Fridays @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Front Squat (3 x 3)

Skin-The-Cats (3 x 3 )

3 Minutes at a time (Fran) (AMRAP – Rounds and Reps)

In 3 Minutes perform 3 Rounds of

12 Thrusters (95/65)

12 Pull-ups

If you finish within 3 Minutes …

Repeat until you don’t make the next

3 Minute cap per 36 reps

When done.

Max Effort 1000m Row Below

Repeat until you do not break the 3 Minute marker

1000m Row (Time)

Max Effort 1000m Row
Once done with the ridiculous WOD above..

Whether you didn’t make it past round 1 or if you made it to round 5…

Perform Max Effort 1000m row

Thursday @ Illumine


Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Strength Blok Snatch Complex (7 x 1)

1 Snatch Grip Deadlift (halting)

1 Hi-hang Power Snatch

1 Hang Power Snatch

1 OHS
Perform 1 complex per minute

* Use 65% of 1RM Power Snatch

Hollow Body Hold (7 x 1)

Tiny Dancer (Time)

For Time

400m run

20 lunges (back rack) (75/55)

200m run

20 lunges (back rack) (75/55)

400m run

Cool down

1000m row

Tuesdays @ Illumine

Main – WOD

View Public Whiteboard

(No Measure)

Coaches Choice

Strength Blok Clean Complex (7 x 1)

1.Clean Grip Deadlift

2.Hang Power Clean

3.High-hang Power Clean
Every Minute on the Minute perform 1 rep at 65% of 1RM

RFQ (Reps for quality)

Handstand Hold (Handstand Practice)

Easier than yesterday (AMRAP – Rounds and Reps)

7 Minute AMRAP

10 Pushups (RX+ HSPU)

10 KB Swings

50 Double Unders (Or 1:00 D/U practice)

Cool down

Box Shoulder Stretch

Static Hold (Superman) x 5

Mondays @ Illumine

Main – WOD

Let the 8 week Illumine Strength Blok begin!

View Public Whiteboard

(No Measure)

Coaches Choice

Back Squat (5×5 )

Pull-ups (Max Unbroken )

Ambitious (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

200m Run

10 Muscle ups (30 burpee pull-ups)

10 Front Squats (155/95)