Thursdays @ Illumine


Main – WOD

View Public Whiteboard

Appetizer

(No Measure)

Coaches Choice

Gymnastics

Learn Handstand progressions
Wall Walks
Hand Stand Push Up
Hand Stand Walks

Handstand Push-ups (Leann New Skill)

Handstand Walk (Max Distance)

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

Wednesdays @ Illumine


Main – WOD

View Public Whiteboard

Appetizer

(No Measure)

Coaches Lead

Meat & Sweet Potatoes

100 Double Unders (Time)

100 double unders for time

Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

Tuesdays @ Illumine!


Main – WOD

View Public Whiteboard

Appetizer

(No Measure)

Coaches Choice

Meat & Sweet Potatoes

Rope Climb (Complete 10 Rope Climbs)

Dessert

Metcon (5 Rounds for reps)

5 Rounds
(ME = Max Effort)
:45 ME Strict Pull-ups
:15 Rest
:45 ME Burpee Box Jump (24/20)
:15 Rest
:45 ME Double Unders
:15 Rest

140421


Main – Competition Class

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Hang Clean

Split Jerk (5×2 (Perfect Form – 70%ish))

Split Jerk (1×2 @ 95%)

Back Squat (1×10 @ 60%)

Back Squat (1×8 @ 70%)

Back Squat (1×6 @ 75%)

Back Squat (1×4 @ 80%)

Front Squat (1×5 @ 60%)

Front Squat (3×5 @ 70%)

45/15 ME Burpee Box Jumps/ME Strict Pulllups (10 Rounds for reps)

5 Rounds of
:45 ME Burpee Box Jumps (24/20)
:15 Rest
:45 ME Strict Pullups
:15 Rest

Mondays @ Illumine


Main – WOD

Deload week is upon us!

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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

View Public Whiteboard

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