Sprints Hollow Body Hold TRX Row Rower Rope Slam Renegade Push Up Tire Flip Shoot Throughs Burpees 1 Arm KB Thruster [email protected]:20 [email protected]:20 [email protected]:20
Strength: Hang Squat Clean, 5×4, 65% of 1RM Clean, Every 90 Sec WOD: Survival EMOM Min 1: 3 Hang Cleans (115/65), 2 Rope Climbs Min 2: 3 Hang Cleans, 15 ABMAT Sit Ups Goal is to complete 26 minutes Once you can’t complete the required work in the minute your workout is “over” —this […]
Strength: Deadlift, 6×4, EMOM, 75%, Touch and Go (4 reps without dropping in between) WOD: For Time 15-12-9 DL (255/185) Box Jumps then 12-9-6 DL (225/135) Burpees (regular) then 9-6-3 Burpee Box Jumps Alt. Pistols (2 for 1) then 6 Sprints (100 foot mark to fence = 1) (MAKE THESE QUICK!!!) 25 Min cap
Strength: Front Squat, 8×3, 80%, EMOM WOD: AMRAPS 9 Min AMRAP 9 Front Squats (60% of 1RM) 9 HSPU 9 HRPU Record Score 4 min rest 6 Min AMRAP 6 OHS (40% of 1RM Front Squat) -if not, scale the weight accordingly 6 HSPU 6 HRPU Record Score
Strength: S2O, 5×5, 10 minutes Set 1 and 2: Strict Press Set 3 and 4: Push Press Set 5: Push Jerk You should be adding weight after set 2 and 4 WOD: 24 Min AMRAP 10 T2B 200 Meter Run 7 S2O (135/95)
Strength: Hang Snatch, 5×3, work up to a 3rm, every 90 sec WOD: 6RFT Challenge 10 Chest to Bar Pull Ups 5 Hang Snatch (50% of 1RM SNATCH) 5 UNBROKEN Wall Balls (add 5 unbroken Reps every Round)* (5,10,15,20,25,30) *Every time you break up the wall balls you owe 30 double unders on the spot 25 […]
Sled Push L Sit Rower Rope Slam Seated D Curl Burpee Tire Flip SJ Weighted Crunches Deficit Push Ups KBS 30:25 40:25 30:20
Strength: Deadlift 5×1, 85%, EMOM WOD: Partner Chipper 100 Power Snatches (75/45) 100 Floor Presses (135/95) 100 Box Jumps (20″) 100 KBS (70/50) 100 ABMAT Sit Ups 100 Bentover Rows (95/65) *Split work how you like 25 min cap
Skill: Two Handed DB/KB Strict Press, 4×6 (both hands at the same time). (5 min to complete) WOD: For Time Part A: 400 Meter Run, 20 HSPU (record time) Part B: 14 Min AMRAP of: (14 min AMRAP Starts Immediately after Part A 7 Muscle Ups (mod: reduce # of Muscle Ups, then Pull Ups, […]
Strength: Clean, 5×3, 85%, Every 90 sec WOD: “DT” 5RFT 12 DL (155/105) 9 Hang Cleans 6 Shoulder to Overhead *Record Time rest 2 min 3 Rounds of: 30 Sec Max Dips 30 Sec Rest 30 Sec Max HRPU 30 Sec Rest =1 Round Keep count of your dips + HRPU for every round You […]
Strength: Tempo Back Squat, 50%, 4×5, 3 Sec Descent, 1 Sec Pause, 1 Sec Ascent, Every 90 sec WOD: 3RFT 3 Rounds of: 21 Slam Balls (30/20) 15 Thrusters (95/65) 9 DB/KB Burpee Box Step Overs ***record time after 3 rounds 2 min rest 3 Rounds of: (every 2 min for 6 min) 30 Sec […]
5RFT 400 Meter Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 5 Burpees 40 min cap Previously Done on 8.26.13
Gliders L- Raises/Knee Tucks TRX Row Rower Rope Slam Incline Dumbbell Row Hip Band Walk (ankles) Pass Betweens Bench Hops Sumo Squat 1x @ 30:30 [email protected]:20 [email protected]:20
Strength: Deadlift 10×3, 70%, Drop and Reset Every Set (EMOM) WOD: Partner For Time 400 Meter Run 20 DL (185/135) 20 Box Jumps (24/20) *Relay Style then into 8 Min AMRAP of 10 Rope Climbs 20 S2O (135/95) 30 KBS (70/50) *split work up as you wish then into 100 Toes to Bar For Time […]
Strength: Snatch, Find 1RM Power snatch to squat snatch complex (touch and go), 10 min WOD: AMRAPS AMRAP – 10 Min 40 Double Unders 8 Bar Facing Burpees (Face bar on jump, lateral burpee) 8 Snatches (80%) 2 min rest AMRAP – 6 Min 40 Double Unders 8 Bar Facing Burpees (Face bar on jump, lateral […]
Strength: Front Squat, 5, 5, 3, 3, 3 (%80, 80, 85, 90, 90+) (0:00, 2, 4, 6, 8) WOD: For Time – 25 min cap Part A: 50 Wall Balls (20/14), 50 Hollow Rocks Part B: 21-15-9 C2D Push Ups Front Squats (light, 115/75) HSPU Part C: Accumulate 2 Min in a handstand
Strength: Squat Clean, 3×1 @ 80%, 4×1 @90%, 1×1 at 100%+ WOD: 5RFT 200 Meter Run (if raining, 50 Double Unders) 5 Hang Power Cleans (135/95) 5 Thrusters (135/95) *Heavy Day Today 20 Min Firm Cap!
Strength: S2O, 4×6, 75%, Every 90 Seconds (0:00, 1:30, 3:00, 4:30) WOD: 20 Min Climb the Ladder 2 Alt DB/KB S2O (50/35) 2 Pull Ups 2 Burpees 4, 4, 4 6, 6, 6…so on for 20 minutes Report your score as 3 numbers (for example: 16, 8, 0 or 18, 18, 4 or 14/16, 0, […]
Sled Push Hi Lo Plank TRX Row GHD Lean Back Hold Rope Slam Seated D. Curl Tire Flip SSJ Shoot Throughs Rower Low Push Up Hold 30:25 (1x) 30:20 (2x) 20:20 (1x)
Strength: Deadlift 10×3, 65%,EMOM, Drop and Reset every rep. Fast Cycle Time WOD: “For Time” Part A: Every 3 min for 12 minutes of 75 Double Unders (mod: 1 for 1) 5 Muscle Ups (10 Pull Ups) 3 min rest Part B: For Time – 10 min cap 20-15-10 Alt DB/KB Snatch (50/35) T2B (mod: […]
Strength: Power snatch 3×1 @80%, 4×1 @90% (12 min on the clock) WOD: 3RFT Run 400m 21 SDHP (115/75) 21 HSPU Rest 1 minute after every round 25 min cap
Strength: Back Squat, 5×5, 75%, every 90 sec (0, 1:30, 3, 4:30, 6) WOD: 10 Min AMRAP 1 Rope Climb 12 Wall Balls (20/14) 12 BJO (24/20) *For classes with more than 10 people, some people will have to share a rope, so they can start 30 seconds/1 minute apart or so. 2 min rest […]
Skill: 7×1, Power Clean to Push Jerk, 12 minutes *record highest weight completed WOD: EMOM 16 OHL Steps 45/25lbs plate (1 for 1) 20 Chest to deck push-ups (mod # if necessary) 10 Weighted pistols (45/25 plate) (mod weight if necessary *Rotate through each movement as a new minute starts (0:00 Lunges 1:00 Push-ups 2:00 […]
Skill: Dumbbell Strict KB/DB Press, 5×4, Every 90 seconds (0, 1:30, 3, 4:30, 6) *warm up to a heavy set of 4 then start 5×4. Focus: Explode on way up, slow on way down. Elbows high and tight. WOD: For Time 100 Double Unders 40 KBS (70/50) 40 Lateral Bar Over Burpees 40 Front Squats […]
4th of July, July 4th For Time: “1776” 1000M Row/Run 100 Jumping Pull Ups 100 Single Jump Ropes 45 Wall Balls (20/14) 100 Singles 40 KB Swings (70/50) 100 Singles 35 SSJ 100 Singles 30 Ring Dips 100 Singles 26 Burpees
Skill: Deadlift SPEED work 10×3 @60% – Drop and reset each rep WOD: Partner Challenge Part A: AMAP: Shoot Throughs (switch every 5 reps) Keep a running total score Part B: AMAP: Sprints (run from 100 foot mark to fence and back, then switch). Keep a running total score Part C: AMAP: HRPU (switch every 10) Keep […]
Warm Up: Warm up to 85% Snatch WOD: For Time For Time: On a continuously Running Clock a. 100 Double Unders, 50 Chest to Deck Push Ups b. 4 Snatches at 85% c. 3 Rounds of: 30 Toes to Bar 400 Meter Run 10 OHS (Snatch Weight) (take off weight if you can’t OHS the 85%) […]
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