Mondays @ Illumine


Main – WOD

Deload week is upon us!

We will be using this time to drill down technique work on some awesome skills!

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Appetizer

(No Measure)

Coaches choice

Meat & Sweet Potatoes

Kettlebell Snatch (In 30 minutes build up to a heavy 5 rep)

If you have experience with KB Snatches use this time to build up to a heavy 5 reps.

If you are new to the movement do not worry about the weight and focus on getting the technique down.

You forearms will thank you for it ;)

Dessert

1-Mile Run (Time)

Max Effort 1-Mile Run

Fridays at Illumine

Main – WOD

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Appetizer

Warm-up (No Measure)

Coaches Choice

Meat & Sweet Potatoes

Front Squat (5×5 @ 80% of 1RM | 5 High Box Jumps (4 Min Rounds))

High Box Jumps (Step Down) (Distance)

High Box Jumps

AF Light (Time)

Start with 5 burpee’s
Then Every Minute On the Minute do 5 Burpee’s

30 wall balls (20/14)
30 push jerks (75/55)
30 Pullups
30 Walking Lunges OH (45/25)
30 Ring Dips

Thursdays @ Illumine

Main – WOD

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Appetizer

Warm-up (No Measure)

Coaches choice

Meat & Sweet Potatoes

100m sprint (5 Rounds for time)

100m sprint
5 rounds
4 Minutes/round
-100m sprint for time
-5 Power Cleans at 80% of 1RM
-5-10 strict pullups (scale jumping pullups with negatives)

Power Clean (5×5 @ 80% of 1RM (or find heavy set of 5))

Pull-ups (5 x 5-10 (5th set – max reps))

Dessert

Partner Slam Ball / Farmers Carry (Time)

Partner -100 Slam Balls
(2 people = 100)
(3 people = 150)

then..

1000ft (10 rounds of 100 ft) Partner Farmers Carry (Heavy)
(3 people 1500 ft)

Wednesdays @ Illumine

Main – WOD

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Appetizer

Warm-up (No Measure)

Coaches Choice

Meat & Sweet Potatoes

Deadlift (5×5 @ 80% of 1RM (Hand Release))

5 rounds
In 3:00 complete 5 Deadlifts and 1:00 of Hollow Holds

Dessert

Metcon (AMRAP – Reps)

10 min AMRAP:

50ft Bear Crawl
5 Deadlifts (115/75#)
10 Wall Balls (20/14#)
Bear crawl is a buffer; it does not count as a rep.

Tuesdays @ Illumine

Main – WOD

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Appetizer

Warm-up (No Measure)

Coaches Choice

Weightlifting

Power Snatch (5×3 @ 70% of your 1RM)

5 Rounds Total (15 Minutes)
In 3 Minutes ea round
Power Snatch – 5
Tempo Dips – 5

Tempo Dips (5 x 5 (sub tempo pushups))

3 down
2 at bottom
1 up

It doesn’t get much butter than this (AMRAP – Rounds and Reps)

6 Minute AMRAP
5 Clean & Jerks (115/75)
5 Burpee’s

Warm-up (No Measure)

Cool-down:
500m row + sub scap/lat release

Mondays @ Illumine

Main – WOD

Week 3 of the 8 week strength program!

De-load week next week.

Skills sessions everyday!

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Appetizer

Warm-up (No Measure)

Coaches Choice

Meat & Sweet Potatoes

Back Squat (5 Rounds of 3 @ 85%)

Weighted Chin-up (5 Rounds of 5)

Dessert

Metcon (Time)

12 Minute Cap

(stagger start groups of 10 / second group starts at 3:00)

500m row
40 American Swings (53/35)
100m run
30 Pullups
100m run
20 T2B
100m run
10 Burpees

Score is time (If you do not finish put in notes where you got up to)

(run and row don’t count for reps)

Saturdays @ Illumine


Main – WOD

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Metcon

Sleigh Bells Ring…Are You Listening??? (Time)

Buy-in:
-800m indian run

then…

-125 toes to rings
(active rest: jumping jacks)
-125 wall balls
(active rest: planks)
-125 russian kb swings (70/53)
(active rest: dead hang in hollow body hold)

Buy-out:
-50m sled pulls x2
(a1 to a2, a2 to a3, a3 to a4, a4 to a5)