April 15th - April 20th
*New Challenge This Week: Most Calories Accumulated Monday-Friday on Assault Bike!! Post your scores on the white board and update them daily*
Monday
Strength:
Overhead Squats
5 x 3, post heaviest set of 3.
WOD:
3, 4 Minute Rounds with 2 Minutes of rest
First:
2 rounds of
15 Russian KB swings 53/35
5 bar over burpees
Then:
Max reps of high hang power snatch
65/95
+95/135 / 115/165
*Score total snatch reps*
Tuesday
Strength:
Push Press 3 x 8
WOD
100 pull-ups for time, penalty every time you break
1st break = 50 sit-ups
2nd break = 40 sit-ups
3rd break = 30 sit-ups
2nd break = 20 sit-ups
5th break = 10 sit-ups
Then, no more sit-ups. just finish pull-ups as able.
Wednesday
Skill:
Max Height Box Jump
WOD:
25 Min AMRAP
30 Seconds on / 30 seconds off
9 Front Squats
15 bar over Burpees
21 Double Unders
15 Box Jumps
9 Cal Row
*Score total rounds + reps, working only 30 seconds at a time*
RX 185/115
+ 205/125
Thursday
Strength:
Thruster - Find 1 RM
WOD:
5RFT
7 Deadlifts @ Bodyweight
30 air squats
7 HSPU
Friday
Strength
Coach Rae's Birthday WOD
"Grace"
30 Clean & Jerks 135/95
Rest 10 Minutes
4 x 400m Runs
1:1 work/rest ratio
Score fastest and slowest times.
Saturday
Festivus Games Prephttps://festivusgames.com/wods/
10MIN AMRAP
1 box jump to 1 thruster
2 box jumps to 2 thrusters
3 box jumps to 3 thrusters
35 double unders or 50 single unders (team choice but both must do the same, one athlete at a time)
4 box jumps to 4 thrusters
5 box jumps to 5 thrusters
6 box jumps to 6 thrusters
35 double unders or 50 single unders (same as round 1)
7 box jumps to 7 thrusters
8 box jumps to 8 thrusters
9 box jumps to 9 thrusters
35 double unders or 50 single unders (same same)
Athlete 1 does 1 box jump and 1 thruster, tags partners hand, then partner does 1 box jump and 1 thruster. They tag partner 1's hand again who then does 2 and 2, etc etc.
Score total box jumps and thruster reps. DU/SU don't count.
Rest 5 Minutes then WOD 2:
8 MIN CAP
27 Cal Row
21 1 arm Alternating DB Snatch 50/35
15 HR Push-Ups
9 1 arm Alternating DB squat clean
Athlete 1 is in plank position while athlete 2 begins rowing for calories. When athlete 2 completes 27 calories, they move into plank, and athlete 1 then rows 27 calories. Pattern continues as per Festivus guidelines, found here: https://festivusgames.com/wods/
*Score is final time to complete, adding 1 second for every incomplete rep if time caps*
Monday
Strength:
Overhead Squats
5 x 3, post heaviest set of 3.
WOD:
3, 4 Minute Rounds with 2 Minutes of rest
First:
2 rounds of
15 Russian KB swings 53/35
5 bar over burpees
Then:
Max reps of high hang power snatch
65/95
+95/135 / 115/165
*Score total snatch reps*
Tuesday
Strength:
Push Press 3 x 8
WOD
100 pull-ups for time, penalty every time you break
1st break = 50 sit-ups
2nd break = 40 sit-ups
3rd break = 30 sit-ups
2nd break = 20 sit-ups
5th break = 10 sit-ups
Then, no more sit-ups. just finish pull-ups as able.
Wednesday
Skill:
Max Height Box Jump
WOD:
25 Min AMRAP
30 Seconds on / 30 seconds off
9 Front Squats
15 bar over Burpees
21 Double Unders
15 Box Jumps
9 Cal Row
*Score total rounds + reps, working only 30 seconds at a time*
RX 185/115
+ 205/125
Thursday
Strength:
Thruster - Find 1 RM
WOD:
5RFT
7 Deadlifts @ Bodyweight
30 air squats
7 HSPU
Friday
Strength
Coach Rae's Birthday WOD
"Grace"
30 Clean & Jerks 135/95
Rest 10 Minutes
4 x 400m Runs
1:1 work/rest ratio
Score fastest and slowest times.
Saturday
Festivus Games Prephttps://festivusgames.com/wods/
10MIN AMRAP
1 box jump to 1 thruster
2 box jumps to 2 thrusters
3 box jumps to 3 thrusters
35 double unders or 50 single unders (team choice but both must do the same, one athlete at a time)
4 box jumps to 4 thrusters
5 box jumps to 5 thrusters
6 box jumps to 6 thrusters
35 double unders or 50 single unders (same as round 1)
7 box jumps to 7 thrusters
8 box jumps to 8 thrusters
9 box jumps to 9 thrusters
35 double unders or 50 single unders (same same)
Athlete 1 does 1 box jump and 1 thruster, tags partners hand, then partner does 1 box jump and 1 thruster. They tag partner 1's hand again who then does 2 and 2, etc etc.
Score total box jumps and thruster reps. DU/SU don't count.
Rest 5 Minutes then WOD 2:
8 MIN CAP
27 Cal Row
21 1 arm Alternating DB Snatch 50/35
15 HR Push-Ups
9 1 arm Alternating DB squat clean
Athlete 1 is in plank position while athlete 2 begins rowing for calories. When athlete 2 completes 27 calories, they move into plank, and athlete 1 then rows 27 calories. Pattern continues as per Festivus guidelines, found here: https://festivusgames.com/wods/
*Score is final time to complete, adding 1 second for every incomplete rep if time caps*
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