Warm up

• 400m run

complete 3 rounds of the following

• Forearm 2 instep stretch (3 each side) Hold for 10-15 sec.
• 10 air squats
• 3 inch worms
• 30 flutter kicks

Skill/Strength

– Seated db press 5 sets of 8 reps (note weight, increase weight as heavy as possible)

MetCon

Complete the following for time (note time)

21-15-9

• kettle bell or dumbbell swings
• burpees
• 2x jump rope

record time

Warm-Up

• 400m run

3rds not for time

• F2I (3 each side)
• active hold bottom of squat (30 secs)
• 10 sit ups
• 10 russian kb swings
• 10 pac pass throughs

Strength / Skill

• Overhead squat pvc
• (5×3) Overhead squat

22-14-8 “unilaterally”

• DB Snatch (alt half each side)
• Single Arm OHS Squat (alt half each side)

200m run after each rd

Results

• Farrah 10#/5#/Gn box (8:20)
• Guichi 15#/10# (8:32)
• Liz 10#/5#/Gn box (8:46)

after class

• Cahba 5:47 (30#)

Warm Up

• 400m run or 100 single unders or 50 double unders

Complete 3 rds not for time (slow and controlled)

• forearm to instep stretch (4 each side)
• 10 bird dogs
• 30 heel touches – watch demo
• 5 wall squats (hands up, weight back in heels)

Strength / Skill

Practice double unders for 10 minutes 

• Watch buddy lee video start at 1:26, practice bounce, bounce explode for 3-5 mins
• Then try to string together doubles, target is to string 5 double unders together
• Try to string together 5 double unders (if completed do 3 times)

MetCon

AMRAP – 12 (set clock for 12 minutes) “45”

• 24 – Double unders or 2x for Single Unders
• 12 Sit-ups
• 9 –  Burpees

Warm Up

Complete 3 rounds not for time (slow and controlled)

• 50 Single under jump ropes
• Forearm to instep stretch (4 each side 10-15 seconds each side)
• 4 inch worms
• 10 wall squats (remember squat therapy) do 5 stop adjust and complete next 5 (make #10 look as good as #1)
• 10 sit-ups

Strength / Skill

Complete 5 sets of each

• 5 – Dumbbell bent over row (5 each arm)
• 5 – push-ups (use stair or bench, no knees)

MetCon

AMRAP-10

• 20 – Walking lunges – Watch demo 
• 10 – chair dips – Chair Dip or Bench Dip Watch demo 

Warm Up

• 400m run or  500m row
• F2I (5 each side)
• inch worms

3 rounds of

• 10 ring rows
• 10 push-ups
• 26 flutter kicks

Strength/ Skill

• Squat therapy (wall squats) – identify faults in squats, work to improve them.
• Back squat (3×3)

MetCon

AMRAP -10

• 21 KB Swings
• 9 goblet squats
• 200m run

Results

• Guichi 5+12 (12kg American swings)
• Liz 5+21 (15# / Russian swings  / 50 su)
• Farrah 4+21 + 150M (15#) Russian swing
• Esther 4 (15#) 200m row Russian swing
• Jillian B. 5+21+100m (12kg) American Swing

Warm Up

400m run or two sets of 50 single unders.  (Rosa omit the run or jump)

complete 2 rds not for time

• 10 air squats
• 10 Bird Dogs – demo 
• 10 (5 each side) Elbow or Forearm to Instep w/ rotation – demo 
• 20 mountain climbers – go slow to medium pace, it’s just the warm up- demo 

Skill / Strength

– spend 5 mins on Hollow body progressions –demo of progressions 

– 5 x 1 – take 5 attempts and hold hollow position (no rocking) for 20 seconds.

– Note your progressions, tuck, 1 leg, 2 legs, arms extended

Metabolic Conditioning 

AMRAP-10

• 5  –  Man Makers – demo (use manageable weight) 
  • Man Maker scale (do push ups on knees or do movement with no weights on hands)
• 50 – Single Unders

Warm Up

complete 3 rounds for quality

• 10 arm circles forward
• 10 arm cirlces backward
• 25 single unders or 25 jumping jacks
• 10 – Push ups – use stairs or wall for scale, DO NOT do knee push-ups
• 25 flutter kicks

• 1 min samson stretch each side – Watch Video 

Workout 

AMRAP – 10 – Set clock for 10 mins 

• 5 – Burpees
• 10 – Goblet squats – Watch video – weight (note weight)
•  15 – situps

WOD & RESULTS

Warm Up

Run 400m or 50 single unders

Complete 2 rounds

• 30 seconds forearm to instep stretch
• 5 inch worms
• 10 air squats

Strength 

Suitcase Deadlift with Dumbbells

– 5 sets of 5 reps (note weight)

– Maintain good form, watch demo for proper form.  Start light and increase weight for 2nd or 3rd set.  Maintain that weight for 4th and 5th set. – DEMO Video 

MetCon 

AMRAP-10

• 20 walking lunges – Watch demo for proper form – keep knee over ankle but not in front of toe, head up, back straight
• 10 push-ups

Apologies for the late WOD posting folks.  Love that Jillian did her own wod today.  SWEET!!!

Here you go for the first workout.

Warm Up

Complete 3 rds

• 25 single unders
• 10 bird dogs
• 5 Goblet squats (10 bottom of squat for 30 seconds)

Strength / Skill

Seated dumbbell press  5 sets 7 reps (note weight) – demo (sit on floor, keep palms facing towards each other, back straight)

Metabolic Conditioning 

“Annie” For time (note time)

50-40-30-20-10

• Double unders (modify single unders instead of doubles if needed)
• Sit ups (unless you have backpain do sit-ups otherwise do flutter kicks)