Tuesday 4.11.17

Jonathon Shelton WOD 0 Comments

“PRIMER” AMRAP 5 minutes 10 Box Step Up and Overs 10 Push Press 10 Russian KBS “STRENGTH” 3 Sets: 12 Single Leg DB/KB Box Step Ups Rest 1:00 between legs Note: Box above knee “CONDITIONING” Benchmark: Nate Performance: AMRAP 20 minutes 2 Ring Muscle Ups 4 HSPU 8 KBS (70/53) Fitness: AMRAP 20 minutes 2 Bar MU -or- 4 C2B …

Saturday 4.8.17

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Today’s Schedule 7:30am – FitWaco 8:00am – Free Intro Class 9:30am – Team WOD “TEAM WOD” Teams of 3. Trade reps as needed. One person always running 1 lap around VA. AMRAP 30 minutes 20 Push Press (95/65) 20 Bar Facing Burpees 40 Front Squats (95/65) 40 Calorie Row 60 Deadlifts (95/65) 60 Calorie Bike

Friday 4.7.17

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“PRIMER” EMOM 6 minutes O: 12/8 Calorie Bike + 15 Air Squats E: 20/40/60 Shuttle Run + 7 Burpee Pull-ups “STRENGTH” In 10 minutes, build to a heavy: Power Clean + Hang Squat Clean + Jerk “CONDITIONING” Performance: Teams of 2. Trade every 1:00 AMRAP 16 minutes 100 Wall Balls (20/16) 100 Calorie Bike 100 Pull-ups 100 Calorie Row Fitness: …

Thursday 4.6.17

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“PRIMER” AMRAP 5 minutes 5 Push-ups 5 Box Jump Overs 5 Russian KBS “STRENGTH” In 10 minutes, build to a 5RM Bench -then drop 10% and perform 8 reps -then drop 10% and perform 10 reps “CONDITIONING” Benchmark: Jack Performance: AMRAP 20 minutes 10 Push Press (115/75) 10 KBS (53/35) 10 Box Jumps (24/20) Fitness: AMRAP 20 minutes 10 Push …

Wednesday 4.5.17

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“PRIMER” In 7:00 400m Row 1k Bike Wtd. Bottom of Squat Hold in remaining time “CONDITIONING” Performance/Fitness: 4 Rounds for Time: 400m Run 50 Air Squats Core: 4 Rounds for Time: 300m Run 25 Air Squats

Tuesday 4.4.17

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“PRIMER” 3 Sets: :30 Push Press :30 Ring/BB Row :30 Single Unders :30 Plank Hold “STRENGTH” 3 Sets: 10 Standing Single Arm Landmine Presses REST :30 10 Strict Pull-ups REST 1:00 “CONDITIONING” Performance: 5 Rounds for Time: 50 Double Unders 10 Push Jerks (185/135) REST 1:00 Fitness: 5 Rounds for Time: 50 Double Unders 10 Push Jerks (155/110) REST 1:00 …

Monday 4.3.17

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“PRIMER” AMRAP 5 minutes 10 Russian KBS 7 Push-ups 10 Toe Touch Jumping Jacks “STRENGTH” Ever 2:00 x 5 Sets: 5 Back Squats “CONDITIONING” Performance/Fitness/Core: AMRAP 12 minutes 4:00 Max Clean and Jerks (135/95) (115/75) (65/45) 4:00 Max Calorie Row 4:00 Max Burpees

Friday 3.31.17

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“PRIMER” AMRAP 5 minutes 10 Walking Lunge Steps 5 Ring/Bar Rows 10 Hollow Body Rocks “STRENGTH” 3 Sets: 12 Alt. Back Rack Reverse Lunge Steps REST 1:00 12 Bent Over Barbell Rows REST 2:00 “CONDITIONING” Performance/Fitness: AMRAP 8 minutes 20/12 Calorie Bike 50 Double Unders REST 3:00 AMRAP 8 minutes 20/15 Calorie Row 15 Thrusters (75/55) Core: AMRAP 8 minutes …

Thursday 3.30.17

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“PRIMER” 3 Sets: :30 Single Unders :30 Jog :30 V-Ups :30 Half Burpees “CONDITIONING” Performance: 6 Rounds for Time: 400m Run 25 Burpees to Target 1″ above max reach Fitness: 6 Rounds for Time: 400m Run 15 Burpees to Target 1″ above max reach Core: 6 Rounds for Time: 300m Run 10 Burpees to Target 1″ above max reach

Wednesday 3.29.17

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“PRIMER” AMRAP 5 minutes 7 Power Cleans (45/35) 7 OHS (45/35) 20/40/60 Shuttle Run “STRENGTH” Build to a heavy Power Clean in 7 minutes. + EMOM 8 minutes 3 Power Cleans @ 75% from above “CONDITIONING” Performance: 3 Rounds for Time: 400m Run 15 Squat Snatch (75/55) 9 HSPU Fitness: 3 Rounds for Time: 400m Run 15 Squat Snatch (75/55) …