Mondays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Back Squat (1×5 @ 55%)

Back Squat (1×5 @ 65%)

Back Squat (1×3 @ 75%)

Back Squat (1×2 @ 85%)

Back Squat (1×2 @ 90%)

Back Squat (3×10 @ 70%)

Dessert

Metcon (Time)

5-10-15-20-15-10-5

FOR TIME:

Wall Balls (20/14#)

T2B

Cool down

3-way Couch Stretch

3 x30sec hold OH Shoulder Box Stretch

Thursdays @ Illumine


Main – WOD

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(No Measure)

Coaches Choice

Snatch (1×2)

Metcon (Time)

10!

Power Snatch

100m Sprint
Use 50% of your 1RM for Power Snatch

10!

10 Power Snatch

100m Sprint

then..

9 Power Snatch

100m Sprint

etc…

Cool down

400m jog

Deep Couch Stretch 5 rounds of :30

Benchmark Wednesdays

Main – WOD

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Warm-up (No Measure)

Coaches Choice

Baseline (Time)

500m row

40 squats

30 sit-ups

20 push ups

10 pull ups

Flight Simulator (Time)

5 unbroken double unders

10 unbroken double unders

15 unbroken double unders

20 unbroken double unders

25 unbroken double unders

30 unbroken double unders

35 unbroken double unders

40 unbroken double unders

45 unbroken double unders

50 unbroken double unders

45 unbroken double unders

40 unbroken double unders

35 unbroken double unders

30 unbroken double unders

25 unbroken double unders

20 unbroken double unders

15 unbroken double unders

10 unbroken double unders

5 unbroken double unders

You must stop between sets. You cannot jump single-unders between sets.

Time cap of 20 min

Mondays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Complex – 2 Front Squats & 1 Split Jerk (10 x 1 )

Perform 2 Front Squats and 1 Split Jerk
Perform 1 rep of the complex every minute on the minute (EMOM) for 10 minutes

Complex = 2 Front Squats and 1 Split Jerk at 60% of 1RM front squat

Advanced – 75% of 1RM

Interval – Sprint/Thruster/Pullup (5 Rounds for reps)

5 Rounds – 2:00 per round (Rest 1:00 between round)

100m sprint

10 Thrusters (95/65)

Max Pullups

Score is pull ups per round

Sub ring rows or jumping pullups

RX+ is (5) Thrusters at #155/#105

Max Chest to bar pullups

Saturdays @ Illumine

Main – WOD

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Partner WOD 10/11/14 (AMRAP – Reps)

26 min AMRAP:

Partner A runs one 400M Sprint

Partner B does AMRAP G2O (135, 95) until A gets back.

Switch and repeat. (score is reps of G2O) (Each person only runs and performs G2Os once.)

Partner A runs 400 M

Partner B does AMRAP Back squats from floor until A returns.

Switch and repeat.

Again, each person only runs once and squats once. Each back squat = 1 pt

Partner A runs 400 M

Partner B does AMRAP Double Unders

Switch and repeat. 10 Double Unders= 1 pt, round down.

Partner A runs 400 M

Partner B does AMRAP Burpees

Switch and repeat.

5 burpees= 1 pt

Fridays @ Illumine

Main – WOD

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Warm-up

(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Kettlebell Shoulder Press (5×5 each arm)

Strict press with Kettlebell

L-Sit (5×30 sec hold)

Dessert

Deuce II (Time)

Complete for time:

100 Double Unders

50 Front Rack Step Ups @ 50% of BW (24/20″)

30 HSPU
Courtesy of CF Rise

Thursdays @ Illumine

Main – WOD

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(No Measure)

Coaches Choice

Rope Climb (1)

Heavy Metal (AMRAP – Rounds and Reps)

10 Minute AMRAP

2 (Squat Cleans) @ 80% of 1RM

20 Pullups

100m sprint
If you are less than 3 months in and still working on technique with light weight. Please do the following workout instead

5 (squat) cleans

10 Ring Rows / Jumping Pullups

100m Sprint