“Quick and Dirty”

Monday
“Quick and Dirty”

Conditioning
8 rounds (1 min on, 2 minutes off) of max burpees

WOD – 16 min AMRAP
200m run (or 1 minute on runner)
1 heavy farmers carry D&B
2 banded shuffles D&B

Note: The burpee section is David’s brainchild. He promised he would take 5:30pm class, otherwise we would not have programmed this misery.

"Colton"

Wednesday
"Colton"

Skill
Ring dips

Partner WOD - 14 min ascending ladder

Partner A: 1 box jump, 1 thruster
Partner B: 1 box jump, 1 thruster
Partner A: 2 box jumps, 2 thrusters
Partner B: 2 box jumps, 2 thrusters
...etc

At multiples of 3, each partner does 35 DUs or 50 Sus

Only one partner is working at a time, while your partner is doing box jumps/thruster or jump rope, you’re resting

“Tom Tom”

Wednesday
“Tom Tom”

Skill
KB snatch

WOD – for time, 25 min time cap

6 rounds
20 lunges
30 sec on bike (arms only)
10 burpees

1 minute rest

6 rounds
15 KB swing
30 sec on bike (legs only)
50 single unders

If you finish before time cap, hold a plank in remaining time

"Double Header"

Monday
“Double Header”

Strength
Heavy box step ups

WOD 1 – 15 min time cap
Death by sit ups

Start at 10 and go up by 1 each minute, once you hit 20, go up by 2 each minute

WOD 2 – 9 min AMRAP with partner
12 synchro DLs
9 synchro hang cleans
6 synchro S2OH

1 min rest, then:
40 pull ups / ring rows

This is a partner WOD but if you’d like to do it alone, ratchet down the pull up/ring row reps

“Cindy Rising”

Monday
“Cindy Rising”

Conditioning
8 rounds of partner bike sprints

WOD – 16 min ascending ladder EMOM
Pull-up
Push-up
Air Squat

On minute one, you’ll do 1 pull-up, 1 push-up, and 1 squat. On minute two, do 2 pull-ups, 2 push-ups, and 2 squats. Once you can’t complete the work in a minute, rest the next minute, then reduce your reps by 2 and continue for the remainder of the EMOM.

“Now My Turn”

Wednesday
“Now My Turn”

Strength
Push jerk

Partner WOD with a twist – 30 min time cap

Partner A works while Partner B holds torpedo (OH or farmers carry) and counts reps
Switch every 2 minutes

Each partner needs to complete:
100 jumping lunges
80 box jumps
60 wall balls
40 sit ups
20 push ups

The twist: Partner B is solely responsible for counting and keep track of their partners reps, so count out loud, and don’t lose your spot