Wednesday

Warm Up:
Run 400m  
1 length side shuffle
1 length lunging side step
10 banded side steps
10 banded gm's 
Run 200m

Strength/Skill:
5 min: 
1 Deadlift every 15 secs @75-80% of 1 RM
Should be hard but able to maintain form

WOD:
For Time: 
1 mile run
50 OHS (95/65)

NEW MEMBER SPOTLIGHT...MATT EITELBERG 


Tuesday

Warm Up:
6 minutes:
Arm Circles
10 lunging samson
10 weighted pass thrus
Row 250m

Strength/Skill:
Every 90 secs for 6 sets: 
ADV 1 MU + 1-2 dips
INT 1 Strict + 2 kipping +3 CTB or 2-5 Strict pull-ups or 15-30 sec chin over bar hang

WOD:
EMOM 8 mins: 
3 TNG Power Clean + 1 Jerk AHAP
REST 1 min 
THEN 2 min ME Burpee over the bar

Monday

Warm Up:
Run 200M
THEN: Burgener Warm Up

Strength/Skill:
12-15 mins to find 1 RM Power Snatch

WOD:
3x: 
1 minute alt DB Snatch (55/35)
1 minute TTB or Sit-ups
1 minute Back Squat (135/95, must clean the weight) 
1 minute Double Unders 
REST 2 minutes

Open gym

Uptown 10:30 - 12:00 pm

Midcity 9:30 - 11:30am

Saturday

Warm Up:
Roxanne Burpee Warm Up
Do 1 burpee for every "Roxanne" in the song
Additional warm up is coaches' choice

WOD:
Front Squats
1 attempt at each weight for max reps
185/135 (scale to 155/115, 135/75)
135/95 (scale to 105/75, 95/55)
95/65 (scale to 85/55, 65/35)
Rest as needed between attempts at descending weights
Class will be divided into groups and bars will be set up at each weight,
A couple of people will go at a time while others cheer!

THEN
2 Rounds:
1:00 Plank
Rest :30
1:00 Left Plank
Rest :30
1:00 Right Plank
Rest :30

Friday

Warm Up:
6 min:
Bear Crawl or HS walk or Practice Kick up to wall
10 pass thrus
10 OHS
5 Broad jumps
5 inchworm w/pushup

Strength/Skill:
7 min EMOM:
2 unbroken Power Snatch 60-70% 1 RM Snatch

WOD:
75 Double Unders
50 KB Swings 1.5/1 pood (ADV 2/1.5 pood)
40 BJ (24/20")
30 Pull-ups (ADV CTB) 
20 HSPU (scale to hr pushups) 
75 Double Unders 
*14 minute cap

Thursday


Whole Life Challenge Finals tonight at 5:30pm, Midcity! Sign up on Mindbody
The last day for the WLC Finals workout is this Saturday, June 27th @11am, Midcity!

Warm Up:
6 minutes: 
20 sec on/10 sec rest
Jumping Jack
Burpee
Mountain Climber
Jump Squat

Strength/Skill:
Build to 5 RM Front Squat with 1 sec pause at bottom
THEN- Drop Set 1x5 at 10% less with 1sec pause

WOD:
3 rounds: 
7 Heavy Thrusters (135/95) 
7 Deadlifts (135/95)
Use one bar only, thrusters should be heavy if scaled

Wednesday

Warm Up:
3x:
Bear Crawl or HS Walk or Practice Kick up to Wall
250m Row
12 KBS 

Strength/Skill:
8 min EMOM: 
1 Split Jerk
Add weight each round
Start @ 50% of max Jerk

WOD:
6 Rounds for Time:  
400m Run
1 Minute REST between rounds
During rest, 5 HSPU or 10 hand release pushups

Tuesday

Warm Up:
6 min: 
Side shuffle
Carioca
10 banded side steps
10 banded gms
Run 200m

Strength/Skill:
Warm UP 2 mins @ 50% of Strength weight:
2 TNG DL every :20 secs for technique
---REST----
THEN Main set: 
2 TNG Deadlfits every :20 secs for 4 mins @ 65-70% of 1 RM
Heavy but with good form (heavier than last week)

WOD:
For Time: 
Row 1000m 
THEN 10-1 Box Jump 24/20"
1-10 TTB
Alternate between movements

Monday

Warm Up:
Double Under Flight Simulators: 
Increasing Ladder
ADV 10-20-30-40 etc.
INT 5-10-15-20 etc.
BEG 1-2-3-4-5 etc.

Strength/Skill:
Every 90 secs for 5 sets:
ADV 1 MU + 4 dips
INT 1 Strict Pull-up + 2 kipping + 3 CTB (UNBROKEN)
SCALED 2-5 Strict or 15-30 sec chin over bar hold

WOD:
10 min AMRAP: 
Row 500 
THEN AMRAP 6 over bar burpees, 6 power snatch 95/65, 6 STOH 95/65 (ADV 115/85)