AMRAP!

20 minutes:

Man-candy.

10 SDHP (95/65)
10 Burpee
10 KBS (55-35)
10 Thursters (95/65)

Going the distance!

After activiation etc, we will:

2 x 60m

She nailed it too....

2 x 300m for time


Couplet -- 5 Rounds

10 C&J (135/85)
15 BJ

Monday Monday Monday

Skill: double unders

Work-- increase weight for all movements

FS: 5-5-2-2-1
Bench: 5-5-2-2-1
Jerk: 5-5-2-2-1

Elbows up.

Chipper with No Name

Might be pretty quick:
5 DB thrusters (55/35)
10 mountain climbers
20 OH walking lunge steps (45/35)
30 BJ
40 Paralette push-ups (KV: deficet HSPU, JF: kipping HSPU)
50 Pullups (KV/JF: strict, no kips allowed)
60 Situps (KV/JF: holding 35 KB)

Guess Who.

Weds Long Sprints

Warm-up: activation drills, ABCs, accels

Sprint:

4 x ~150m
120 sec rest between runs
**if there's enough people, we'll try to time these.


Couplet -- 3 Rounds of
42-30-18 double unders
21-15-9 KBS (35/55)

Weights

We didn't get to do this last week, so here we go:

Camille knows how to handle balls.

-BS: 3-3-2-2-1 --> increase to heavy
-Shoulder Press: 3-3-2-2-1 -->getting heavy
-Snatch: 3-3-2-2-1 --> guess the pattern
-TGU: 10 per arm

Girl Chipper

Magic hair!

Grace:
30 C&J (135/95)

Sprint & Couplet Night

Yesss, stretch those legs......

Warm-up: activation drills, ABCs, accels

Sprint:

2 x 4 x 60m
-15m accel, 45m maintain
-90 sec rest between runs
-5 min rest between sets

Couplet:
Use the heaviest KB you can:
10-9-8-7-6-5-4-3-2-1 KBS
1-2-3-4-5-6-7-8-9-10 burpees

CANCELLED

 WE ARE CANCELLING TONIGHT BECAUSE ITG IS ALL UP IN THE BLDING AND ALL THE MATS HAVE BEEN STASHED AWAY!!

WE'LL SAVE THE WORKOUT FOR NEXT WEEK, AND JUST HAVE A BONUS DAY OFF.

 

Camille hates missing workouts.

 

Hunting Humans

WOD Name: Hunting Humans

For time:
25 pullups
50 deadlifts (135/95)
50 pushups
50 box jumps
50 barbell curls (45/35)
50 thrusters (45/35)
25 pullups
50 situps




Plyo & Rings

Plyo Circuit:
-distance jumps
-long depth jumps
-box lateral shuffle
-single-leg jumps
-weighted box jumps

Ring Circuit, complete however you like:
-5 x 10 sec L-sit (KV & JF do 3 x 10 L-sit pullups)
-5 x 3 sets muscle-ups or progression work
-10 x 3 toes to rings
-10 x 3 sets ring pushups (KV & JF do ring-HSPU)
-5 skin the cat, focus on full back extension

A rare unhappy-looking Camille

Lifting!!

I'd wink her butt, know what I'm sayin?

After warm-up

Skill: we are going to fix our butt winks!!

Strength:
-FS: 3-3-2-2-1 --> increasing weight
-Snatch Grip DL: 3-3-3-3 --> go heavy, keep the same weight
-Push press: 4-4-4-4-4 --> go heavy, keep the same weight