WOD

Sport/Fitness:
500m row

10-15-20-25
Burpee box jumps
Power cleans (135/95)(95,65)

1000m row

10-15-20-25
Pull ups
Dead lifts (135/95)(95,65)

500m row

Bootcamp:

300m Row
10-15-20-25
Box Steps
Power Cleans

500m Row
10-15-20-25
Ring Rows
KB Deadlift

​300m row

Friday wod
SPORT
5x5x5x5x5 Back Squats
Work up to a heavy back squat then maintain for 5x5

FITNESS
20min AMRAP
20 burpees
15 3/4 bodyweight back squats

BOOTCAMP
15 min AMRAP
12 burpees
12 empty barbell back squats

WOD
Tabata box jumps
Tabata L-Sit hold
Tabata Handstand hold
Tabata sit ups
Tabata back step lunge
*no breaks between exercises

FITNESS/BOOTCAMP
Tabata box steps
Tabata Hollow Hold
Tabata pike hold
Tabata sit ups
Tabata back step lunge
*no breaks between exercises

WOD

​SPORT
OPTION 1:
E2MOM for 20 min:
1 Clean & Jerk
(Increasing)

OPTION 2:
800m run
21 clean & jerks (105/155)
400m
21 clean & jerks
800m run

FITNESS:
400m run
21 clean & jerks (95/65)
400m
21 clean & jerks
400m run

BOOTCAMP:
400m run
10 DB clean & press
400m
10 DB clean & press
400m run

WOD

​Tuesday wod
SPORT
20 min AMRAP:
25 ft BB OH walking lunge (65/95)
8 Burpees
25 ft BB OH walking lunge
8 CTB pull ups

FITNESS
20 min AMRAP:
25 ft BB front rack walking lunge (35/45)
8 Burpees
25 ft BB OH walking lunge
8 Pull ups

BOOTCAMP
20 min AMRAP:
25 ft walking lunge
8 Burpees on elevated surface
25 ft walking lunge
8 DB rows

WOD

​Monday wod
SPORT
3rds.
30 GHDs or weighted sit ups
75 DUs
I min rest
Then
3 rds.
30/22 cal row
30/20 DB bench press (50s/35s)
or hand release push ups
1 min rest
Then
30 Thrusters (135/95)

FITNESS
3rds.
30 abmat sit ups
30 skier jumps
I min rest
Then
3 rds.
30/20 cal row
30/20 DB bench press (35s/20s)
or push ups
1 min rest
Then
30 Thrusters (95/65)

BOOTCAMP
3rds.
25 abmat sit ups
50 jump rope singles
I min rest
Then
3 rds.
25/20 cal row
15 DB bench press (50s/35s)
1 min rest
Then
30 DB thrusters (25s/15s)

WOD

​Sport/Fitness:

20 min amrap
15 OHS (75,55) (55,35)
12 Hang snatch
9 burpees over the bar

Bootcamp:
15 min AMRAP:
-15 Goblet Squats
-10 DB Snatch
-9 burpees

***This is a repost from Monday. If you already did this Wod, there will be an alternative available for you at the box!

Morning classes canceled!!!


WOD
Sport:
21-18-15-12-9-6-3
-Box Jumps (24,20)
-Pull-ups
-Deadlift (135,95)

Fitness:
21-18-15-12-9-6-3
-Box Jumps (20,15)
-pull-ups/ring rows
- Deadlifts (95,65)

Bootcamp:
15-12-9-6-3
-Box Steps
-ring rows
-KB Deadlifts

WOD

​Sport:

15 min To find 1RM Snatch

Then,

“Isabel”
-30 Snatches (135,95)

Fitness/Bootcamp
15 min AMRAP:
-5 Calorie Bike
-10 Hang Snatch (55,35)
-15 Sit-ups

Then,

“Isabel”
-30 Snatches (75,55)(55,35)

WOD

Sport:
2 rounds:
30 wall balls (20,14
40 hang cleans (95,65)
50 Russian twist
60 kb swings (53,35)
70 DU
100/80cal row

Fitness:
2 Rounds:
30 Wallballs (14,10)
40 Hang Cleans (55,35)
50 Russian Twists
60 KB Swings (35,25)
140 jump rope
100/80 calorie row

Bootcamp:
2 Round:
30 Wallballs
30 Hang Cleans
30 Russian Twists
30 KB Swings
100 Jump Rope
75/50 calorie row

​