Wall double under ball?!
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Pull up work
Strength
Shoulder press
3-3-3
Workout
50-40-30-20-10
Double Unders
Wall Ball 20/14
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400M farmers walk
Use a different load in each hand
Team WOD!
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Coach's choice
Workout
Team WOD - 2 person team
21-15-9 Snatch 95/65 & Pullups
50 wall ball
21-15-9 Clean & Jerk 95/65 & Burpees
Teams will combine to complete 21 snatchs then 21 pullups, 15 of each and so on. Only one team member can work at a time.
If there is an odd number at class, 3 person teams will have reps adjusted accordingly.
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Dodgeball!
Stay away from the purple ball!
Running burpees!
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Coach's choice
Strength
Squat
3-3-3
Set a PR!
Workout
800M Run
21-15-9
Push Press 65/45
Burpees
Situps
800M RUn
Josh
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2 Minutes max double unders
2 Minutes max push ups - no crappy range of motion. Chest to the deck! Use a raquet ball if you have any doubts, reservations, or questions.
Strength
Deadlift 3-3-3
Workout
"Josh"
In honor of SSG Joshua Hager, US Army, killed February 22, 2007 in Ar Ramadi, Iraq.
OHS 21-15-9 95/65
Pull ups 42-30-18
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Turkish Get Up 3 Round 3L/3R
O - total
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Coachs choice
Workout
Olympic lifting total
Max Snatch
Max Clean & Jerk
Drill skill and get some weight moving.
These lifts utilize all 10 of the domains of fitness - and if you want to really improve them, come out to the seminar on Oct. 3rd! Ask for details after your workout!
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Now that you're warmed up...
4 minutes max burpees!!
FGB warmup
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2 Minutes max wall ball
2 Minutes max box jump
500m Row
In any order
Workout
Max rounds in 5 minutes
3 Overhead squats 95/65
6 pull ups
9 Push ups
Rest 1 minute, repeat for 3 cycles total
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2 minutes max weighted situps 10/5
One more time
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Coachs choice
Strength
5-5-5
Sumo Dead Lift
Workout
Wilkes' WOD
5 Rounds
7 Squat Cleans
7 Burpees
7 Pullups
OR
Annie
50-40-30-20-10
Double Unders
Sit ups
Wilkes’ WOD
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Coach's choice
Strength
Jerk
3-3-3
Get some heavy %&*# overhead!
Workout
Wilkes' WOD
5 rounds
7 Cleans - full squat clean! 135/95
7 Burpees
7 Pullups
Squat, run & snatch
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Coach's choice
Strength
Back Squat
5-5-5
Workout
3 Rounds
400M Run
10 Power snatch - 95/65 Scale up/down
Cash Out
400 M Farmers walk
Work on that grip!
Fight Gone Friday - last one
Buy In
Dynamic warmup - get your blood moving!
Workout
Fight Gone Bad - Straight Up
1 Minute at each station, 3 rounds. Rest 1 minute between rounds
Wall Ball - 20/14
Sumo Dead Lift High Pull 75/55
Box Jump 20"
Push Press 75/55
Row - calories
You will have a coach counting your reps and cheering you on - then you will return the favor - & vice versa!
Remember the Fight Gone Bad Fundraiser is sept 25th. It's not too late to register and raise funds for a great cause!