WODs 1.29.18 - 2.2.18 - New Intro Class Starts Next Week

With self-discipline most anything is possible. - Theodore Roosevelt

Here we go moving into February and the CF Open! Very exciting times! 

We have started programming three versions of all of our workouts if possible. Advanced, intermediate and beginner.  This is to make our program accessible to everyone.  Our goal is eliminate the fears that are associated with exercise. The mission of J19 is to help people to be strong and courageous and to not fear!  We want to help all walks of life no matter where they fall on the fitness continuum. 

Our intro classes are designed to teach proper functional movement and prepare an individual for our group classes. There may be times when an individual needs to stay in the intro class for longer than a month or get some personal training to keep them moving forward. 

Monday

Warm Up

3 Rounds

5 Squats

5 WB

5 Box Step Ups

5 Russian KB swings

5 Pull Up Bar Kips

1. Conditioning
For Time: 
21 – 15 – 9
Wall Balls (20/14)
Pull-ups
Thrusters (95/65)
Box Jumps (24/20)
Kettlebell Swings (53/35)

Intermediate

For Time: 
21 – 15 – 9
Wall Balls (16/10)
Pull-ups/Ring Rows
Thrusters (75/55)
Box Jumps (24/20)
Kettlebell Swings (44/26)

Beginner

For Time: 
15 – 12 – 9
Wall Balls (14/10)
Ring Rows
Thrusters (45/35)
Box Step Ups (20/20)
Kettlebell Swings (35/18)

2. Midline - Extra Work
Not For Time:
35 GHD Sit-Ups
35 Hip Ext
20 GHD Sit-Ups
25 Hip Ext
35 AbMat Sit-Ups
35 Supermans
20 AbMat Sit-Ups
20 Supermans

Tuesday

Warm Up

Line Drills - Bear Crawl, High Knees, Burpee moderate long jump, Punter Kicks

12 Snatches with light dumb bell

Sampson Stretch 30 Seconds on each leg forward

18.Zero

21-15-9 reps for time of:
Dumbbell snatches
Burpees, jumping over the dumbbell

Men: 50-lb. dumbbell
Women: 35-lb. dumbbell

Scaled Option (Ages 16-54)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 35-lb. dumbbell
Women: 20-lb. dumbbell

Scaled Option (Teenagers 14-15 and Masters 55+)
21-15-9 reps for time of:
Dumbbell snatches
Burpees, stepping over the dumbbell

Men: 20-lb. dumbbell
Women: 10-lb. dumbbell

Wednesday

Warm Up - Jog 400 , Coach Stretch , Double Under Practice, 16 Lunges, 10 Single arm presses with BD or KB.

5 Rounds

Run 400 Meters

16 Single Arm OH Lunges With 50/35 Dumbell

40 Double Unders

Intermediate

5 Rounds

Run 400 Meters

16 Single Arm OH Lunges With 30/20 Dumbell

40 Double Unders - 120 Single Unders

Beginner

3 Rounds

Run 400 Meters

16 Lunges

80 Single Unders

Thursday

Warm Up

Row 500 , Banded stretching - Focus on ankles, hips and front rack. 10 Jump Squats

1. Front Squat
Build to: 
Heavy 7 Rep
Heavy 5 Rep
Heavy 3 Rep

2. Conditioning
5 Rounds:
1:00 Row for Calories
1:00 Cleans (135/95)
1:00 10 Meter Shuttle Runs
1:00 Rest

Intermediate

2. Conditioning
5 Rounds:
1:00 Row for Calories
1:00 Cleans (115/75)
1:00 10 Meter Shuttle Runs
1:00 Rest

Beginner

2. Conditioning
3 Rounds:
1:00 Row for Calories
1:00 Cleans (75/45)
1:00 10 Meter Shuttle Runs
1:00 Rest

Friday

Warm up.

3 Rounds

10 Bar Kips

10 Hollow Rocks

10 Hang Squat Cleans with bar. 

Practice bar MU.

12-9-6 reps for time of:
Hang squat cleans
Burpee bar muscle-ups

Men: 165 lb.
Women: 115 lb.

Scaling
This workout is a sprint. Pick a load for the clean that allows you to perform multiple reps, and a burpee muscle-up option you can cycle quickly. If you are unsure of loading or modifications, select lighter and easier options and go faster.

Intermediate Option
12-9-6 reps for time of:
Hang squat cleans
Burpee chest-to-bar pull-ups

Men: 125 lb.
Women: 85 lb.

Beginner Option
12-9-6 reps for time of:
Hang squat cleans
Burpees

Men: 65 lb.
Women: 45 lb.

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