Rounds for Reps

Warm-up

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Metcon (3 Rounds for reps)

5 min AMRAP
200m row
10 PS 75/55

2 min rest

5 min AMRAP
200m row
20 PP 75/55

2min rest

5 min AMRAP
200m row
8 kb swings 53/35
4 push ups

do not count the row as a rep

METCON Wednesday

Warm-up

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Metcon (Time)

20 min to complete
5 rounds of
25 WB
15 DL 135/95
10 T2B
5 BMU with band or 10 pull ups

cool down row or bike with remaining time in class

It's Only 30 Seconds

Warm-up

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Metcon (No Measure)

16 x 30sec on 30sec off
mountain climbers
Russian kb swings
plank walk ups
jump lunges
push ups
flutter kicks
Russian twist w/kb
v-ups

10 min max distance row (Distance)

10 min max distance Row

Continue Back Squat Progression

CB General Warm-Up

200yd run
arm and leg swings
30 banded good mornings
30 banded face pulls

20 scap push ups
20 scap pull ups
20 air squats

6x10sec sprints on bike rest 20-30sec between each

20 push up
20 pull ups/ring rows
20 goblet squats w/kb

10 yd bear crawl
10 yd crab walk
10 yd straight leg kicks
10 yd inch worm
10 yd prison lunges

Weightlifting

Back Squat (3x5 builing in weight each set)

Metcon (No Measure)

8 min EMOM
4FS135/95
4 burpees

3K Row & Bike

200yd run
dynamic movement for 10 min focusing on lower body

2 rounds
20 banded good mornings
6 goblet squats3431

Weightlifting

Back Squat (10x3 @ 80%)

Metcon (Time)

3k row/bike

this will start with each athlete performing 10 burpee's once the athlete is finished they will race to the rower or bike and start their 3k after the athlete reaches 500m on rower or 800 on bike they will have to get off and perform another 10 burpees and race back to whatever machine they can get to and repeat until 3k is complete

Get Ready to Run

100yd run
arm and leg swings
8 x 10sec bike sprints
5 mins ofbarbell quad smash
and calf smash

1 min each side banded ankle mobility

Weightlifting

2 position hang with split jerk (3 building 10 min EMOM)

perform high hang + from mid shin + split jerk

Metcon (Time)

4 rounds
100yd sprint
30 kb swings
100yd sprint
30 kb sumo stance high pulls *do not pass kb below knee
100yd sprint

300-200-100

200 yd run
5 min dynamic movement and mobility

Metcon

1000m Row (Time)

Max Effort 1000m Row

5 min cool down with mobility

Metcon (Time)

15 mins to complete

300 double unders
100yd run
200 knee to elbow
100yd run
100 pull ups

Going Away Dinner for John Francis Tonight, Friday!

Join WP members for tonight's going away dinner at Pies and Pints!

John Francis is moving to Virgina next week, and we want to wish him well. 

We will meet at Pies and Pints at Eastchase at 7PM. 

Please let Alex know if you're coming!

 

Hope to see everyone there! 

 

Randy

200yd run
10min dynamic warm up

Metcon (No Measure)

5/10/20yd suicide sprints x5

Metcon (Time)

2 person teams
double randy (150 power snatches) 75/55

then complete 200yd run to finish

Strength: Walking Lunges

200yd run
arm and leg swings


A1.contralateral tall kneeling to standing w/dumbbells in each hand 3x10 https://www.youtube.com/watch?v=5E3ylmfTWjo
A2. v-ups 3x20
A3. weighted db lunges 3x8
B1. 30 air squats

use kettle bells if need be
these are supersets

box shoulder stretch 2x1min
doorway stretch 2x1min

Weightlifting

Walking Lunges (building to a 5yd max weighted walking lunge)

lunge is in the front rack

Metcon (Time)

3 rounds for time
20 box jumps 24/20
20kb swings 53/35