Wods 2/11-215 - Challenge InBody Testing is Wednesday in Hoover

MyVitality will back in Hoover Wednesday with the InBody doing body composition testing. If you missed the first test you can still participate. The cost is $35.

Congratulations to Wendi Culver for qualifying for the Boston Marathon at the Mercedes this weekend!! She ran a 3:33 marathon. That’s booking it!!

Monday

Warm Up

Line Drills

Shuttle Sprints x 5 (down and back=1)

Walking Lunge

Samson Stretch

Spiderman

Burpee Broad Jump

Barbell Warm Up

5 RDL

5 Clean DL

5 jump and shrug (keep toes in contact with floor)

5 muscle cleans

5 Strict press

5 push press

5 push jerk

5 split jerk

5 jerk grip ohs

Build to 70% of Cl&J 1RM in 3 quick sets

Wod

Clean and Jerk(Squat or Power)
On the Minute x 11: 
1 Clean and Jerk

Minute 1 @ 70%, Minute 2 @ 75%, Minute 3 @ 80%, Minute 4: Rest
Minute 5 @ 75%, Minute 6 @ 80%, Minute 7 @ 85%, Minute 8: Rest
Minute 9 @ 80%, Minute 10 @ 85%, Minute 11 @ 90%

*If you do not have an established 1RM Cl&J, add 5-10 lbs each round.

"Funny Bone" 
21-15-9:
Kettlebell Swings (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

Scaling

Int: 53/35 lb kb, Box step overs, 115/75 lb front squat

Beg: 35/18 lb kb, Box step overs(20” box), 85/45 lb front squat

Tuesday

Warm Up

2:00 Row or bike

10 PVC Pass Through Lunges

10 PVC OHS

2 rnds:

  • 30 double unders or singles

  • 10 Air Squats

Warm Up to beginning front squat weight

Wod

Dead Lift
On the Minute x 8:
2 Dead Lift (Building in Weight)

"Dubble Bubble"
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

Scaling

Int: Single Unders, 115/75 lb power snatch, C2B pull ups

Beg: Single Unders, 85/55 power snatch, ring rows

Wednesday

Warm Up

Coach Stretch

Then…

1:00 row or bike

10 dumbbell (1) front rack lunges

1:00 row or bike

10 alternating dumbbell (1) cleans

Warm up to heaviest power clean workout weight in 3 quick sets

Wod

"Sole Cycle"
3 Rounds: 
AMRAP 5: 
15 Barbell Facing Burpees
21 Power Cleans
27/21 Calorie Assault Bike

Rest 5 Minutes

Round 1: 155/105
Round 2: 135/95
Round 3: 115/85

Scaling

Int: decrease weight by 20 lbs each round

Beg: decrease weight by 40 lbs each round, 21/15 cal bike

*If using a row erg instead of a bike, add 5 cal to total each round

Thursday

Warm Up

100m run

10 dumbbell strict press(5 each arm)

100m run

20 sec hand stand hold

100m run

10 sit ups

100m run

20 air squats

Wod

Tempo Back Squat
5 Sets of 2 (Building on Last Week)

7 Second Negative, 3 Second Pause in Bottom

Double Down
For Time: 
50 Double Unders, 20' Handstand Walk, 50 Sit-ups, 20' Handstand Walk
40 Double Unders, 20' Handstand Walk, 40 Sit-ups, 20' Handstand Walk
30 Double Unders, 20' Handstand Walk, 30 Sit-ups, 20' Handstand Walk
20 Double Unders, 20' Handstand Walk, 20 Sit-ups, 20' Handstand Walk
10 Double Unders, 20' Handstand Walk, 10 Sit-ups, 20' Handstand Walk

Scaling

Sub single unders x 3 and 20 sec handstand holds for dubs and handstand walks

20 push ups for beginners not able to do a handstand hold

Friday

Warm Up

Coaches Creative

Wod

Snatch Technique
On the 1:30 x 5 Sets:
3-Position Squat Snatch (High Hang, Hang, Floor)

Sets: 60, 63, 66, 69, 72%

"Twenty-Something"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

Scaling

Int: 75/ 55 OHS, knee raises

Beg: 55/35 OHS, knee raises or sit ups

*Subtract 5 cal if using an assault bike

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