40 Min EMOM with a twist every 5 minutes Every Minute complete: 1 Semi Squat Clean (185/125) 2 Deadlifts 5 Push Ups Complete the above work within a minute On minute 5 instead of doing the above, perform 3 burpees On minute 10 instead of doing the above, perform 6 burpees On minute 15 instead […]
Part A: Calories + KBS = rep goal Round 1 = Rep Goal (30/25) 1 Min Max Calorie Row + 1 Min Max KBS (50#/35#) 1 Min Rest Round 2 = Rep Goal (34/28) Round 3 = Rep Goal (38/31) Round 4 = 42/34 Round 5 = 46/37 Round 6 = 50/40 If you complete […]
Front Squats 5×4, 75%, Every 2 min rep 1: Slow down and up rep 2: Normal down, Slow up rep 3: Slow down, fast up rep 4: normal down and up 3RFT – 12 Min cap 9 Squat Cleans (135/95) 5 Burpees 6 Front Squats 5 Burpees 3 Thrusters 5 Burpees
Push Press 2×3, no % 3×2, increase load 4×1, Increase load Every Min 6 Rd EMOM work for 40 sec each minute rest for 20 sec each minute Min 1: AMAP HSPU Min 2: AMAP Pistols Alt. Min 3: AMAP Jump Ropes (D.U) Min 4: Rest the entire minute repeat 5 more times 24 minutes […]
For Time – Chipper – 40 min cap 9 people start here 2,000/1,500 Meter Row 30 Semi or full Squat Snatches (135/95) 3/2.5 Mile Bike 30 SDHP (135/95) 5 Lap Run (indoor mod: 60 burpees) OR 9 people start here 3/2.5 Mile Bike 30 Semi or full Squat Snatches (135/95) 5 Lap Run (indoor mod: […]
Back Squats 5×4, 75%, Every 2 min rep 1: Slow down and up rep 2: Normal down, Slow up rep 3: Slow down, fast up rep 4: normal down and up 20RFT – 24 min cap 5 KBS (70/50) overhead 3 KB Goblet Squat 1 Muscle Up (or 3 Pulls ups & 3 dips) […]
Semi Squat Clean & Jerk 7×1, no%, every 90 sec 10 Min AMRAP 7 Kip Swings 7 Box Jump Overs (30/24) 7 HRPU 3 min rests Squat Clean & Jerk 7×1, no%, every 90 sec
Part 1- 3 min cap For Time 30 Wall Balls (20/14) 20 Kip Swings 10 SDHP (95/65) rest with remaining time if you don’t complete the above work under the time cap, you must repeat this part Part 2 – 5 min cap For Time 30 Wall Balls (20/14) 20 Kip Swings 10 SDHP (95/65) 10 […]
Front Squats 4×4, 65% every 90 sec set 1: Focus on Normal Tempo set 2: Focus on the Negative (downward phase) set 3: Focus on the slow upward phase set 4: Slow upward and the downward phase For Time Ladder – 20 min cap 10-8-6-4-2 Hang Semi Squat Cleans (185/125) Front Squats Burpee Box Jumps […]
Snatch Balance + 2 OHS = 1 set 5 Sets Every 90 Sec Off Racks For Time (Amanda) 12 min cap 9-7-5 Pulls Ups Dips Squat Snatch (135/95) FB: Muscle-ups Squat Snatch (135/95) (also do the rounds of 3 and 1) Away from the Whiteboard 8 Rounds of ;20 sec front support :10 Sec rest
Strict Press 4×4, no % Every 90 sec set 1: Focus on Normal Tempo set 2: Focus on the Negative (downward phase) set 3: Focus on the slow upward phase set 4: Slow upward and the downward phase WOD: For Time (Diane) 12 min cap 21-15-9 Deadlift (225/155) HSPU FB add a round of 6 […]
Skill: Kip Swings 36 Min Death By: 2/1 Bike Cals (add 2/1 each minute) 2 Kip Swings (add 2 each minute) 2/1 Rower cal (add 2/1 each minute) 3 Butterfly Sit Ups (20/14 ball) (add 3 each minute) Half class start on bike other half start on rower
Back Squats 4×4, 70% Every 90 sec set 1: Focus on Normal Tempo set 2: Focus on the Negative (downward phase) set 3: Focus on the slow upward phase set 4: Slow upward and the downward phase 21 Min AMRAP broken up into 3 segments (keep one score) 0:00 – 7:00 – Segment 1 15 […]
Part 1A With 3 minutes on the clock complete: 20 DB Snatches (50/35) switch every 5 (1 for 1) 8 Burpee Box Jump Overs (24/20) 25 Jump Ropes (Double Unders) 1 Min Rest If you do not complete the above work in the 3-min window then you must repeat this again after your Part B […]
Front Squats @ 50% In 2 minutes, 1 Sec pause in the hole then 1 squat 2 Sec pause in the hole then 2 squats 3 Sec pause in the hole then 3 squats 4 Sec pause in the hole then 4 squats 5 Sec pause in the hole then 5 squats In the next […]
Do 1 round of each as a warm up Skill all the movements Part A – 5 min AMRAP 50 Double Unders/75 Singles 2 Rope Climbs 45 Sec Plank 1 Min rest between parts Part B – 5 Min AMRAP 20/15 Cal Row 10 Dips (FB: Ring) 45 Sec Wall Sit or Hollow Rocks Perform Part […]
Strict Press 5×3 every 90 secs 8RFT – 15 min cap 10 Box Jump Overs (24/20) 10 KBS (70/50) Overhead Bike 15/10 cal after rounds 2, 4, and 6 (share bikes or use rower for 15/10) Push Press/Jerk 5×3 every 90 sec
Back Squat @50% In 2 minutes, 1 Sec pause in the hole then 1 squat 2 Sec pause in the hole then 2 squats 3 Sec pause in the hole then 3 squats 4 Sec pause in the hole then 4 squats 5 Sec pause in the hole then 5 squats In the next 2 […]
DL 7×2 85% every 90sec FOR TIME – 23 min cap Ready, Set, Go 7 Laps (indoor mod: 1600 meter row, 2.6mile bike) then 3RFT of 15 Burpees to Target 15 Kip Swings 5 Single Deadlifts (no TNG) (315/225)
00:00-13:00 Part 1: 12 RFT of 4 HSPU 8 Pull Ups or Rows (no Bands) 12 Air Squats (FB: 20# Vest) (rest with remaining time if you finish under 13 min) 13:00-14:00 rest 14:00 – 24:00 Part 2 If you finished the 12 RFT in under 13 minutes, then you will run a mile (to […]
00:00 – 10:00 – Back Squat 5×5, 70% Every 2 min then (keep bars out) 10:00-15:00 5 min AMRAP 10 KBS (70/50) Overhead 5 Burpee Box Jumps (24/20) 10 Butterfly Sit Ups (20/14 wall ball) 15:00 – 21:00 – Back Squat 3×5, 70% Every 2 min then (keep bars out) 21:00 – 28:00 – 7 […]
S2O – every 90 sec 2 x 2 Strict Press then 2 x 4 Push Press then 2 x 6 Push Jerk (add weight as you see fit) For Time – 25 min cap 3 Rounds 15 HSPU (FB: 3″ Def) 15/10 Bike Cals then 3 Rounds of 15 HSPU 15 Kip Swings (KT or […]
Snatch Work 00:00 – 5:00 – 5 Min EMOM of Muscle Snatch (75/45) of 7 reps Focus on fast hips, and fast transition 5:00-15:00 – 10 Min EMOM At the 5 minute mark, add weight and perform 1 Semi Squat Snatch every minute until you need to eventually start catching in a Full Squat Snatch […]
Semi or Full Cleans – For Time – 15 min cap 10 @ 65% 8 @ 65% 6 @ 80% 4 @ 80% 2 @ 90% 10 SSJ After Each Set (1 for 1) 10RFT – 11 Min Cap 1-10 Front Squats (135/95) 5 Pull Ups (FB: 7 C2B) Away from the whiteboard 4×8 Strict […]
HERO WOD – MCGHEE: 30 MIN AMRAP Partner AMRAP in 30 minutes of: 5 DL 275/185 13 Push-ups 9 Box jumps, 24/20 BEN’s twist – Run 400 meters after every Round! Alternate after every exercise and then run the 400 meters together Previous Years
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