Wods 2/4-2/8 - Open Shirt Order Will Be Submitted This Week

Too order an Open shirt follow this link.

New morning schedule in Hoover. The 5:15 AM and 6:15 AM are now 5 AM and 6 AM.

Congratulations to Joel Morton for being selected as the J19 Fitness Joshua award winner. Joel always has a great attitude and never gives up in the face of adversity. If you see him around give him a big high five!

Monday

Warm Up

Coaches Creative

Wod

"Life Jacket"
AMRAP 5:
27 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

Rest 5 Minutes

AMRAP 5:
21 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

Rest 5 Minutes

AMRAP 5:
15 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

Scaling

Int: 105/85/65 lb thrusters for men

70/55/45 lb thruster for ladies

scale pull ups and t2b according to athletes ability

Beg: scale thruster to a weight athlete can preform at full depth at bottom,

ring rows and knee raises


Tuesday

Warm Up

Coaches Creative

Wod

"Hangnail"
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35) (Do not drop dumbbell from OH)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

Scaling

Int: 35/20 db weight, 205/125 DL

Beg: AHAP db weight, 155/95 DL (or ahap keeping sound mechanics)

Extra Work

Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups

  • Choose weight on kb, sub med ball sit ups for GHDs


Wednesday

Warm Up

Coaches Creative

Wod

Tempo Back Squat
5 Sets of 2

7 Second Negative, 3 Second Pause in Bottom

  • Warm up to 65-70% and build to heavy

"After Party" 
1-2-3-4-5-6-7-8-9-10: 
Dumbbell Front Squats (50's/35's)

30 Double Unders After Each Round

Scaling

AHAP on db weight, sub singles x3 for double unders


Thursday

Warm Up

Coaches Creative

Wod

For Time: 
30 KB Swings 
400 Meter Run 
15 Power Cleans (175/115)
800 Meter Run 
15 Power Cleans (175/115)
400 Meter Run 
30 KB Swings

Midline
3 "Giant" Sets:
20 Weighted Sit-Ups
25 x 4-Count Flutter Kicks
30 Second GHD Supine Hold

Rest 2 Minutes Between


Friday

Warm Up

Coaches Creative

Wod

"Wet Floor" 
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Toes to Bar
30 Burpee Box Jump Overs (24/20)
15 Ring Muscle-Ups

Scaling

Int: Subtract 10 reps from each movement except muscle ups, sub bar muscle ups for rings

Beg: Subtract 20 reps from each movement, sub ring rows for muscle ups(15 reps)

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