6 stations, 6 minutes per station, keep track of nothing…just have fun, 3 people per station Station 1: AMRAP 10 Bicep Curls with a bar 10 Dips – your choice Station 2: AMRAP 20 ABMAT Sit Ups 20 V Ups Station 3: AMRAP 10 Chin Ups 10 TRX Rows Station 4: […]
Strength: Back Squat – 15 minutes to complete a 7×3. First set starting at 55% and progressively adding weight until you find a 3RM by your 7th set. (record your first and last successful 3RM) Highlight: Low bar vs High Bar WOD: For Time 30-20-10 of OHS (95/65) T2B Goblet Squats (70/45) 20 […]
Skill: Clean 4 reps EMOM for 5 min (0,1,2,3,4) @ 85% Focus: Wrist Curl on Pull, Elbows Straight During Pull WOD: 5RFT – 20 Min Cap 12 Deadlifts (155/105) 9 Hang Power Cleans (155/105) 15 Bar Over Burpees (forward jump, lateral burpee)
Strength: S2O: Week 5: (10, 6, 4, 4, 4) – 55, 75, 75, 80, 80% – Week 6 (Final Week) Highlight: Heels down on both dips, knees drive out WOD: 4RNFT 10 Strict Presses (50% of 1RM) 15 BJ (23/20) 40 WJR 1,000 foot run (125 foot mark to fence and back 4x) AMAP Unbroken KBS […]
Skill: SDHP Focus: Squeeze Glutes on pull to achieve hip extension Elbows stay long on the pull then pull after the squeeze Elbows straighten first on the return then hips follow WOD: Kellie 20 min AMRAP of… 3, 6, 9, 12, 15…continue by 3’s SDHP (95/65) HRPU Wall Ball (20/14) *Reporting your score is important […]
WOD: Bertha – 20 MIN AMRAP 10 Front Squats (75/55) 10 ABMAT Sit Ups 10 Shoulder to Overheads (75/55) 10 HRPU *Look up your old score from: Last Done On: 4.10.15
Skill: Clean 2 reps EMOM at @90% for 5 minutes (0,1,2,3,4) Focus: Elbows Externally Rotated, Curl wrists back on pull WOD: RFT’s On a continuously running clock: (25 min cap) 3RFT of: 10 Pull Ups 10 Cleans (50%) then into 2RFT of: 10 T2B 7 Cleans at (60%) then into 1RFT of: 5 […]
Skill: S2O: Week 5: (10, 8, 4, 2, 2) – 55, 75, 85, 90, 90% WOD: Tabata TRX Row Sprints (there/back) = 1 Weighted Crunch (45/25) OHL Step (45/25) 1 for 1 Rower/Bike (Calories) (extra people have to run) -8 Rounds at One Exercise (20 sec work, 10 seconds rest for 8 rounds) -1 Minute […]
Skill: Hip Hang Squat Snatch (Focus on elbows externally rotated, Keep bar in Hip Crease, Chest up on the dip) WOD: For Time With 30 minutes on a running clock perform: 20 Plate Burpees (45# BLACK plate) 20 Hang Squat Snatches [60% (round up)] 20 Bar Muscles Ups (Mod: Pull Ups, Jumping Pull Ups) 20 […]
Skill: Front Squat (Focus: Bottom position, slow decent, fast drive, Knees track of toes) WOD: EMOM and JESS P 28 Minutes on a Running clock to Perform: 0-5: 5 Min EMOM of 5 Reps @55% Front Squat 5-8: Rest 8-20: “Jess P” (12 Min AMRAP of: 10 Burpees, 25 Double Unders (mod: WJR) 20-23: Rest […]
50 ABMAT Sit Ups 40 Jump Ropes (weighted or D.U) 30 Slam Balls (30/20) 20 KBS (55/40) 10 Vertical Jumps 40 min AMRAP
Skill: Snatch – 5 TNG Reps Every 90 minutes for 5 rounds @ 75% of 1RM WOD: For Time Isabel- 30 Snatches (95/65) Record Time and then directly into 5-4-3-2-1 Hang Squat Clean (135/95) Rope Climb (15/14′) Sprints – Outside pavement – there/back = 1 25 min cap
Pull Ups (mod: Jumping Pull Up) Box Jumps (23/20) OHL Steps (45# plate) Ring Dips (mod: Bench) Alt Pistols (1 for 1) 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. The clock does not reset or […]
Skill: S2O – % Work (10, 8, 4, 4, 3) %55, 75, 85, 85, 90% (week 4) WOD: 5RFT 25 min cap 5 Strict Pressses (95/65) 10 Toes to Bar 15 SDHP (95/65)
Skill: Clean – 3 Reps EMOM for 8 rounds @ 80% of 1RM WOD: 21-15-9-6-3 For Time (25 min cap) Front Squat (155/115) Forward Facing Burpees (Forward Jump, Lateral Burpee) HSPU *scale the front squat weight to finish WOD
Skill: Front Squat % Work (10, 6, 6, 4, 4) %55, 75, 75, 80, 80% (Week 6) Deload WOD: Bertha – 20 MIN AMRAP 10 Front Squats (75/55) 10 ABMAT Sit Ups 10 Shoulder to Overheads (75/55) 10 HRPU Redone on 4.24.15
Natalie – Ladder 10 – 1 10 9 8 7 6 5 4 3 2 1 of Deadlift (185/135) Pull Ups (mod: Jumping Pull Ups) V-ups *25 Double Unders BEFORE each round For Time
7 Min Per Station Groups of 2 2 minute rest in between stations Station 1: AMRCAP You and your partner use one rope to complete AS many Rope Climbs as Possible Switch whenever and as often as you wish Record the total number of Rope Climbs and Scaled Rope Climbs Separately One person works at […]
Skill: Back Squat % Work (10, 6, 6, 4, 4) %55, 75, 75, 80, 80% (Week 6) Final Week – Deload WOD: Kelsey 6RFT 15 Wall Balls (20/14) 12 KBS (70/45) 9 OHS (115/65) 25 min cap *Goal: Scale to finish 6 rounds PREVIOUS DONE ON 6.30.14 PREVIOUSLY DONE 10.29.13
Skill: S2O % Work (10, 8, 6, 6, 4) %55, 70, 75, 75, 80% (week 3) WOD: 20 Min AMRAP 7 S2O (135/95) 7 Burpees 7 SDHP (135/95) 7 SSJ (2 for 1) 7 DL (135/95) 7 HSPU 7 Cleans (135/95)
Broad Jumps (on turf) Slam Balls TRX Rows Rower Rope Slam Curl to Press Hip Band Walk Shoot Throughs KB SDHP Burpees * Altogether at end (record each round of burpees) Rd 1: 30:25 Rd 2: 30:20 Rd 3: 30:20 Rd 4: 20:20
Skill: Front Squat % Work (10, 8, 4, 2, 2) %55, 75, 85, 90, 90% (0:00, 2:30, 5:00, 7:30, 10:00) WOD: MARY 3RFT OF: 9 ALT DB Snatches (2 for 1) (50/35) 23 Box Jumps (20″) 23 Plate Burpees (45# black) 23 HRPU 23 KBS (70/45) 25 min cap
Skill: Clean 5 TNG reps every 90 seconds for 5 rounds at 75% (0:00, 1:30, 3:00, 4:30, 6:00) WOD: Partner WOD In 30 minutes complete: 60 Partner Wall Balls (1 for 1) (20/14) 12 Rope Climbs (1 for 1) 75 Hang Cleans (95/65) 100 Shoulder to Overhead (95/65) once complete and with […]
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