WOD

5 ROUNDS

12 BURPEES

9 DEADLIFT

6 HANG CLEAN

3 PUSH JERKS

50 DOUBLES

*Use 60-65% of C+J 1RM

AT HOME WOD (No Weight)

5 ROUNDS

12 BURPEES

9 LUNGES (each leg)

6 JUMP SQUATS

3 PUSH UPS

50 DOUBLES (50m sprint; 50 jumping jacks)

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100 KB FLOOR PRESS

90 KB CURLS

80 KB DEADLIFT

70 KB PLANK PULLS

60 KB SNATCH (30each)

50 KB SDHP

40 KB GOBLET SQUAT

30 KB ALT. CLNS

20 KB ROWS (10each)

10 KB TGU (5each)

Run 200m b/w completed movements

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OTM X 6 (30l00)

0-1:00: 2-3 C+J

1-2l00: 8-12 BURPEES

2-3:00: 14-20 LUNGES

3-4:00: 10-15 KB SWINGS

4-5:00: 30sec HOLLOW BODY

AT HOME WOD

OTM X 6

1- 8-12 BURPEES

2- 14-20 LUNGES

3- 10-15 KB SWINGS

4- 10-14 ALT. KB CLEAN & JERK

5- 12-20 SIT UPS

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RUN, ROW, BIKE, SKI

ACCUMULATE 5K

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3 X

10 BACK SQUATS

10 DB ROW (EACH)

10 LEG RAISES

3 X

10 BENCH PRESS

10 DB PULLOVERS

:30 SIDE PLANK

3 X

10 DEADLIFT

10 DB STRICT PRESS

10 DB CURLS

30 PLANK TAPS

Pick your own loads

Pick loads that allow unbroken sets

AT HOME WOD

4 X

50 Flutter kicks

20 Kb Swing (air squats)

15 Chair dips

10 Lunges (each)

50 Bicycle Crunches

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3 ROUNDS

25 STRICT PULL UPS

RUN 400

50 SIT UPS

RUN 800

OPTION 2: Threshold Run (Week7; Run#1)

Check our Instagram and or Facebook for more information.

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WE WILL BE BACK IN THE GYM HOLDING CLASSES

ON MONDAY THE 18TH. IF YOU HAVEN’T LET ME KNOW

WHAT TIME/CLASS YOU ARE WANTING TO ATTEND PLEASE

LET ME KNOW ASAP.

Again for more updates please be talking to your gym buddies and

checking Instagram and Facebook. Looking forward to seeing some of you!

FRIDAY WOD

3X

50 DOUBLES

25 ABMATS

10 SNATCHES 115/75

THEN

12-9-6

FRONT SQUATS 155/105

DIPS

THEN

3X

RUN 400

15 BAR FACING BURPEES

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20 EMOM

3 DEADLIFT 205/155 (50-55%)

5 PUSH UPS

7 BOX JUMPS 24/20

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10-8-6-4-2

TGU 25/20 (5 each side)

C+J 135/95

FRONT SQUAT

*check out our Instagram or Facebook page for more details!

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10-8-6-4-2

TGU 25/20 (5 each side)

C+J 135/95

FRONT SQUAT

*check out our Instagram or Facebook page for more details!

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5 ROUNDS

RUN 400

15 THRUSTERS 75/55

15 KB SWINGS 53/35

R1: 25 PUSH UPS

R2: 25 LUNGES (EACH)

R3: 25 PULL UPS

R4: 25 BURPEES

R5: 25 V-UPS

Every Round starts with a 400m Run, 15 thrusters, and 15 kb swings.

Jump rope for 2:00 if not able to run the 400’s.

Stay tuned in about opening back up on the 15th. We are still waiting for the official word that Lane County gets approved to Open.

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100 BURPEES FOR TIME

EVERY 2:00 STARTING AT 0:00 PERFORM

15 KB SWINGS 53/35

15 SIT UPS

Continue this every 2:00 until you have

accumulated 100 Burpees

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10-9-8……1

Dips

Strict Pull ups

Back Squat 135/95 (50-55%)

Alternating Leg Raises

(20-18…….2)

Plank Shoulder Taps

(50-45…….5)

Perform 10 Dips, 10 Pull ups, 10 squats, 20 Alt. Leg Raises, 50 Shoulder Taps.

Then 9 Dips, 9 pull ups, 9 BS, 18 Alt. leg raises, 45 Taps. Continue down to 1 dip,

1 pull up, 1 BS, 2 leg raises, 5 taps.

For more details check out our Instagram or Facebook page!

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10 ROUNDS

20 BOX STEP UPS (10each leg)

4 DEVILS PRESS (2/50/35’S)

15 AIR SQUATS

30 DOUBLE UNDERS

20 ALTERNATING DB SNATCH 50/35

For scaling/modifications check out our Instagram or Facebook page!

Also if anyone is interested we have been and are doing ZOOM Classes

Mon/Wed/Fri @ 5:30am

And Everyday @ 9am

Please message me if you’re interested in joining in!

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TABATA

8X :20 WORK/:10 REST

DEADLIFT 115785

HANG POWER CLEAN 95/65

FRONT SQUAT 75/55

PUSH PRESS 55/45

Rest 1:00 between movements

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3 ROUNDS

10 STRICT PULL UPS

20 PUSH UPS

30 SIT UPS

40 JUMPING LUNGES

30 SIT UPS

20 PUSH UPS

10 STRICT PULL UPS

REST 2:00

REPEAT

For more WOD details check out either our Facebook or Instagram page!

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3 Rounds

:30 Db Curls

:30 Strict Press

:30 Lateral Raises

:30 Upright Rows

:30 Push Press

:30 Curls

:30 Rest

:30 Legs Straight (together)

:30 Legs Wide

:30 Crunch hold

:30 Leg Raises

:30 Rest

Repeat (3X total)

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Run 200; 50 Pull ups

Run 200; 50 Air squats

Run 200; 50 Push ups

Run 200; 5o Box jumps

Run 200; 50 DB C+J

Run 200; 50 V-ups

Run 200; 50 Jumping lunges

RUN 200!

For more details and options to scale check out our Facebook or Instagram page.

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RUNNERS ACCESSORY CIRCUIT

3 ROUNDS

1. 15 KB SWINGS

2. 20 LUNGES

3. 15 DIPS

4. 10 DB ROWS (each arm)

5. 40 PLANK SHOULDER TAPS

6. 15 HAMSTRING WALKOUTS

7. 30 SWIMMERS (15 each side)

8. 15 DB CURL TO PRESS

9. 12 SIDE PLANK CLAMSHELLS (each side)

10. 20 SIT UPS

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5 Rounds

200m Run

5 Burpees

10 Kb Swings 53/35

15 Deadlifts 75/55

20 Back Squats

1. For the 200m Run you can pace off 130 steps for ~100m and use that as your out and back for 200m or jump rope for about 1:00.

2. Burpees can be scaled to hands or an elevated surface.

3. For the Deadlift and Back Squat its one bar one weight. Use ~30-35% of your Back Squat 1RM. You can also use a kb for the deadlifts if you do not have a bar or sub step back lunges for the deadlifts. Back Squats can be scaled to air squats if needed.

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