or strict if you are still building strength. The same goes for Handstand Push-Ups, do quality sets with a kip or do them strict from a box or against the wall to build strength.
WOD
21 Lateral Burpee Bar Hops
21 Power Cleans 135/95lbs
400M Run
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
9 Lateral Burpee Bar Hops
9 Power Cleans
Off Ramp WOD
15 Lateral Burpee Bar Hops
15 Power Cleans
400M Run
10 Lateral Burpee Bar Hops
10 Power Cleans
400M Run
5 Lateral Burpee Bar Hops
5 Power Cleans
It’s Tuesday! Weightlifting class is at 5:30, WOD classes are at 4:45 and 6:30!
Strength
3×3 Front Squat ~ 80% of your 1RM
Work up to about 80% of your 1RM front squat and perform 3 sets of 3 reps at that weight. Continue working up to a new 1RM attempt if you have time.
New lifters should work up to a moderately heavy weight in sets of 3. Focus on an upright torso with elbows up and knees tracking over the feet.
WOD
AMRAP in 10 Minutes
30 Double Unders
21 Kettlebell Swings 24/16kg
Off Ramp WOD
AMRAP in 10 Minutes
90 Single Unders with 1 Double Under attempt every 30 reps.
21 Kettlebell Swings
Strength
8×3 Weighted Pull-Ups
Try to add a few pounds from last time. If you are not quite ready for weighted pull-ups yet, work the bands or do strict bodyweight pull-ups.
WOD
AMRAP in 12 Minutes
12 Push Press 115/75lbs
15 Box Jump 24/20″
Off Ramp WOD
Work the same movements today. Ideally, choose a weight you can get through all of the reps unbroken while fresh and without having to do push jerks. Use a box height that allows plyometric box jumps if possible.
Skill
Rope Climbs!
WOD
Row 1K
50 Sit-Ups
50 Double-Unders
40 Sit-Ups
40 Alternating Dumbbell Snatch 40/30lbs
30 Sit-ups
30 Toes -To-Bar
20 Sit-Ups
20 Dumbbell Overhead Walking Lunges 40/30lbs
10 Sit-Ups
10 Weighted Pistols 40/30lbs
Off Ramp WOD
Scaling options
For double unders perform 150 single unders but make 1 double under attempt every 50 reps! The Toes To Bar can be scaled to Knees to Elbows or Knee Tucks. Lunges and pistols can be done without weight or using and appropriate skill transfer exercise!
WOD
5 Rounds for time
10 Burpee Pull-Ups
20 Wall Ball Shots 20/14lbs
400M Run
No need to use a band! Just be sure to use a pull-up bar that allows you to jump and pull your chin over the bar!
Off Ramp WOD
3 -5 Rounds for time
10 Burpee Pull-Ups
20 Air Squats
400M Run
Strength
Back Squat 3×3 ~ 80% of your 1RM
Try to add a few pounds from last time if you have seen this one before. If you are new to the barbell movements start at a light weight and work up in small increments in sets of 3. Work up to a moderately heavy weight.
WOD
3 Rounds for Time
10 Snatch 135/95lbs
15 Box Jump 30/24″
Off Ramp WOD
Choose a snatch weight that allows you to keep perfect form through the whole workout. Scale the box jump height as to a height you are comfortable jumping to and one that allows you to land in a good position.
Strength
EMOM for 10 Minutes
Odd Sustainable set of Strict Pull-Ups
Even Sustainable set of Double Unders
Work on a number you can maintain for both movements! Try to hold that number for all 5 rounds. If you are still working the bands do a max set for each round. If your max set is 5+ drop to a lighter band.
WOD
AMRAP in 15 Minutes
10 Deadlift 135/95lbs
10 Hang Power Cleans 135/95lbs
200M Run
Off Ramp WOD
AMRAP in 15 Minutes
10 Deadlift
10 Hang Power Cleans
200M Run
Make sure you choose a weight you can move comfortably for 10 HPC while fresh.
Skill
Tabata Pistols
Tabata Handtand Hold
Scale pistols by holding onto support or doing high box step ups. Handstand holds can be replaced with pike holds or scaled up to freestanding handstands.
WOD
7 Rounds for Time
15 Kettlebell Swings 32/24kg
10 Deficit ” aka” Bear-Fighter Push-Ups 45lbs plates for Men, 25lbs plates for Women. *
* Push-Up standards remain the same. Maintain plank, chest to deck and full elbow extension at the top.
Off Ramp WOD
7 Rounds for Time
15 Kettlebell Swings
10 Push-Ups
Strength
Split Jerk 3 @ 80-85% then 1RM.
Work up to around 80-85% and make 3 lifts at that weight. Continue working up to a 1RM attempt if time allows. New lifters should start light, increase in small increments and make several attempts at each weight. Work up to a moderately heavy weight.
WOD
5 Rounds for total reps with 1 Minute on each station.
Row for Calories
Box Jumps 24/20″
Push Press 75/55lbs
Off Ramp WOD
Work with a box height that allows you to do plyometric jumps if possible and plan out some rest during each station as there is no transition time between stations or rounds! Make sure the push press weight is something you can perform good reps with the whole way through. Drop the workout to 3 rounds if needed.