23 September – 7 Mins to Heaven

Warm Up:  2 min jump rope

3 Rounds of:

10 air squats

10 hollow rocks

10 light wall balls

Mobility:  PVC Pass-through standing and squat positions

Wrist Stretch

Skill Review:  Kipping Pull-Ups

*Work on Kipping Form

*If athlete has kipping, continue to work on explosive kip for Chest to Bars

WOD:

7 min AMRAP

– 5 Front Squats (115,75)

– 10 Pull Ups

– 15 Air Squats

Rest 2 min

7 min AMRAP

– 5 Push Press (115,75)

– 10 Box Jumps (24,20)

– 15 Air Squats

20 September – “Fight Gone Bad”

Warm Up:

200 meter run

3 rounds: 10 PVC Over-Head Squats, 10 Push Ups, 10 Sit Ups

Mobility:  Banded Pectoral Stretch, Wall Squat Stretch Hold

Skill Review: Sumo Deadlift High Pull

* Review the move and practice with weight

WOD: Fight Gone Bad

Complete 3 Rounds with 1 minute spent at each station with no rest between each of five stations with a 1 minute rest between each complete round:

Wall Balls (20,14)

Sumo Deadlift High Pull (75,55)

Box Jumps (20)

Push Press (75,55)

Row for Calories

*The Athlete’s final score will be the total number of reps completed across all 3 rounds

*Create teams of 5, one starting at each of the stations to accommodate all athletes

 

19 September – Run, Squat, Pull, Repeat

Warm-Up:

– 3 Gassers

– 3 Rounds:  10 Air Squats, 10 Burpees, 10 Second Bar Hang

Mobility: Banded Sampson Stretch and Roll Posterior Chain

Skill Review: Med-Ball Cleans

*Review move then:  3 Sets of 10 Reps going to full depth with clean

WOD:

3 Rounds for time:

400 meter run

21 Front Squats

12 Pull Ups

* Ensure proper Front Squat form is maintained – don’t sacrifice form for speed

WOnDerful Wednesday

Warm Up:

1 Minute of Each

  –  Air Squats, Jumping Pull-Ups, Open-Hip Mountain Climbers, Leg Swings

Mobility: PVC Pass throughts followed by Burgener Warm-Up (Snatch)

Skill Review: Snatch

WOD:

8 min Up Ladder Increasing by 2’s

 – Snatch (75,55)

 – Burpee Over Bar

*Weight should be light to promote good form and high intensity across all 8 min

Finisher: 4 min Hollow Rock Tabata

17 Sep 13 – Tank Top Tuesday

Warm – Up: 

3 Gassers then

3 Rounds: 10 Squats, 10 Hollow Rocks, 10 Sec Bar Hang

Mobility (Before Class if possible): PVC Passthroughs, Wall Facing Squat

Skill Review: Wallballs

WOD:

50 Wallballs (20,14)

25 T2B

40 Wallballs

20 T2B

30 Wallballs

15 T2B

20 Wallballs

10 T2B

10 Wallballs

5 T2B