A:On the 3 minutes x 6
24/20 cal row
12 DB snatch 50/35

B: Mobility 15 minutes

Zoom link and WOD:

https://us02web.zoom.us/j/89803416550

21-15-9

Odd object thruster

Odd object bent over rows

Rest 3 minutes

Homemade Annie

50-40-30-20-10

Sit-ups

Double unders/toe taps

A: Bench Press: 3x5 at 70% + 4x4 at 75%
B: Weighted Dips:, 3x6 at 40% + 2 at BW AMRAP
C: Weighted pull ups: 3x6 at 40%+ 2 at BW AMRAP
D: 10-1 of T2BS and KBS 24/16

Zoom link and WOD:

https://us02web.zoom.us/j/89803416550

A:Odd object squat clean thruster

B:Odd object sit-up to a twist

Every round adds up to 21

Start with 1 of A and 20 of B and work your way up by one on A and down by 1 on B so every round equals 21 total reps

WOD 7 - “Hops”

2:00 time cap

Establish max double unders

WOD 8 - “Ambush”

For time:

21 - 15 - 9

Chest to Bar*

Dumbbell Hang Squat Clean

Elite - 50/35 pound dumbbells and chest to bar

Open - 50/35 and chest to bar (scaled option of 35/25 and jumping pull ups)

Masters - 35/25 and chest to bar

Teen - 35/25 and chest to bar

Zoom link and WOD:

https://us02web.zoom.us/j/89803416550

40 minute EMOM

Odd minute

8 burpees + 16 jumping jack

Even minute:

8 push ups + 16 jumping lunges

Perform each in 4 minute windows with 24:00 cap:

12 Clean and Jerk, 2 Muscle Up

10 C&J, 4 MU

8 C&J, 6 MU

6 C&J, 8 MU

4 C&J, 10 MU

2 C&J, 12 MU

AMRAP C&J in remaining time of 24:00 cap

Elite - Clean and Jerk weights 185/135, 205/145, 225/155, 245/165, 265/175, 285/185, AMRAP @ 305/205.

Open, Masters - C&J weights 135/125, 155/135, 175/145, 195/155, 215/165, 235/175, AMRAP @ 255/185. Gymnastics per barbell set - pull up, pull up, chest to bar, chest to bar, muscle up, muscle up (scaled option of same weight as teens with pull ups)

Teens - C&J weights 95/75, 115/85, 135/95, 155/105, 175/115, 195/125, AMRAP @ 215/135. Gymnastics movement chest to bar for all barbells

*tie break time after every barbell

Perform each in 4 minute windows with 24:00 cap:

12 Clean and Jerk, 2 Muscle Up

10 C&J, 4 MU

8 C&J, 6 MU

6 C&J, 8 MU

4 C&J, 10 MU

2 C&J, 12 MU

AMRAP C&J in remaining time of 24:00 cap

Elite - Clean and Jerk weights 185/135, 205/145, 225/155, 245/165, 265/175, 285/185, AMRAP @ 305/205.

Open, Masters - C&J weights 135/125, 155/135, 175/145, 195/155, 215/165, 235/175, AMRAP @ 255/185. Gymnastics per barbell set - pull up, pull up, chest to bar, chest to bar, muscle up, muscle up (scaled option of same weight as teens with pull ups)

Teens - C&J weights 95/75, 115/85, 135/95, 155/105, 175/115, 195/125, AMRAP @ 215/135. Gymnastics movement chest to bar for all barbells

*tie break time after every barbell

WOD 5 - “Marathon”

30:00 time cap

2000/1600 m Row, 25 Burpees over rower, 25 handstand push up

1000/800 m Row, 25 Burpees over rower, 25 handstand push up

500/400 m Row, 25 Burpees over rower, 25 handstand push up*

Elite - as written

Open, Masters, Teens - same distance on the rower, same quantity burpees over rower, first set regular push ups, second set regular push ups, third set handstand push ups (scaled option of push ups to 24” box and step over burpees)

ZOOM at home options at 7:00AM, Noon, and 6:30PM

Partition the movements as you would like:

100 lunges

100 squats

100 odd object deadlifts

100 object press

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/84283462450

A: 16 minute EMOM
1. 20 WB
2. 10 HSPU
3. 10 Burpee Box Jump Overs 24/20

4. AMRAP DU

B: Push Press - establish a heavy triple

Zoom at home option at 7:00AM, Noon, 6:30PM

40 minute EMOM

1- ladder karaoke - 10 x (5 karaoke steps left and 5 karaoke steps right)

2- 20 tuck jumps

3- 40 second plank hold

4 - 20 X Med ball (odd object) hang squat clean

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/84283462450

Using the pace /500m set in your 5km row

A: Row 2km at Pace -5

Rest 2 minutes

Row 2km at Pace -7

B: Bent over barbell rows

3 x10 heavy

C: Seated Shoulder press 4x8

Zoom at home option at 7:00AM, Noon, 6:30PM

On the minute x 40

10 criss cross

10 jumping jacks

5 V-ups

*Criss cross your feet and then reach for the ground!

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/84283462450

On the 2:30 minutes at increasing loads x 10

3 full clean and jerks.

Start at 50% and go up from there.

ZOOM at home Option (7am, noon, or 6:30PM:

3 minutes on 90 seconds off x 6

Always start with 50 DU/skips/toe taps

AMRAP

12 plank squats

12 hollow body rocks

12 hang snatch/KBS

Zoom link: https://us02web.zoom.us/j/84283462450

WOD 4 - “Chipper”

18:00 time cap

100 Bar Hop Burpees

75 Shoulder to Overhead

50 Snatch

25 Bar Muscle Up*

Elite - 75/55 pound for S2OH and snatch

Open, Masters - 75/55 for S2OH and snatch, *15 chest to bar into 10 bar muscle up (scaled option of step over burpees, 55/35 for S2OH and snatch and 25 sit up in place of BMU)

Teens - 55/35 for S2OH and snatch, *15 chest to bar into 10 bar muscle up

ZOOM at home option:

30 minute AMRAP

5 odd object deadlifts

9 burpees

12 push ups

To join our coached class for this WOD click on the following link:

https://us02web.zoom.us/j/84283462450

WOD 2 - “Quickie”

8 minute AMRAP (followed immediately by WOD 3 at the 8 minute mark)

Cindy - 5 pulling*, 10 push up, 15 air squat

*Elite - chest to bar pull ups

Open, Masters, Teen - pull ups (scaled option of jumping pull ups and push ups done on 24” box)

WOD 3 - “Dimas”

6:00 time cap (done on running clock with WOD 2; finishing both at the 14:00 mark)

Establish 1 rep max snatch

-any type of snatch is permitted provided barbell is moved from ground to overhead in one smooth motion without stopping at the shoulders

WOD 2 - “Quickie”

8 minute AMRAP (followed immediately by WOD 3 at the 8 minute mark)

Cindy - 5 pulling*, 10 push up, 15 air squat

*Elite - chest to bar pull ups

Open, Masters, Teen - pull ups (scaled option of jumping pull ups and push ups done on 24” box)

WOD 3 - “Dimas”

6:00 time cap (done on running clock with WOD 2; finishing both at the 14:00 mark)

Establish 1 rep max snatch

-any type of snatch is permitted provided barbell is moved from ground to overhead in one smooth motion without stopping at the shoulders

WEEK 1

WOD 1 - “Dorsualis”

14:00 time cap

1, 2, 3, ...10 of

Toes To Bar

Deadlift

-with 25’ handstand walk between each movement*

Elite - 275/185 pound deadlift, handstand walk scored one rep per 5’

Open - 225/155 deadlift, single arm overhead dumbbell lunge 50/35 scored one rep per 5’ (scaled option 135/85 deadlift, knees to 90 degrees and body weight lunge scored one rep per 5’)

Masters - same as Open

Teen - 135/85 deadlift, single arm overhead dumbbell lunge 35/25 scored one rep per 5’

Zoom Option:

Accumulate 500 step ups

Start every minute with a 30 second plank

To join our coached class for this WOD click on the following link:

Zoom link : https://us02web.zoom.us/j/83206492638

A: 5KM Row test!

B: Bench Press test!

To join our coached class for this WOD click on the following link:

ZOOM class at 7AM, Noon and 6:30OM

Zoom link : https://us02web.zoom.us/j/83206492638

Zoom at home Option:

Accumulate a 4 minute plank

Then:

200 lunge steps

100 squats

50 push ups

25 V-ups

Finish with a 4 minute plank!

You have 45 seconds to hit:
10 C2Bs
2 clean and jerks
at 80%
Rest 2 minutes
x 8

ZOOM WOD at NOON, 3:30 and 4:30:

10-9-8-7-6-5-3-2-1

of Burpees

Hollow Body Rocks

Rest 3 minutes then

1-2-3-4-5-6-..10

of the same movements

To join our coached class for this WOD click on the following link:

Zoom link : https://us02web.zoom.us/j/83206492638

2 rounds of:
8 DL 255/165
12 HSPU
16 Bar Hop Burpees
64 DU
Rest 3 minutes
Repeat!

2 minutes on 30 seconds off x 4
Rest 2 minutes
Repeat
10 T2Bs
HW 25 feet
10 DB Hang full cleans 50/35

800-m row
60 KB jerks per hand (12 | 16 kg)
120feet handstand walk (length of the gym x 3)

Time cap: 10 minutes

10 rounds:
9 thrusters 95/65
35 double-unders

30-20-10 reps for time:

Toes-to-bar

Front rack (on top of shoulder) Kettlebell 24/16 lunge (reps)

Rest 5 minutes

10-20-30

Push ups

KBS