Wods 1/21-1/25 - New Beginner Classes Starting In February

No better to way to start the fitness journey than with the J19 beginner course.

New beginner classes start in Hoover on February 11th. - Register Here

New beginner classes start in Alabaster on February 12th - Register Here

Monday

Warm Up

2 rounds:

  • 400m Row

  • 20 Double Unders (40 singles)

  • 20 PVC Pass Throughs

Barbell Warm up

  • 5 good mornings

  • 5 snatch grip RDLs

  • 5 snatch grip push press

  • 5 OH squats

  • 5 hang power snatches

  • Repeat above

Wod

Power Snatch

A.On the Minute x 3 (50-55-60):

*Halting Power Snatch

B. On the Minute x 7 (build to heavy)

Power Snatch

*3 Halts (Just off Floor, Knee Level, Pockets)

"Double Date" 
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row

Scaling

Int: 75/55 barbell, 90 singles

Beg: 55/45 barbell, 75 singles



Tuesday

Warm Up

Line Drills

  • 5 x down-n-back(run inside gym)

  • Inch Worms (half way)

  • Crab Crawl (half way)

  • Punter Kicks

  • High Knees

  • Butt Kicks

Mobility

  • Pigeon Pose (1 min each leg)

  • Frog Pose (1 min)

  • Supine Twist (1 min each side)

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Split Jerks

Warm up shoulders for hanging movements. Then…

Wod

"Chain Reaction" 
3 Rounds:
21/15 Calorie Assault Bike
7 Pull-ups + 7 Toes to Bar + 7 Chest to Bar Pull-ups

Directly Into...

3 Rounds:
9 Power Cleans (135/95)
9 Push Jerks (135/95)

Scaling

Int: Jumping Pull ups+knee raises+Jumping C2B Pull ups, 115/75 barbell

Beg: Ring rows+ med ball sit ups+10 second active bar hang, 95/55 barbell



Wednesday

Warm Up

Line Drills

To the rack. Warm up BS. Then…

Wod

Back Squat

10 mins to complete:
3 Sets of 2

1 Set at Each Percentage: 83-85-87% of 1RM BS

Conditioning

"Frank the Tank"
AMRAP 5:
Buy-In: 50 Wallballs (20/14) 
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 35 Wallballs (20/14) 
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

Rest 5 Minutes

AMRAP 5:
Buy-In: 20 Wallballs (20/14) 
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Scaling

Int:

  • 40/30/15 wall ball buy in

  • 165/115, 205/135, 255/165 DL

Beg:

  • 30/25/10 wall ball buy in

  • AHAP while keeping sound mechanics on DL



Thursday

Warm Up

2 laps around perimeter of gym

  • 10 Air squats

2 laps

  • 10 sec handstand hold

2 laps

  • 10 push ups

2 laps

  • 10 sec handstand hold

Barbell Warm Up

  • 5 Good Mornings

  • 5 Back Squats

  • 5 Push Press

  • 5 Elbow Rotations (front rack Position)

  • 5 RDLs

  • 5 Hang Power Cleans

  • 5 Power Jerks

Wod

Dumbbell Snatches
AMRAP in 7 mins:
10 Strict HSPU + 10 Dumbbell Snatches (50/35 lb db, alternating)
8 Strict HSPU + 8 Dumbbell Snatches
6 Strict HSPU +6 Dumbbell Snatches
4 Strict HSPU + 4 Dumbbell Snatches
2 Strict HSPU + 2 Dumbbell Snatches

Scaling

Use box for HSPU assistance or Tripod HSPUs, AHAP for dumbbell snatches

Conditioning

AMRAP 3 Mins:

Clean and Jerks (95/65)

Rest 2 min

AMRAP 2 Mins:

Clean and Jerks (115/85)

Rest 1 min

AMRAP 1 Min

Clean and Jerks (135/95)

Score is total reps

Scaling

Int: subtract 20 lbs off prescribed weight

Beg: subtract 40 lbs off prescribed weight



Friday

Warm Up

Coaches Creative

Wod

"Sea Legs"
In a 15 Minute Window: 
2 Rounds:
30/21 Calorie Row
25 Box Jump Overs (24/20)
20 Front Squats (135/95)

In Time Remaining…

Build to a 1RM:
Squat Clean + Hang Squat Clean + Jerk

Scaling

Int: 115/75 on barbell

Beg: 21/15 cal row, box step overs, 95/55 on barbell

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