Friday, June 14

***Please note new Summer Friday evening class times start 30 minutes earlier: 5:30pm and 6:30pm.

WOD

A. Every 3 minutes for 5 sets across, complete:

• M1: 20 Powell Raises
• M2: 20 Sideplank Crunches
• M3: Different 45 second stretch each set

B. Every 3 minutes for 5 sets across, complete:

• M1: 10 Bench Press
• M2: 10 Deadlifts
• M3: Rest

C. Every 3 minutes for 5 sets across, complete:

• M1: 10 Kettlebell Bench Pulls
• M2: 16 Half Kneeling Landmine Presses
• M3: Rest

6 Week Challenge

For time:

• 50 Box Jumps
• 50 Jumping Pullups
• 50 Kettlebell Swings
• 50 Walking Lunges
• 50 Knees to Elbow
• 50 Empty Bar Push Press
• 50 Back Extensions
• 50 Wall Balls
• 50 Burpees
• 50 Double Unders

212GO!

For total rounds:

A. 5′ AMRAP of:

• 10 Pushups
• 10 V-ups
• 10 Box Jumps

rest 2 minutes then…

B. 5′ AMRAP of:

• 8 Ring Rows
• 8 Row Planks
• 8 Goblet Squats

rest 2 minutes then…

C. 5′ AMRAP of:

• 6 Toes-to-Bar
• 6 Burpees
• 6 Kettlebell Headcutters

rest 2 minutes then…

D. 5′ AMRAP of:

• 4 Strict Pullups
• 4 Ring Dips
• 40 Row Calories

WOD

Every 4 minutes for 28 minutes (7 sets) complete:

• 3 Power Cleans
• 3 Knee-Tuck> L-Sits
• 15 second Front Lever Hold
• 15 Wall Balls @ 14/20

6 Week Challenge

For time:

• 20 Hang Power Snatch
• 20 Abmat Sit-ups
• 2000m Row
• 15 Hang Power Snatch (heavier than the 20 reps)
• 15 Abmat Sit-ups
• 1500m Row
• 10 Hang Power Snatch (heavier than the 15 reps)
• 10 Abmat Sit-ups
• 1000m Row
• 5 Hang Power Snatch (heavier than the 10 reps)
• 5 Abmat Sit-ups
• 500m Row

WOD

Complete A, B and C for total time:

A. 5 Rounds of:

• 20 Kettlebell Snatches @ 35/53
• 40 Double Unders

rest 2 minutes then…

B. 4 Rounds of:

• 10 Kettlebell Clean & Press @ 35/53
• 20 Abmat Sit-ups

rest 2 minutes then…

C. 3 Rounds of:

• 5 Wall Walks
• 10 Toes-to-Bar

WOD

A. Back Squats every 2:30 for 9 sets:

1. 0:00 – 5 reps @ 70%
2. 2:30 – 3 reps @ 75%
3. 5:00 – 1 rep @ 80%
4. 7:30 – 5 reps @ 75%
5. 10:00 – 3 reps @ 80%
6. 12:30 – 1 reps @ 85%
7. 15:00 – 5 reps @ 80%
8. 17:30 – 3 reps @ 85%
9. 20:00 – 1 reps @ 90%

B. At the 24 minute mark, complete 5 rounds for time of:

• 10 Double Kettlebell Overhead Walking Lunges
• 20 Burpees

6 Week Challenge

A. Every other minute for 10 minutes (5 sets) complete:

• 4 Thrusters

B. As many rounds as possible in 10 minutes of:

• 8 Knees-to-Elbows
• 8 Front Squats

C. As many rounds as possible in 10 minutes of:

• 16 One Arm Kettlebell Overhead Walking Lunges
• 8 Burpees

WOD

• 30 Left Arm Offset Push-ups
• 21 Right Arm Turkish Get-ups
• 500m Row
• 21 Left Arm Overhead Squats
• 500m Row
• 21 Right Arm Overhead Squats
• 500m Row
• 21 Left Arm Turkish Get-ups
• 30 Right Arm Offset Push-ups

Alternative SkiWOD

Set the Skierg to Intervals > Distance > 500 and set the Rest Time to 4:00. When ready to get started, Ski 500m then take the 4 minute rest window to complete the Overhead Squats, Push-ups and Deadlifts. Ski the next 500m right at the end of the 4 minute rest period. Complete 5 sets.

• 500m Skierg
• 10 Overhead Squats @ 65/95
• 15 Push-ups
• 20 Deadlifts @ 65/95

WOD

“Schmalls”

• Run 800 meters

then two rounds of:

• 50 Burpees
• 40 Pullups
• 30 Pistols
• 20 Kettlebell Swings @ 35/53
• 10 Handstand Pushups

then,

• Run 800 meters

WOD

A. Every 3 minutes for 12 minutes (4 sets) complete:

• 2 Hang Squat Clean Thrusters

B. For time:

• 27 Thrusters @ 55/75
• 50 Double Unders
• 21 Thrusters @ 55/75
• 50 Double Unders
• 15 Thrusters @ 55/75
• 50 Double Unders

6 Week Challenge

A. Every other minute for 12 minutes (6 sets) alternate the following:

• Deadlift + Hang Power Clean + Push Jerk

B. “Jack”

As many rounds as possible in 20 minutes of:

• 10 Push Press
• 10 Kettlebell Swing
• 10 Box Jumps

212GO!

Every 8 minutes for 24 minutes (3 sets) complete:

• 10 Turkish Get-ups
• 50 Russian Kettlebell Swings
• 30 Burpees
• 10 Pull-ups

WOD

A. Every 6 minutes for 30 minutes (5 sets) complete:

• 30sec Front Lever Holds*
• 500m Row or 20/30 Calorie Bike or 400m Skierg or 400m Run
• 5 Handstand Push-up (Progression)

*Progression options are at 0:45, 2:03, 2:57, 3:50, 4:36, and 5:18 but please watch whole video which is really really good.

B. Alternate the following each minute on minute for 15 minutes ( 5 sets of each):

• M1: 30 seconds Hollow Rock Hold
• M2: 30 seconds Supermans
• M3: 50 seconds Sideplank Hold (25 seconds per side)

6 Week Challenge

A. Every 2 minutes for 20 minutes (10 sets) complete:

• 5 Back Squats

B. Every 2 minutes for 20 minutes (10 sets) complete:

• 8 Dumbbell Bench Press
• 8 Lying Leg Raises
• 8 Assault Calories