WODs 1.22.18 - 1.26.18 - Fit Fam February Partner Intro Starts Next Week

The journey of fitness is always better with a partner. We are launching a partner intro class at the beginning of February. To refer someone to this class use this link

Monday

Warm Up

Line drills - Butt Kicks, High Knees, Punter Kicks, Kareoke - Down back on each.

Burgener Warm Up

1. Snatch Primer
On the :90 Seconds x 3 Rounds @ 40%:
3 Power Snatch
2 Hang Squat Snatch
1 Squat Snatch

2. Conditioning RX
3 Rounds:
63 Air Squats
42 Calorie Row
21 Kipping Handstand Push-ups

2. Conditioning - Intermediate
3 Rounds:
43 Air Squats
31 Calorie Row
21 Push Press 95/65

2. Conditioning - Beginner
2 Rounds:
50  Air Squats
25 Calorie Row
21 A Frames

* Extra Work (outside class)

3. Low Hang Snatch
3×2 @ 70%
2×2 @ 75%
2×2 @ 80%
Low hang is just above floor, but not touching. Stand the bar tall, and lower to just above floor.

Tuesday

Warm Up

2 rounds

Jog 200 M

10 Russian KB Swings

10 Bar Kips

Eva
5 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Intermediate

4 rounds for time of:
Run 800 meters
30 kettlebell swings
30 pull-ups

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner

5 rounds for time of:
Jog 400 meters
20 kettlebell swings
20 jumping pull-ups

Men: 1-pood kettlebell
Women: 1/2-pood kettlebell

Wednesday

Warm Up

2 Rounds

10 Good mornings

Sampson Stretch 30 second each leg

50 Single Unders

10 Hollow rocks

RX

21-15-9 

Burpee Box overs 24/20

Deadlift 225/155

Rest 3 Minutes

12-9-6

Burpee Box overs 30/24

Deadlift 275/185

Intermediate

21-15-9

Burpee Box overs 24/20

Deadlift 185/115

Rest 3 Minutes

12-9-6

Burpee Box overs 24/20

Deadlift 225/155

Beginner

15-12-9

Burpee Box overs 20/20

Deadlift 135/95

Rest 3 Minutes

12-9-6

Burpee Box overs 20/20

Deadlift 185/115

Thursday 

Warm Up

Line drills - Butt Kicks, High Knees, Punter Kicks, Kareoke - Down back on each.

2 rounds

10 Jump squats

10 Lunges

1. Front Squat
3 Reps @ 82%
1 Rep @ 87%
3 Reps @ 82%
1 Rep @ 90%
3 Reps @ 82%
1 Rep @ 93%
Rest as needed between

2. Conditioning
For Time:
21 – 15 – 9:
Bike,Row,Ski for Calories
Thrusters (95/65)
Directly into…
15 – 12 – 9:
Row,Bike,Ski for Calories
Hang Squat Cleans (95/65)
Directly into…
12 – 9 – 6:
Burpees over Bar
Overhead Squats (95/65)
Row,Bike,Ski for Calories

Intermediate

For Time:
21 – 15 – 9:
Bike,Row,Ski for Calories
Thrusters (75/45)
Directly into…
15 – 12 – 9:
Row,Bike,Ski for Calories
Hang Squat Cleans (75/45)
Directly into…
12 – 9 – 6:
Burpees over Bar
Front Squats (75/45)
Row,Bike,Ski for Calories

Beginner

For Time:
21 – 15 – 9:
Bike,Row,Ski for Calories
Thrusters (55/35)
Directly into…
15 – 12 – 9:
Row,Bike,Ski for Calories
Hang Squat Cleans (55/35)
Directly into…
12 – 9 – 6:
Burpees over Bar
Front Squats (55/35)
Row,Bike,Ski for Calories

Friday

Warm up - Coaches Choice

For Time:

100 Double Unders

100 Tire Hammers

100 Sit Ups

100 Russian Twists 35/25

Intermediate 75% of total

Beginner 50% of total

Post WOD optional ROMWOD