Part 1: Thruster 3×1
Go heavy or just get warmed up. If you’re tired of thrusters do something different like cleans or snatches. Or work on front rack mobility.
Then…
Pullups
Thrusters
9-1
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75
Modify the thrusters by using dumbbells or kettlebells.
Modify the pullups by doing ring rows.
Then (optional)…
Box Jumps 10/8/6/4/2
Double Unders 50/40/30/20/10
Option 2: 2x single unders
Option 1+: 30/24 box; unbroken double unders
Part 1: Bench Press 4×7
Or use this time to work on overhead squats and OHS mobility.
Then…
20 knees to elbows
30 wallballs
40 Russian twists
50/42 cal row or bike
40 Russian twists
30 wallballs
20 knees to elbows
Option 2: hanging knee raises
Option 1+: heavy wallball
Modify by decreasing (15/25/35/45/35/25/15) or increasing (25/35/45/55/45/35/25) the reps.
Part 1: Clean and Jerk 3×1
Or just practice the movements in the WOD.
Then…
10 barbell ground to overhead
10 squat cleans
10 hang power cleans
10 front squats
10 shoulder to overhead
10 back squats
10 deadlifts
10 barbell ground to overhead
In that order. One barbell per athlete. Modify the weight accordingly.
Option 1: 135/95
Option 2: 95/65
Modify the squat cleans by doing power cleans, and the front squats by doing back squats, if mobility is an issue or if form will deteriorate.
Part 1: 1 mile run or 2k row
Or if you’d rather lift:
Deadlift 4×5
Then…
KB Swings
Burpees
3/6/9/12/15/18
Run 1 lap or row 150m after each round
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Angie
100 pullups
100 pushups
100 situps
100 squats
Modify as follows:
— straight through but only 50 reps per exercise (half Angie)
— 20 rounds of 5 reps per exercise (full Angie in rounds)
— 10 rounds of 10 reps per exercise (full Angie in rounds)
— 10 rounds of 5 reps per exercise (half Angie in rounds)
— 5 rounds of 10 reps per exercise (half Angie in rounds)
You may also modify by reducing the pullups and/or pushups to 50 each but keeping the situps and squats at 100.
Modify the pullups by doing ring rows.
Then (optional)…
25 cal bike
20 cal row
15 burpees over the rower
Part 1: Thrusters
Go heavy, or just practice form and mobility. Or do overhead squats.
Then…
Thrusters
Pullups
30/20/10
Option 1: 75/55
Option 2: 45/35; ring rows
Then (optional)…
3 laps run
2 laps kb farmer carry with 1 kb
1 lap kb farmer carry with 2 kbs
Exercises may be performed in any order.
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45
Part 1: short barbell warmup
Get ready for the workout.
Then…
16 bench presses (135/85)
22 box jumps
27/21 cal row or bike
22 burpees over the bar
16 deadlifts (185/125)
2 rounds. Rest as desired between rounds (no more than 10 mins). Second round is reversed order. Time each round separately. Record both times on the board.
Option 2: 95/55 bench; 135/95 dead
Option 1+ 155/100 bench; 225/155 dead
Option BenchFit: 185/115 or more bench; 275/185 or more dead
Part 1: Front Squat 3×1
PR attempts are encouraged but as always, focus on form. Or use this time to practice mobility.
Then…
Back Squats 3/6/9/12/15
Pushups 5/10/15/20/25
Situps 10/20/30/40/50
AMRAP in 16 minutes. Cap of 5 rounds.
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more; handstand pushups 3/6/9/12/15
Modify HSPU by doing fewer reps (2/4/6/8/10) or by decreasing ROM
Part 1: Push Press 4×3
Go heavy, or use this time to practice push press and push jerk.
Then…
10 shoulder to overhead
25 double unders
10 back-rack lunges
25 double unders
5 rounds
Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 1+: 115/75
Open 14.4
60 calorie row
50 toes to bar
40 wallballs
30 power cleans (135/95)
20 muscle ups
AMRAP in 14 minutes
Option 2: 115/75; strict pullups instead of muscle ups
Option 3: 95/65; hanging knee raises; 40 kb swings instead of cleans; 35 ring rows instead of muscle ups
Part 1: Thruster 3-3-3
No need to go heavy. You may use this time to just practice form and mobility.
Then…
9 thrusters
9 pullups
5 rounds
Option 1: 95/65
Option 2: 75/55
Modify the thrusters by using dumbbells or kettlebells. Modify the pullups by jumping.
Then (optional)…
7 burpees over the rower
13 situps
150m row
5 rounds
10 kb swings
10 pushups
10 kb sdhp
20 double unders
10 kb Russian twists (total)
30 second plank (on elbows)
AMRAP in 20 minutes
Choose your own kb weight.
Option 2: 2x single unders; box pushups
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Regular schedule on Thursday. Drive safely!
Part 1: Power Clean 3×3
Touch and go. Or do 3 position clean. Or use light weight and practice technique.
Then…
In 2 minutes:
6 power cleans
12 wallballs
AMRAP cal row, bike, or ski
5 rounds. Rest 2 minutes between rounds. Your score is the total cals.
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more
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For now, all classes are on for Wednesday. If the weather requires any changes to the schedule, we will announce something on the website and Facebook.
Part 1: Bench Press 4×5
Then…
7 pullups
7 burpees
7 knees to elbows
7 box jumps
6 rounds
Option 2: jumping pullups or ring rows; hanging knee raises
Option 1+: chest to bar pullups
Option 1++: strict pullups
Beware of torn hands if you do chest to bar pullups.
Part 1: Back Squat 4×5
Or use this time to warm up the barbell movements in the workout.
Then…
100 air squats
30 deadlifts
75 situps
30 shoulder to overhead
400m run or 500m row
Option 1: 185/125 (DL); 115/75 (STO)
Option 2: 135/95 (DL); 95/65 (STO)
Option 1+: 225/155 (DL); 135/95 (STO); 135 squats; 100 situps
Modify by reducing the bodyweight reps to 75 or 50 and/or by using a kb in place of the barbell (kb SDHP for DL and kb clean and press for STO).
Then (optional)…
3 minutes AMRAP burpee pullups. Cap of 25.
Option 1: strict pullups
Option 2: regular pullups
Option 1+: muscle ups
Back by popular demand, Franish Fridays!
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Part 1: Thruster 1-1-1
No need to go heavy. You may use this time to just practice form and mobility.
Then…
5 thrusters
5 pullups
9 rounds
Option 1: 95/65
Option 2: 75/55
Option 3: dumbbell thrusters; jumping pullups
Then (optional)…
7 burpees
Run to the mailbox and back
5 rounds
Part 1: bench press max reps unbroken
2 sets. Your score is total reps accomplished.
Option 1: 135/85
Option 2: 95/55
Option 1+: 155/105
Then…
Double Tabata
In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval:
Pushups
Cal Row or Bike
Situps
Double Unders
You can do the exercises in any order as long as you do 4 minutes of each.
Your score per exercise is the lowest reps in a 4 minute cycle.
Your total score is the sum of the lowest reps.
Option 2: single unders; box pushups
Part 1: Clean and Jerk 3×1
Go heavy, or just get warmed up.
Then…
Partner WOD
In teams of two, perform
3 clean and jerks
5 toes to bar
7 box jumps
Partners take turns doing complete rounds. While one partner works the other rests.
AMRAP in 22 minutes. Cap of 22 rounds.
Option 2: hanging knee raises
Option 3: 6 kb clean and press (3r/3l) instead of c/j
Choose your own weight on the bar. As heavy as possible with good form.
Guy/girl teams can use two barbells.
Happy birthday Coach Jax!
Part 1: Back Squat 3×7
Then…
Wallballs
Burpees
1-12
AMRAP in 12 minutes. Cap of 12 rounds.
Option 1+: heavy wallball
Part 1:
Helen on a Boat
500m row
21 kb swings (55/35)
12 pullups
3 rounds
Part 2:
30 Russian twists (20/14) (total)
20 situps
30 mountain climbers (total)
3 rounds
Part 3 (optional):
Back Squats
Burpees
15/10/5
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more
