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WEDNESDAY:

Warm Up:
Run 400m
2 rounds of:
20 squats
15 pushups
20 walking lunges Lift: Deadlift

15 mins to build to today’s heavy deadlift WOD:
3 rounds of:
10 deadlifts @ 255/185

15 burpees over the barbell 20 pullups

THURSDAY

Warm Up: Row 1k
10 burpees

WOD:
20 mins AMRAP
Rowing/running
Every 500m row/400m run, 10 burpees over erg or barbell

BODY BURNER

Every 4 mins for 24 mins

Run 400m
10 dips
10 c2b pullups

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MONDAY
Warm Up:
Run 400m
2 rounds of Burgener warmup
Lift: Snatches
15 mins to build to today’s heavy squat snatch
WOD:
In 3 mins complete:
2 rounds
3 wall balls
3 c2b pullups
In 3 mins complete:
2 rounds
6 wall balls
6 c2b pullups
In 3 mins complete:
2 rounds
9 wall balls
9 c2b pullups
Continue until you cannot complete 2 rounds in the 3 mins.

TUESDAY
Warm Up:
Run 400m
2 rounds of:
20 squats
10 HSPUs
5 toes 2 bar
Lift: Clean & Jerk
15 mins to build to today’s heavy squat clean and jerk
WOD:
21-15-9
HSPUs
Pistol squats

BODY BURNER:
EMOM for 30 mins:
Min 1 – 10 wall balls
Min 2 – 10 burpees over a box
Min 3 – 10 toes 2 bar

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FRIDAY

Warm Up:
Lift: Back squats
E2MOM for 20 mins
Percentages ­ 55, 65, 70, 75, 80, 85, 85, 90, 95+, 95+

WOD:
Row 50 kcals
25 OH walking lunges @ 95/65
Row 40 kcals
20 OH walking lunges
Row 30 kcals

15 OH walking lunges Row 20 kcals
10 OH walking lunges Row 10 kcals

5 OH walking lunges Skill:

SATURDAY TEAM WOD
Teams of 2
Each grab a wall ball @ 20/16
Cannot drop wall ball
If dropped both partners do 10 burpees

Run 400m
25 wall balls
25 front rack lunges
25 squat cleans
100 OH presses
50 front squats
Run 400m

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WEDNESDAY

Warm Up: Run 400m
2 rounds of: 15 pushups 10 toes 2 bar 20 squats

15 mins to build to today’s heavy bench press

WOD:
15 min AMRAP:
1 hill run

5 dips
5 bent over DB or KB rows @ 35/25 1 hill run
10 dips
10 bent over rows
1 hill run
15 dips
15 bent over rows

THURSDAY

Coach Malachi Birthday WOD

10 Rounds for time:

100m run

3 Power Snatches 135/95

2 Rope Climbs or 5-8 Pullups

BODY BURNER

“Paul” – For time.
Five rounds of:
50 Double Unders
35 Knees to elbows
185/125 pound Overhead walk, 20 yards

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MONDAY
Warm Up:
Run 400m
3 PVC rounds of:
15 shoulder dislocators
10 muscle snatches
10 snatches balances
10 drop snatches
Lift:
EMOM for 5 mins: 1 drop snatch
EMOM for 5 mins: 1 snatch balance
E2MOM for 10 mins: 1 squat snatch
WOD:
15 min AMRAP:
5 strict (or weighted) pullups
10 clapping (or hand release) pushups
15 pistol squats

TUESDAY
Warm Up:
Run 800m
2 rounds of:
20 squats
30 second handstand holds (wall or no wall)
10 DB strict presses
Lift: Front squats
5 sets of 4-5 reps
WOD:
3 rounds of:
5 power cleans @ 135/95
10 front squats
15 shoulder to overhead

BODY BURNER:
For time.
Four rounds
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups
*if you finish in under 20 mins, run 800m

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Displaying IMG_0628.JPG

FRIDAY 

Complete as many snatches as possible in 15 minutes in the following AMRAP
100m run
15 wallballs 20/14
1 snatch 145/100
100m run
15 wallballs
2 snatches
100m run
15 wallballs
3 snatches, etc
*continue this snatch ladder until time runs out

SATURDAY TEAM WOD
Teams of 2
Each partner has a plate @ 45/25.
For reps to count, the “resting” partner must have their plate overhead.
Reps can be completed by any partner, in any order.
For time:
50 burpees to your plate
50 pullups
50 wall balls @ 20/16
50 box jumps
50 pushups
Run/walk 400m, both plates must be overhead to move forward

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WEDNESDAY:
Warm Up:
20 squats
15 pushups
Run 400m
20 front squats w/barbell
Lift: Front squats
4 sets of 6-9 reps to failure
WOD:
4 rounds of:
10 deadlifts @ 225/175
10 burpees over the bar
Then
Row or run 1600m not for time

THURSDAY
Warm Up:
Smash for 10 mins
Run 800m
2 rounds of 10 pushups
20 double unders

WOD:
Every 3 mins for 24 mins
Run 400m
10 pushups
10 double unders

BODY BURNER
“John Runkle”
AMRAP, 20 Minutes
225 pound Deadlift, 6 reps
7 Burpee Pull-ups
10 Kettlebell Swings, 2 pood
Run 200 meters

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MONDAY
Warm Up:
Run 400m
30 squat clean and jerks with PVC
Lift: Clean & jerk
15 mins to build to a heavy with perfect form. Form must be perfect to increase weight.
WOD:
2 rounds of:
20 squat cleans @ 135/95
20 shoulder to overhead
20 toes 2 bar

TUESDAY
Warm Up:
PVC
20 shoulder press
20 OHS
20 power snatches
20 squat snatches
Lift: Every 2 mins for 20 mins
Muscle snatch, power snatch, squat snatch
WOD:
15 min AMRAP
150 wall ball buy in
Then
As many rounds of Cindy as you can…
5 pullups
10 pushups
15 squats

BODY BURNER:
“Helton”
For time.
Three rounds of:
Run 800 meters
30 reps, 50 pound Dumbbell Squat Cleans
30 Burpees

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FRIDAY

Warm Up:
Lift: Back squats
Every 90 seconds for 15 mins
Percentages ­ 53, 63, 68, 73, 78, 83, 83, 88, 93, 93 WOD:
10 rounds of:
2 muscle ups
4 HSPUs
8 wall balls 20/16
10 kettlebell swings @ 53/35
Skill:

SATURDAY

TEAM WOD

Teams of 2 ­ One person working at a time. Split reps any way you’d like. It doesn’t have to be an even number.
200 wall balls
100 burpee box jumps

50 pistol squats
25m partner wheelbarrow walks (each)

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WEDNESDAY:

Warm Up:
Run 1 mile
Lift: Front squats
4 sets of 9-­12 reps to failure
WOD:
Grace: 30 clean & jerks @ 135/95 for time Rest 5 mins

Isabelle: 30 snatches @ 95/65 for time Rest 5 mins

Row 1k for time

THURSDAY

Evening classes are canceled for Karla’s party at Elite Spine and Wellness

Warm Up: Run 3 hills
WOD:

150 double unders

Row 1k

Run 4 hills

 

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