Benchmark Wednesdays @ Illumine


Main – WOD

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Coaches Choice

Review OHS – spend 20-25 minutes working on technique.

Do not load heavily until you have motor pattern down.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
If you are new/not proficient with OHS

Shoot for 3 rounds. OHS with Lighter bar or PVC

Scale accordingly

Tuesdays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Clean Complex (PC/HHPC/HPC/HSC) (3 x 1 )

1 Power Clean
1 Hi- Hang Power Clean
1 Hang Power Clean
1 Hang (Squat) Clean
3×1 @ 80% + 5-10lbs (from the last 3 weeks)

Dessert

5 Minute AMRAP – c2b &balls (AMRAP – Rounds and Reps)

5 Minute AMRAP
5 C2B Pullups
10 Wall Balls (20/14)

5 Minute AMRAP – RedWolf (AMRAP – Rounds and Reps)

5 Minute AMRAP
10 Burpees
100m Sprint

Cycle 1, Week 3, Day 1


Main – Level 2 Olympic Lifting

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Snatch (50%x2, 60%x2,70%x2, 80%x2, 85%x1, 90%x1)

Power Clean (50%x2, 60%x2, 65%x2, 70% 2×2)

Back Squat (60%x3, 70%x3, 80%x3, 85%x2, 80%x3)

Clean Deadlift (80%x3, 85%x3, 90% 2×2)

Shoulder Press (4×3)

Mondays @ Illumine


Main – WOD

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(No Measure)

Coaches choice

Meat & Sweet Potatoes

Back Squat (3×4)

3 rounds
Every 4 Minutes perform
4 back squats @ 80% +5-15lbs
5 weighted chinups

Big gulp (AMRAP – Rounds and Reps)

7 Minute AMRAP
100m run
50 double unders
3 snatches (115/75)
Sub KB snatch if issue with overhead

Cheryl’s B-day Workout


Main – WOD

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Metcon (Time)

Hearts – Pull-ups
Diamonds – Push-ups
Spades – Goblet Squats (53/35)
Covers – Wall Balls (20/14)
Jokers – 200M run
*8 burpee buy in before each card*

Pick a card from the pile. Do 8 burpees then 12 reps of the assigned movement (number on the card does not matter).

Accumulate 33 cards total per team to finish!

Level 2 Olympic Lifting – Week 2, Day 2


Main – Level 2 Olympic Lifting

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Snatch (off blocks or hang) (50%x3, 60%x3, 65%x3, 70%x3, 70% 3×2)

Power Clean (50%x2, 60%x2, 70% 2×2)

Split Jerk (60%x3, 70%x3, 75% 3×3)

Back Squat (60%x4, 70% 2×4, 80% 2×4)

Halting Snatch Grip Deadlift (75% 2×3, 80% 3×3)

Halting at positions 3 and 1

Shoulder Press (4×4)

choose a challenging weight

Good Mornings (1×6)

a little heavier than last week

Fridays @ Illumine


Main – WOD

De-Load Week

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(No Measure)

Coaches Choice

Front Squat (2×3 @ 80% + 5-15 lbs)

We will be adding to the weight we used for the last 3 weeks.

If you don’t have a weight find a challenging set up 3

Frun (Time)

3 RFT
15 Thrusters (95/65)
15 Pullups
100m run
50 double unders