Skills: Front Squat

WOD:Front Squat

5 – 5 (w/3 sec pause)
5 – 5 (no pause, more weight)

10 – 10 – 10 – 10 – 10
(go as heavy as you can with good technique)

Coaches’ notes: Goal is to go as heavy as you can with good technique. Use the warm up to get yourself to the weights you’ll be using. DO NOT GO TOO HEAVY! If you cannot perform at least 7 reps of the movement it’s too heavy.

Very important to use the warm up appropriately on this one. If you make it too easy or too hard, you’ll rob yourself of a workout

Skills:
strict pull ups
hand release push ups

WOD:
“Severin”

50 strict pull ups
100 hand release push ups
Run 5k

60 min cut off

Coaches’ notes:
MissFit and Beginner, if you’ve never run 5k before, skip the pull ups and push ups and go right to the 5k

Beginner/Intermediate – If you have kipping pull ups but not more than 1 strict, do those instead

Advanced – if you’ve done this before, try it with a 20 lb weighted vest

Skills:
Sit ups
Squat clean

WOD:
“Jorge”

30 Sit-ups

15 Squat Cleans (155/105)

24 Sit-ups

12 Squat Cleans

18 Sit-ups

9 Squat Cleans

12 Sit-ups

6 Squat Cleans

6 Sit-ups

3 Squat Cleans

20 min cut off

Coaches’ notes:
GO HEAVY ON THIS ONE

It’s meant to be a heavy one, so go rxed if you can.

Skills:
Good morning

WOD:
Good Morning

10 – 10 – 10

Use 50% of last week’s weight for every set

For time:
60 calorie row
40 shoulder-to-overheads (115 / 75 lb.)
60 deadlifts (115 / 75 lb.)

12 min cut off

Coaches’ notes:
For the good mornings, focus on keeping your back straight, knees slightly bent, and engaging your glutes and hamstrings. This is exactly the same movement as the hip hinge or deadlift.

Use 50% of last week’s weight for all 3 sets

Second part is very similar to last week, except the weight is lighter.

You’re going as hard as you can on this, it’s a sprint! You should be able to do the deadlifts and push press pretty quickly (at least 20 reps or so), so scale down as needed

Skills:
sled push
rope climb
tire flips
airdyne

WOD:
In teams of 3-5:

2 rounds;
3 mins of sled pushes
3 mins of tire flips
3 mins of rope climbs
3 mins of calories on the airdyne
3 min rest

Coaches’ notes:
Find your crew and go for it!

these are fun movements

Skills:
Hang clean and Squat clean

WOD:
EMOM 7 mins

3 hang power clean

EMOM 7 min

3 hang (squat) clean

EMOM 7 min

2 (squat) clean

EMOM 5 min

1 (squat) clean

Coaches’ notes:
Goal of this workout is to improve your clean positions and get you comfortable with the barbell. If you are not able to move on without compromising back position and form, then stick with a previous progression (hang instead of power, etc)

At the end, if you are feeling warm and comfortable, feel free to add weight each round.

Skills:
Weighted lunges
handstand push ups
one legged squats

WOD:
Weighted lunges with weight in front rack

10 – 10 – 10 – 10 – 10

total steps (5 per side)

Use 50-60% of last week’s weight on the step ups for the entire 5 sets

4 rounds for time of:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups

15 min cut off

Coaches’ notes:
The lunges should be 50-60% of last week’s weight, done for all 5 sets of 10. DO NOT go heavy on this, just enough to keep you moving and mobile

Lots of gymnastic movements in the second part. We’ll show you scaling for HSPU and pistols.

Skills:
Thruster
chest to bar pull ups

WOD:
Team Spehar
in teams of 2 or 3

For time:
135/95-lb. thrusters, 100 reps
100 chest-to-bar pull-ups
Run 6 miles

Break up the reps and running however you like.

For the pull ups and thrusters, one person works at a time.

For the running, all of you run at the same time for a total of 6 miles (2-3 miles each)

Coaches’ notes:
Scale the weight and the pull ups as needed

If you need to row, scale row to 125 m for every 100m run

Advanced athletes, if you’re up for the challenge, do this solo.

By “break this up anyway” we mean, you can run a little, then come in do a few pull ups and thrusters, then go run some more, etc…until you finish the totals you need to finish.

Mike did this by going for 25 rounds of 400m run, 4 thrusters, and 4 pull ups

Pls note, our class may go over time today, as this took the coaches around 90 mins to complete solo

Skills:
Parallette kick throughs
box jump overs
weighted sit ups
KB clean

WOD:
3 rounds of 1 min each of:

Parallette kick throughs
box jump overs 24/20
weighted sit ups 45/35
KB clean 53/35
shuttle run
rest

Coaches’ notes:
Fight gone bad style workout. Your score is the number of reps you get. Select the weights you’ll be using after warming up each of the movements and go as hard as you can

Skills:
Good morning
Deadlift
burpee over bar

WOD:
Good morning

3 – 3 (barbell)
2 – 2 – 1 – 1 – 1

30 Deadlifts 225/155
30 Calorie Row (or 400m run)
30 Burpees over bar

10 min cut off

Coaches’ notes:
For the good mornings, focus on keeping your back straight, knees slightly bent, and engaging your glutes and hamstrings. This is exactly the same movement as the hip hinge or deadlift.

You should be able to do 10-20% more weight than last week.

For the second part, select a deadift weight based on what you did last week for Diane. If you didn’t do it, make sure you can at least do 10-15 reps without resting

We will go in heats for this one, select a partner and decide who is going first, then hammer it!