Tuesdays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Metcon (Weight)

12 Minute EMOM

E: 3 Power Cleans @ 75% of 1RM
O: 100m Sprint

Masters Chipper 2014 Games (Time)

For time:
10 Deadlits (275#)
20 Pull-ups
30 Box jumps (24/20)
40 Kettlebell swings (53/35)
50 Double-unders
40 Kettlebell swings
30 Box jumps
20 Pull-ups
10 Deadlits

Deadlift Loads:
Men 45-49 – 275 pounds
Men 50-54 – 255 pounds
Men 55-59 – 245 pounds
Men 60+ – 225 pounds
Women 45-49 – 195 pounds
Women 50-54 – 175 pounds
Women 55-59 – 155 pounds
Women 60+ – 135 pounds

Box Heights:
Men 45-54 – 24 inch
Men 55+ – 20 inch step up
​Women 45-54 – 20 inch
Women 55+ – 20 inch step up

Kettlebell Loads:
Men 45-54 – 53 pounds
Men 55+ – 44 pounds
​Women 45-54 – 35 pounds
Women 55+ – 26 pounds

Time Cap: 17 minutes

Mondays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Back Squat (1×10)

1×10 @ 60%

Back Squat (1×8)

1×8 @ 65

Back Squat (2×6)

2×6 @70%

Back Squat (1×4)

1×4 @ 80%

Metcon (No Measure)

15 Minute EMOM

First Minute 7 Strict Pullups

Second Minute 30 Seconds Max Cals (Row)

Third Minute 7 Ring Dips (Sub pushups)
This will be JDW format (Just Do Work)

Do everything for quality and have at it with some max effort calorie rowing in between!

Fridays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Turkish Get Up (5 x 1)

In 10 Minutes build up to your heaviest 1RM turkish get up.

Back down one weight (If heaviest was 88#, go down to 80# for the 5×1)

Perform 5 sets of 1 Turkish Getup (each arm) in 10 minutes

400 matters (Time)

3RFT
10 Hang Power Snatches (115/75)
10 T2B
400m run

Thursdays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Front Squat (3 x 5 Tempo Squats 41X1)

(Start at 50% of 1RM Front Squat & work your way up to challenging set of 5).

Please note the tempo prescription – this is a slow, 4-second descent followed by a 1-second pause at the bottom. The athlete should then attempt to move the barbell quickly back to the starting position, pause for a full breath and brace at the top, and repeat for 5 reps.

Metcon (2 Rounds for time)

Complete 9, 7, 5 for time of:
Hang Squat Clean (155/105)
Burpees

Rest until the running clock hits 6:00 then…

3 RFT:
30 Wall Balls (20/14#)
100m sprint
Notate the time it takes to complete both workouts

Tuesdays @ Illumine

Main – WOD

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(No Measure)

Coaches choice

Clean/Press/Push Press/ Jerk Complex (5 Rounds )

5 rounds

1 Round Every 3 minutes of..

70% of 1RM Strict Press
1 Power Clean
4 Strict Press
3 Push Press
2 Push Jerks
1 complex every 3 minutes for 5 rounds

8 Minute to win it (Time)

8 Minute cap
1000m row
100 double unders
20 muscle-ups
Scale – Sub 20 ring dips (or pushups) and 20 burpee’s for the 20 muscle ups

Mondays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Back Squat – 20 RM (20 x 1)

20 rep max back squat effort – without putting the bar down.
In 20 Minutes find your 20RM back squat

*Think 60% ish of your 1RM. Remember you won’t have the energy for many attempts at 20 reps so choose weights carefully

Hollow Rocks (5 Minute EMOM – :30 on :30 off for 5 Minutes)

5 Minute EMOM

:30 hollow rock or hollow hold per round, rest the remainder

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP
5 Pullups
10 KB Swings (53/35)
100m sprint