“Helen”
Bench Press
5-5-5-5-5
“Helen”
Complete 3 Rounds for Time:
400 meter Run
21 Kb Swings (50/35)
12 Pull-ups
10-1 Snatch & Squat
Snatch High Pulls
3-3-3-3-3
10-9-8-7-6-5-4-3-2-1
Power Snatch (75/55)
Overhead Squat (75/55)
Inverse Tabatas and 1:1
Inverse Tabata (10” work, 20” rest)
Alternate between:
Top of the Ring Dip Hold
Bottom of the Ring Dip Hold
*Rest for one minute
Inverse Tabata (10” work, 20” rest)
Alternate between:
Hollow Rock Hold
Superman Hold
3 Rounds of 1:1 for Max Reps:
Sit-ups
Box Jumps (24/20)
Handstand Push-ups
“Half Loredo”
Run an aerobic mile as a warm-up
“Half Loredo”
Complete 6 Rounds for Time:
12 Squats
12 Push-ups
12 Walking Lunges
200 meter Run
Accessory Core Work:
4 Rounds for Quality:
1 Minute Plank Hold, any style
Pallof Press, 10 each side, any style
Saturday WODs
Endurance WOD
30 Minute AMRAP:
400 meter Run
10 Man Makers (40/30)
Community WOD
15 Minute AMRAP:
200 meter Run
5 Man Makers (30/20)
4 Min AMRAPs
4 Minute AMRAP:
Burpee Toes to Bar
*Rest 2 minutes
4 Minute AMRAP:
Burpee Box Jumps
*Rest 2 minutes
4 Minute AMRAP:
Walking Lunges
Accessory Core Work:
Partner Reactive Core on Rings or Floor
3 x 30 seconds each
Mainsite WOD
Complete 5 Rounds for Time:
10 Kb Clean & Jerks (50/35)
3 Ring Muscle-ups
Accessory Core Work:
4 Rounds for Quality:
1 minute Plank Hold, any style
10 Glute Bridges, any style
Metcon Madness
Complete for Time:
2000 meter Row
200 Double Unders
2 Mile Run
*Time cap = 45 minutes
Back Squats & 16 Min EMOM
Back Squats
Set #1: 5 @ 60%
Set #2: 4 @ 75%
Set #3: 3 @ 80%
Set #4: 2 @ 85%
Set #5: 1 @ 90%
Set #6: 8 @ 75-85%
16 Minute EMOM:
Odd Minutes: 6 Front Squats (135/95) + 6 Pull-ups
Even Minutes: 30 second Calorie Row
Saturday WODs
Endurance WOD (7:45a):
Complete for Time:
400 meter Slam Ball “chest pass”
400 meter Run
400 meter Slam Ball “keg toss”
400 meter Run
400 meter Slam Ball “lateral toss”, alt sides
400 meter Run
400 meter Slam Ball “granny pass”
400 meter Run
Community WOD (10:00a):
Complete for Time:
100 meter Slam Ball “chest pass”
200 meter Run
100 meter Slam Ball “keg toss”
200 meter Run
100 meter Slam Ball “lateral toss”, alt sides
200 meter Run
100 meter Slam Ball “granny pass”
200 meter Run