3RM: Back Squat 5-5-3-3-3 WOD: Descending Ladder 10-9-8-7-6-5-4-3-2-1 SDHP (135/95) HRPU Wall Balls (20/14) Plate Burpess (jump on 45# plate) 30 minute cap Ben- 10:00
5 Rounds for Time 5 Squat Cleans (185/115) 10 Pull Ups 15 KB Swings (70/50) 30 min cap
You have to come to class to see how this is a throwback bootcamp Rope Slam Hip Band Walk Farmer’s Walk TRX Row Curl to Press Partner Wall Ball Knee to Ball Shoot Throughs Weighted Jump Rope Burpees (at the end together) 4 rounds 30:30, 30:20, 30:20. 20:20
http://youtu.be/be97kgQ1Aw8 http://youtu.be/1VcHo0Yr1YA Skill: Snatch Part I: 10 minutes to snatch As Much Weight As Possible and EMOM: Firebreather: 2 Ring Muscle Ups EMOM: RX: 1 Bar Muscle Ups EMOM: Scaled: 3 Lateral Bar over Burpees (no RX Weight for Snatch) 3 minute rest Part II: AMRAP – Max rounds in 3 minutes 3 Toes […]
Skill: Deadlift 15 Deadlifts (225/155) FB(225/155) 30 Full Crunches 10 Deadlifts (245/175) FB(275/185) 30 Weighted Crunches (45/25) 5 Deadlifts (265/195) FB (315/215) 30 Burpee Squat Jumps 30 Knees to Elbows 30 Box Jumps (20″) 5 Deadlifts (265/195) FB (315/215) 5 /3 Rope Climbs (FB ONLY) Cash Out: Buddy Bis (if time allows)
Skill: Push Jerk/Dumbbell Snatch 30 Minutes of: 20 Push Presses (105/75) 200 Meter Run 20 Alt Dumbbell Snatches (20 altogether. 10 each arm. alternate each time) (50/30) 200 Single Jump Ropes (70 Doubles) 20 HRPU (Firebreather: 20 HSPU)
4RFT 5 Cleans (95/65) FB: (155/115) 10 Stationary Front Rack Lunges 5 Cleans 10 Pull Ups 5 Cleans 10 Pull Ups 5 Cleans 10 Front Squats 1 minute rest If you finish 4 rounds in under 20 minutes you get a 5th round
Deck Of Cards Exercises: Hearts: Goblet Squat (50/30) Diamonds: Burpees Spades: Ground to Overhead (45/25) Clubs: Weighted Jump Rope x 2 Joker: 400 Meter Run
http://youtu.be/be97kgQ1Aw8 http://youtu.be/1VcHo0Yr1YA Skill: Snatch Part 1: 10 minutes to snatch As Much Weight As Possible 3 minute rest Part 1: 11 Min AMRAP of: 9 Wall Balls 18 Alternating Weighted Step Ups (50/20# KB) 20″ box 9 Alternating Push Presses (50/20# KB) 2 minute rest Part 3: 2 Minute Weighted Plank […]
25 KB Swings (70/50) 200 Meter Run 20 KB Swings 200 Meter Run 15 Mountain Climber Push Ups 200 Meter Run 10 Mountain Climber Push Ups 200 Meter Run 5 OHL (45/25) 2 for 1 Record your time when you finish the 5 OHL Then work yourself back up starting from the OHL Every 3rd […]
SEPTEMBER’S MONDAY THEME: AMRAP MONDAYS 12 Min AMRAP 10 Burpees 25 Double Unders (75 Singles) 3 min rest 12 Min AMRAP 7 Deadlifts (.75 x body weight) 10 Pull Ups 15 Full Crunches Mary 6 +29
Skill: Clean and Jerk 10 Cleans (115/65) 10 Presses/Jerks (same) 20 Pull Ups 5 Clean and Jerks (115/65) 400 Meter Run 30 min cap
As a partnership complete the following: 1000 Jump Ropes 500 Air Squats 250 Full Crunches 128 Burpees 64 Partner Clap Push Ups 1 mile run each (you do not have to run together)
Skill: Snatch AMWAP – As much weight as possible You will have ten minutes to perform snatches. Multiply the weight used by the number of reps. You can change the weight throughout the ten minutes. AMPAP – As many Points as possible In 4 minutes accumulate as many points as possible. The number in parenthesis […]
Skill: KB Squat Clean For Time 7 rounds of: 7 Push Presses (75/45) 7 KB Swings (45/25) 7 Box Over Burpees (20″) RECORD TIME then 2 Rounds of 10 Left Handed Squat Clean (KB) 10 Right Handed Squat Clean 20 Wall Balls 20 Russian Twists (2 for 1’s) RECORD FINAL TIME 30 min cap
Skill: Back Squat 23 minutes of: 9 Front Squat (135/95) 9 Toes to Bar 11 Box Jumps (20″) CMC: Same as above but a 400 meter run after each round
Bootcamp -2x at each spot 30:20 Rope Slam Sandbag KBS Farmer’s Walk Toes to Bar Tire Flip Burpee Pull Up Plank Hops Reverse Crunch TRX SJ Rower Plank Tabata – 2 rounds at each station 20:10 1 Final round of Bootcamp 30:20
Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. For More info: Click Me FireBreather (FB) 6RFT: 30 Squats 19 Power Cleans (135/95) 7 Strict Pull-ups Run 400 meters RX 4RFT: 30 Squats 19 Power Cleans (135/95) 7 Strict […]
Throw Back Thursday – we are revisiting old school workouts Original Date: 12/7/11 SKILL: Bentover Row The Timed Ladder 2 Min Plank 1 min 45 sec HRPU 1 min 3o sec Burpees 1 min 15 sec Dips 1 min Box Jumps 45 sec Russian Twist 30 sec Over Head Hold (OHH) 15 sec Bentover Row […]
COMMON SNATCH MISTAKES. CLICK ME For Time Ladder 10-9-8-7-6-5-4-3-2-1 Snatch (95/55) Toes to Bar SDHP (95/55)
For Time 21-15-9-15-21 Thrusters (95/65) Full Crunch Burpees
Rope Slam Box Over Burpees Full Crunch Bicep Curls Tire Flip Ring Row Toes to Bar Slam Ball Over Shoulder Sumo Squat Knee to Ball Rower 2x at each station before rotating 30:20 1x at each station 30:30 1x at each station 20:20
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