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