Skill: Rope Climb http://isabellafitness.com/sat-1-11-14-the-rope-climb-clinic/ 10 Rounds (2 Min per round) Alternate between part A and B every two minutes Part A: Odd Rounds (1-3-5-7-9) 200 Meter Run (two Sprints out front) As many rope climbs as possible with remaining time from the two minutes Part B:Even Rounds (2-4-6-8-10) 40 Air Squats As many Push […]
Skill: Hang Clean 5,5,3,3,3 Ladder 10-9-8-7-6-5-4-3-2-1 Hang Clean (115/75) Weighted Crunch (35/15) DB Snatch 2 for 1 (50/30) Weighted Crunch (35/15)
For Time 30 Pull Ups 30 Box Jumps 30 Knees to Elbows 30 Front Rank Lunges (65/45) 1 for 1 30 KB Swing (55/35) 30 Push Press (95/65) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders (90 singles, 30 WJR) 30 Cal Row
Exercises: Rower Bike Shoot Throughs HRPU Bar Over Burpees Plate Burpees Assisted Pistols DB Box Overs Tire Flip Hand Stand Hold
35 Min on the Clock 2 Min Warm Up Ladder 10-1 Weighted Crunch Pass Betweens 2 for 1 then 1 Min Side Plank Left 1 Min Side Plank Right then 50 Full Crunches 50 Hollow Rocks 50 Hanging Knee Tucks (FB: T2B) *Every 3rd Minute – 30 Dumbbell Curls (both arms at the same […]
Gliders Wall Sit Curl to Press TRX Knee Tuck Plank Hops TRX Push Up Slam Ball Hollow Hold Burpees (together at the end) 30:25 1x 30:20 2x 30:20 2x
Start the clock: For Time 500 Meter Row (record your 500 meter row time as displayed on the rower) then immediately into 10-9-8-7-6-5-4-3-2-1 Ladder of Power Clean (115/75) FB (135/95) Shoulder to Overhead (115/75) FB (135/95) HRPU (record your final time from the clock) *Class will be divided up into 2-4 even groups (to accommodate […]
Skill: Backsquat 5×5 Part A: 8 Min AMRAP 8 Bentover Row (115/65) – Body needs to remain Strict 8 Hollow Rocks 2 min rest Part B: 8 Min AMRAP 8 Pull Ups 8 Lateral Bar Over Burpees 2 min rest Part C: 8 Min AMRAP 8 Deadlifts (185/135) 8 Box Jumps […]
Start the clock: 4 Rounds of 10 One-Arm KB Cluster (switch arms each round) 20 Flutter Kits (4 for 1) 30 Double Unders (90 singles/30WJR) then into 3 rounds of 10 Pike Push ups (FB: HSPU) 20 KB Swing (50/30) 30 Double Under then into 2 rounds of 30 Wall Balls (20/14) 30 Double Unders […]
Sled Pull/Sled Push Bike/Rest Box Overs/Slam Ball Up and Overs Double Unders/Hand Stand Hold TRX Row/HRPU Wall Ball/Pull Ups Banded Air Squat/Hip Band Walk
36 Min on the Clock 2 min Warm Up 10 Min AMRAP 10 Reverse Crunch Left 10 Reverse Crunch Right 20 Hollow Rocks 2 min plank 10 Min AMRAP 30 Side Crunches Left 30 Side Crunches Right 30 V-Ups 2 min plank 10 Min AMRAP 10 Dips 10 Diamond Push Ups 10 Dumbbell Curls […]
Sled Push Deficit Push Ups Weighed step ups (hold KBs at your side) Tire Flip (outside by bay door) Sledge Hammer (outside by front door where tires already are against wall) TRX Row Shoot Through Goblet Squat Rower (by main board) Russian Twist (next to row) 30:25 30:20 30:20 20:20 About a minute rest […]
Skill: Push/Split Jerk 5×4 12 Min AMRAP 8 Pull Ups 12 SDHP (115/75) 16 Mountain Climbers 2 for 1 (32 total knee drives) While one person is working on the AMRAP the other person is holding a plate (45/25) overhead. SWITCH WHENEVER you want. Pick up where the other person left off. You will come […]
Skill: 8 Round EMOM of 2 Heavy Power Cleans – Touch and Go (2 cleans in a row without letting go of the bar) WOD: AMAP Bar over Burpees (lateral) With 5 Minutes on the clock perform: 15 HRPU 15 Front Squats (115/75) 15 KBS (70/40) 15 V Ups With the time remaining from […]
In 30 minutes completed as many cards as possible Hearts – Thrusters (75/55) Diamonds – Double Unders x 2 Clubs – DB Snatches (1 for 1) (50/30) Spades – Box Jumps Joker – 5 Sprints (from fence to the t-shirt store) – the entire pavement and back Working in groups of 2 or 3 […]
Gliders Knee to Ball Rower Rope Slam Incline D row Tire Flip Hold chin over pull up bar (mod: Negative Pull Ups) Plank Hops Hip Band Walk KB Front Squat Burpees 1x @ 30:30 2x @ 30:20 2x @20:20
35 Min on the Clock For Time 2 Min Warm Up 5 rounds of 10 Weighted Crunches 20 Butterfly Crunches 4 Rounds of 20 Pass Betweens 1 for 1 10 Hollow Rocks 1 Round of 50-40-30-20-10 Full Crunch V-Up ***Every 5th min 3 sets of 10 Barbell Curls
TRX Row Hip Band Walk L-Sit Hold KBS Alt Med Ball Push Up Rower Crunch to Press Rope Slam Sledgehammer Slam Ball 30:20 (2x) 30:20 (2x)
20 Snatches (75/55) 25 Full Crunch 20 WJR 3 Sprints (last cone to fence and back = 1) 15 Snatches (95/65) 25 Full Crunch 30 WJR 3 Sprints (last cone to fence and back = 1) 10 Snatches (1155/75) 25 Full Crunch 40 WJR 3 Sprints (last cone to fence and back = […]
Skill: 3 Back Squats, EMOM for 10 minutes (min 0 – 9) With 25 minutes on the clock perform 25-20-15-10-5 (75) HRPU Wall Balls (20/14) ~30 Double Unders Each Rounds (mod: WJR) -Record your time once completing your last set up Jump Ropes …With the Remaining Time Complete 3,6,9,12,15…cont… Goblet Squats (50/30) V-Ups (2x […]
Skill: 3RM Power Clean – Touch and Go – 5,5,3,3,3 Partner 12RFT 8 Deadlifts (225/135) FB (275/155) 8 Strict Pull Ups 8 Bar Facing Burpees *Alternate Rounds *While 1 person is working the other is doing a hollow hold
Sled Push or Fireman’s Heavy Bag Carry Assault Bike/Slam Ball up and over/Tire Flip Rower Rope Slam Pistols Shoot Throughs 120:40 120:40 30:20
For Time 500 Meter Row 50 DB Snatch 1 for 1 (50/30) 50 Full Crunches 50 Wall Balls 1 for 1 50 Hollow Rocks 50 Lunges 1 for 1 50 Air Squats 50 Sec Plank * complete in any order but 50 reps must be completed before moving onto another exercise […]
Skill: 10 min EMOM, 3 Hang Power Clean and Jerks (115/75) 5RFT (min 0-12) 12 Deadlifts (135/95) 9 Hang Power Cleans 6 Bar Over Burpees AMRAP (12-24) 10 HRPU 20 SSJ 1 for 1 30 Russian Twist 1 for 1
3 Rounds 10 OHS (115/75) 20 Full Crunch 4 Sprints 2 min rest 3 Rounds 10 Snatches (115/75) 20 V Ups 40 Mountain Climbers 1 for 1
Pull Up Front Squat (95/65) Bar Over Burpee Shoulder to Overhead (95/65) Double Unders (Mod: WJR) 3 rounds In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 – 5 round versions. The […]
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