WODs 2.5.18 - 2.9.18 - New Intro Starts This Week

My motto was always to keep swinging. Whether I was in a slump or feeling badly or having trouble off the field, the only thing to do was keep swinging - Hank Aaron

Our intro classes are designed so people can jump in at anytime. They do not have to wait until the next one starts. If you know people that are ready to make a leap tell them we are ready. The intro classes are the same at all three locations and are available to everyone.

Hoover intro times - M-W-F 6AM or 5:30 PM  Alabaster T-TH 6AM or 6:15 PM and Saturday 10 AM

Jasper T-TH 6 PM and Saturday 10 AM. 

Monday 

Warm Up

2 Rounds

10 Lunges

10 Hollow Rocks

10 Bar Hanging Knee Tucks

10 G2O Plate

For time:
30 overhead walking lunges
30 knees-to-elbows
30 sit-ups
30-cal. row
30 sit-ups
30 knees-to-elbows
30 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Scaling
This is a quick down-and-back chipper. Reduce the reps and pick movements so you can complete each exercise in no more than 2-3 sets. These exercises will have a compounding effect on each other, particularly on your midline. You do each exercise except the row only twice, so fight for large sets and transition between movements quickly.

Intermediate Option
For time:
20 overhead walking lunges
20 knees-to-elbows
20 sit-ups
20-cal. row
20 sit-ups
20 knees-to-elbows
20 overhead walking lunges

Men: Lunge with 45-lb. plate
Women: Lunge with 25-lb. plate

Beginner Option
For time:
20 walking lunges
20 jumping hanging knee raises
20 sit-ups
20-cal. row
20 sit-ups
20 jumping hanging knee raises
20 walking lunges

Tuesday

Warm Up

2 Rounds

Jog 400 1 Time

8 Wall Balls

20 Single Unders

Empty bar - 5 of each - Strict press, push press, Split Jerk

1. Back Squat
Build to a Moderately Heavy Single
Followed by:
2×2 @ 90%
2×4 @ 84%
1×10 @ 75%

2. “Open Test” 
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (145/100)
20 Jerks (145/100)
10 Snatches (145/100)
10 Ring Muscle-ups

2. “Open Test”  - Intermediate
AMRAP 20:
50 Wallballs (14/10)
50 Double Unders or 150 Single
40 Box Jumps or step ups (24/20)
40 Toes to Bar or K2E
30 Chest to Bar Pull-ups or regular pull ups
30 Burpees
20 Cleans (115/75)
20 Jerks (115/75)
10 Snatches (115/75)
10 Ring Muscle-ups

2. “Open Test”  Beginner
AMRAP 20:
30 Wallballs (14/10)
50 Single Unders
30 Box Step Ups (20/20)
30 Hanging Knee Tucks or sit ups
30 Ring Rows
20 Burpees
20 Cleans (75/45)
20 Jerks (75/45)
10 Snatches (75/45)

Wednesday

Warm up

Line Drills - High Knees, Butt Kicks, Punter Kicks, Kareoke

Sampson Stretch - 30 Seconds each leg forward

10 Hang squat clean thrusters empty bar

10 Box step overs

1. Conditioning
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike , Row , Ski
Max Power Cleans (135/95)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike, Row, Ski
Max Power Cleans (155/105)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike , Row, Ski
Max Power Cleans (185/135)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike , Row Ski
Max Power Cleans (205/145)

1. Conditioning - Intermediate
AMRAP 3:
24 Box Jump Overs (24/20)
21/16 Calorie Assault Bike , Row , Ski
Max Power Cleans (95/65)

rest 3 minutes

AMRAP 3:
21 Box Jump Overs (24/20)
18/14 Calorie Assault Bike, Row, Ski
Max Power Cleans (115/75)

rest 3 minutes

AMRAP 3:
18 Box Jump Overs (24/20)
15/12 Calorie Assault Bike , Row, Ski
Max Power Cleans (135/85)

rest 3 minutes

AMRAP 3:
15 Box Jump Overs (24/20)
12/10 Calorie Assault Bike , Row Ski
Max Power Cleans (155/105)

1. Conditioning - Beginner
AMRAP 3:
24 Box Step Overs (20/20)
15/10 Calorie Assault Bike , Row , Ski
Max Power Cleans (75/35)

rest 3 minutes

AMRAP 3:
21 Box Step Overs (20/20)
14/9 Calorie Assault Bike, Row, Ski
Max Power Cleans (95/55)

rest 3 minutes

AMRAP 3:
18 Box Step Overs (24/20)
13/8 Calorie Assault Bike , Row, Ski
Max Power Cleans (105/65)

rest 3 minutes

AMRAP 3:
15 Box Step Overs (24/20)
12/7 Calorie Assault Bike , Row Ski
Max Power Cleans (115/75)

Thursday

Warm up - Jog 200 meters forward and 200 meters backward

Banded stretched - Ankles , Hips, Front rack

Jump rope 1 Minute

10 Jump Squats

For Time:

17.5 - 10 Rounds

9 Thrusters 95/65

35 Double Unders

Intermediate

9 Thrusters 75/55

35 Double Unders or 100 Singles

Beginner

8 Rounds

9 Thrusters 55/35

100 Singles

Friday

Warm Up

2 Rounds

10 Good mornings

10 Russian KB swings

30 Second plank hold top of push up position

For time:

30-20-10

Deadlift 225/155

Push Ups

KB Swings 53/35

HSW 30 Meters - 20 Meters - 10 Meters

Intermediate

30-20-10

Deadlift 205/125

Push Ups

KB Swings 53/35

HSH 30 Seconds - 20 Seconds - 10 Seconds

Beginner

30-20-10

Deadlift 135/85

Push Ups or Knee Push Ups

KB Swings 35/18

Plank Hold 30 seconds - 20 seconds - 10 seconds