Tuesday

WARM-UP
barbell warm-up
shoulder girdle w/PVC
air squats
crunches

STRENGTH
Hang Power Cleans 6 x 4 @ 70-80% of 1-rep max
Heavy Power Shrugs 2 x 15
Thrusters 3 x 10
-M/F L1=135/95, L2=115/75, L3=85/55, L4=65/45
Overhead Squats 3 x 6

MINI METCON & CORE
As Many Rounds As Possible (AMRAP) for 8 minutes:
5 push ups
10 tee pees
15 air squats
20 crunches

Monday

Welcome Back!!

WARM-UP--2 rounds
10 push ups
10 crunches
10 jumping jacks
10 air squats

STRENGTH
Bench 4 x 4 @75% of max
then...
Heavy Bench 3 x 2 @ 110% of max
--put crash bars up so bar is rested above chest & push bar up from there

Squats 4 x 4 @ 80-90% of max
Squats 1 x 20 @ 70% of max

Barbell Lunges 2 x 8 (each leg)
--after each set perform 10 jumping lunges (switch legs on each jump)

Pull ups 3 x max reps or 12

Bicep Curls 3 x 8 using barbell or dumbbells

CORE
Teacher choice!

Monday & Tuesday...KAMIAKIN TOTAL

You will be completing the "KAMIAKIN TOTAL"

Four lifts--Bench, Squats, Hang Power Cleans, Push Jerk
1-rep max for each
Total of the 4 lifts is your Kamiakin Total

WARM-UP
Barbell warm-up
Shoulder girdle warm-up w/PVC
Air Squats
Push ups

--you should warm-up for each separate lift before you begin your 1-rep max sequence. Use empty bar, weighted bars, PVC, body weight etc.

KAMIAKIN TOTAL
RULES:
1) complete the 4 lifts in the order listed
2) you get three 1-rep attempts to set your max
3) you highest completed rep is your 1-rep max
4) a spotted lift does not count

EXTRA WORK
If you get done & have time left...skill work & practice

-overhead squats
-pull ups
-box jumps (work on higher jumps)
-knees to elbows

CORE
Teacher choice

Friday

WARM-UP
10 air squats
10 jumping jacks
10 crunches
10 push ups

STRENGTH
Bench Press 3 x 5 @ 75% of max ascending
Bicep Curls 3 x 8 using barbell or dumbbells

WOD
"Minute by Minute"

You are doing 4 exercises for 1 minute each. You will rest 1 minute between exercises & complete 3 rounds of the workout. Keep track of total reps for each exercise during each round. Total your numbers...

1. Thruster M/F L1=75/65, L2=65/55, L3=55/45, L4=45/15
2. Burpees
3. Air Squats
4. Tee Pees

CORE
Hopefully none...

Thursday

WARM-UP
3 minute jog

STRENGTH
Squats
-2 x 10 @ 50% max--10 jumping squats after each set
-1 x 20 @ 50 % max
-2 x 3 @ 90% max
Push Jerk 5 x 5 @ 75% max
Heavy High Pulls 3 x 5
Overhead Squats (OHS) 3 x 8
Bicep Curls w/barbell or dumbbells 3 x 8

CORE
Plank rotation

Wednesday

WARM-UP
-30 second rotation
barbell warm-up
push ups
air squats

STRENGTH
Power Cleans (from floor) 5 x 6 @70% of 3-rep max
Sumo Deadlift Hi-Pull 3 x 8

METCON
3 rounds of:
10 Thrusters M/F L1=95/75, L2=75/65, L3=65/55, L4=55/45
10 Burpees
Farmer's Walk (down & back in hall) 45# plates or 25# plates
10 Overhead Squats 45# plate or 25# plate
10 Box Jumps

CORE
Teacher Choice if time

Tuesday

WARM-UP
10 air squats
10 lunges--each leg
10 crunches

STRENGTH
Squats 4 x 8 start at 60% of max, then do:
Half Squats 2 x 3 @ 90% of max
Push Jerk or Split Jerk 4 x 6
Barbell Lunges 3 x 8 each leg
Power Shrugs 3 x 12

CORE
3 rounds:
10 Knees to Elbows
10 Tee Pees
10 Half Jack Knifes
10 Overhead Squats (45# or 25# plate)

Monday

WARM-UP
2 rounds of:
-10 push ups
-10 air squats
-10 crunches
-10 jumping jacks

STRENGTH
Bench 4 x 8 start @60% of 1-rep max
Incline Bench 3 x 10
Deadlift 3 x 8
Good Mornings 2 x 10
Bicep Curls 2 x 15
-straight bar, dumbbells

CORE
Teacher choice

Friday

WARM-UP
10 push ups
10 air squats
10 jumping squats

STRENGTH
Bench 5-4-3-2-1 adding weight as you go--try to get to your 1-rep max
Overhead squats 3 x 8 L1=75#, L2=55#, L3=45#, L4=15#
Squats 3 x 10

METCON
3 rounds for time:
15 Squat Cleans (from floor to front squat to standing)
-M/F L1=115/95, L2=95/75, L3=75/55, L4=55/45
15 Prisoner Squat Jumps
15 Push Ups
15 Tee Pees
15 KB/DB Swings

CORE
Teacher choice (if time)

Tuesday

WARM-UP
-barbell warm-up
-overhead squats w/pvc
-crunches

MAX LIFTS
Hang Power Cleans 5 x 3 to set new 3-rep max
--you can also attempt a 1-rep max after your 5 sets
Push Jerk 5 x 3 to set new 3-rep max

STRENGTH
Sumo Deadlift High Pull 3 x 8
Thruster 3 x 8

For both (M/F): L1=135/95, L2=95/75, L3=75/65, L4=55/45

CORE
Teacher choice

Monday

Max out on Monday!

WARM-UP
2 rounds of:
-10 push ups
-20 air squats

MAX LIFTS
Warm up with appropriate weight before beginning workout.

Bench 5 x 3 setting new 3-rep max, then 1 x 1 to set a 1-rep max

Squats 5 x 3 setting new 3-rep max

ADDITIONAL STRENGTH
Deadlift 3 x 5
-this should be getting heavier

Pull-Ups 3 x max reps or 12 reps

CORE
Teacher choice

Friday

WARM-UP--2 rounds
30 crunches
20 air squats
10 push ups

"DUELING WODS"
One group will start in the weight room, the other group in the hallway. Switch when done.

WEIGHT ROOM WOD...
21-15-9 reps of:
Sumo Deadlift Hi-Pull
-L1=75#, L2=65#, L3=55#, L4=45#
Push Ups
Knees to Elbows
KB/DB Swing

REST 2 MINUTES BETWEEN WODS

HALL WOD...
9-15-21 reps of:
Burpees
Weighted Lunges (reps for each leg) w/weight bars or 25# plates
Tee Pees
Box Jumps

CORE--if time
Teacher choice!

Thursday

WARM-UP
2 rounds
-barbell warm-up
-overhead squat w/pvc
-push ups

STRENGTH
Squats 6 x 3 @90% of max--try to set new 3-rep max
Thruster 2 x 15
--L1=95#, L2=75#, L3=55#, L4=45#

MINI METCON
4 rounds
Hang Squat Clean 6 reps
--L1=115#, L2=95#, L3=65#, L4=45#
Prisoner Squat Jumps 8 reps (hands behind head)
Plyo Push Ups 10 reps (clapping, push hands off ground, etc.)

CORE
30 seconds each, 3 rounds
-Flutter Kicks
-Push Up Plank
-Plank (forearms)
-Leg Raise

Wednesday

WARM-UP
Overhead Squat practice w/PVC
-work with partners to help in bar position, depth, body position & balance
-3 sets of 8 reps

WOD
"Seven Slices of Sweat"
Each student will perform 3 rounds of the following:
-15 hang power cleans (L1=115#, L2=95#, L3=65#, L4=45#)
-20 box jumps
-50 crunches
-15 burpees
-2 laps Farmer's Walk 45#/25# plates
-20 push ups
-20 KB/DB swings

Tabata Tuesday

WARM-UP--2 rounds
10 push ups
10 air squats
10 half jack knifes

STRENGTH
Bench Press 3x6 @90% of max
Sumo Deadlift Hi-pull 2 x 15
-L1=95#, L2=75#, L3=55#, L4=45#
Overhead Squat 3 x 6
-L1=65#, L2=55#, L3=45#, L4=15#

TABATA
2 minutes crunches
2 minutes push ups
2 minutes half jack knifes
2 minutes squats (rest at bottom of squat)

Monday

WARM-UP--2 rounds @30 secs
Barbell warm-up
Push ups
air squats

STRENGTH
Hang Power Cleans 6 x 3 @90% of max
Push Jerk 6 x 3 @ 90% of max

TEAM WOD
RULES---
-No more than 4 people per team (at each rack)
-Team members cannot do the same exercise at the same time
-Rotate through exercises in the order listed for prescribed number of reps

Each person will do:
20 pull ups
50 push ups
100 crunches
100 air squats
100 box jumps

CORE
30 seconds each for 3 rounds
-Flutter Kicks
-Straight Leg Raises (static hold)
-Hollow Rocks