Knowledge Bombs

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Warm-up (No Measure)

300m run

-3 spiderman to elbow & reach (each side)

-5 sumo squats

-5 ring rows

**Then**

-run 200m

-15 air squats

-10 ring rows

**Then**

-100m run

-10 thrusters (empty barbell)

Warm-up

PowerWall (3 Rounds for reps)

Teams of 3- 24min AMRAP

Athlete 1: (the pace)

5 Hang Power Clean (95/65)

5 Thrusters (95/65)

5 Lateral Bar Jump Overs

1 Rope Climb

Athlete 2: (the rest)

Rest

Athlete 3: (the score)

AMRAP:

0:00-8:00- Russian KB Swings (2pd/1.5pood)

8:00-16:00- Wall-Balls (20/14)

16:00-24:00- Dball Over Shoulder (90/60)

At 24:00- 600m Dball Run for Time

(200m ea athlete)
Athletes will switch after Athlete 1 completes their rope climb.

Each 8min AMRAP is a team total score of reps. You will log each round of total reps separately- so communicate what rep you complete when switching and keep a running total. Restart each round.

PowerWall- Time (Time)

600m DBall Run- total time

(200m run per athlete)
If wod is completed as partner- athletes both run 300m. 200m switch, 100m switch.

POWERWALL- Partner (3 Rounds for reps)

Complete PowerWall in this format:

Athlete 1 will complete work cycle and after the rope climb will go straight into max reps of amrap. Athlete has 1min to score reps.

Then rest.

Athlete 2 will start work cycle after Athlete 1s time is up.

POWERWALL- Single (3 Rounds for reps)

Complete POWERWALL in following format:

2 rounds of ea EMOM

Follow same format as partner wod. 1 min clock after rope climb to get max reps.

Rest 90 sec after each round

(Total 6 rounds: 2 rounds kb, 2 rounds wall ball, 2 rounds Dball)

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Push Jerk (4 x max reps @ 50%)

Log your highest scored round but lift each round to fatigue.

Energizer (Time)

21-15-9

Cal Row

Burpees

Double Unders

21 HSPU

9-15-21

Double Unders

Burpees

Cal Row

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Snatch (Every 2min for 6 Rounds )

low hang power + power +low hang squat + squat

*Log heaviest load, but must complete UNBROKEN, or NO REP

9 Volt (AMRAP – Rounds and Reps)

9min Amrap

9 Curtis P (95/65)

9 Box Jump Overs (30/24)

Body-Armor

WD- 40 (Time)

40 Bar Muscle-Up for Time

*Partner workout- any way

8 min Cap

Mod = C2B/Pull-Up/Banded + Dips

Time Cap= 1 sec penalty per rep not completed

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Class may be broken into 2 groups today.

Group 1 would play with gymnastics for first 20min clock, then switch to Triple A workout for the second 20min clock.

Group 2 will start with Triple A workout, then play with Handstand Walks on the second clock.

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Warm-Up #8 (No Measure)

2 Rounds

Assault Bike

:15 seconds Slow Pace

:15 seconds Moderate Pace

:15 seconds Sprint

:15 second Slow Pace

:30 Pigeon Left

:30 Pigeon Right

:30 Left Saddle (left leg bent, lay back)

:30 Right Saddle (right leg bent, lay back)

:45 Sumo Squat

Triple A (Time)

(Air Assault Annie)

50-40-30-20-10

Cal Assault Bike

Abmat Sit-Ups

*20min Cap. 1 sec penalty per rep
RX WMN= 35-28-21-14-7 Cal Bike

Body-Armor

Handstand Walk- Distance (Max Distance)

20min Clock to establish Max Distance.

Practice Day- go Play!

Work on progressions: wall walks, handstand holds, & walks. If you knock out distance- then go play with obstacles.

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Class will go into 2 groups if class size is too big.

Group 1: 15 min clock
3-2-1 go = Cell Block Test then rest

Group 2: 15min clock
3-2-1 go = Duracell Workout then rest

3min break then switch.
Group 1 will do Duracell
Group 2 will do Cell Block Test

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Warm-up

300m Run

10m Inch Worm

10m Walking Lunges

100m Run

10 BB Front Squats

10m Duck walk

Cell Block Test- Front Squat (AMRAP – Reps)

7min AMRAP
______

20 reps @ 95/65

20 reps @ 135/95

20 reps @ 165/115

20 reps @ 185/135

20 reps @ 205/145

*Must go from ground

**Squat Clean 1st rep is approved

DURACELL (Time)

For Time:

10 Bench Press 75% 1RM

10 Ring Dips

20 Bench Press 50% 1RM

20 Diamond Push-Ups

30 Bench Press 25% 1RM

30 Push-Ups
15min Cap. Reps remaining = 1 sec penalty

Bench Press

Bench is listed solely to obtain previous history.

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Recharge (Time)

_________________________

2 rounds

500m Run

100m Farmer Carry

__________________________

5 rounds

100m Run backwards

100m Run

1min Dead Hang

———————————

10 x 100m sprints

Rest 30 seconds

*No Rest after #10

_________________________

Buy-Out: 1.5mi run

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Warm-up

Coaches Choice

Metcon (Time)

Partner WOD – Teams of 2

20 Rounds for time

‘ I GO, U GO’

12/10 Cal Assault Bike

6 DB Goblet Squats 50/35

5 Burpees over DB

Must complete full round before switching.