Month: January 2019

Front Squats, 6×1, Rest time is your optionSuggested rest between 2:30 minutesIf you establish what you want to be your 1RM within 5 minutes then do a 5×3 front squats at 75% every 2 minutes 20 MIN AMRAP 12 DB Walking Lunges (50/35)50 Jump Ropes5 HSPU (increase 5 reps every round)

S2O1×3 every 90 sec2×2, every 90 sec4×1, every 90 secoff racks, no SPLit Jerk 5 Rounds For Time, 15 min cap 12 DL (155/105)9 Hang Cleans 6 S2O Finisher5 Strict Leg Raises10 Barbell Bicep Curls 10 V Up Leg Overs (10 each way)10 DB Pull Overs to Close Grip Press

3 Rounds of7 Double DB Snatch (35/20) (FB 50/35)10 Box Jumps (24/20) Bench Press, 60%, 50 RepsReverse Grip Front Raise, 10 each 3 Rounds of7 Sprawl to Double DB Snatch10 Box Jumps (24/20) FB 27/22 Reverse Grip Rows, 50, 85% of what you used for BenchRear Raise 3Rounds of7 Plank Rows + DB Sprawl + […]

Clean and Jerk, 10×1, EMOM For Time, 12 min cap 21-15-9Thrusters (95/65)Pull Ups Clean and Jerk, 10 min, 5×1 every 2 min

Back Squats, 6×1, Rest time is your optionSuggested rest between 2:30 minutesIf you establish what you want to be your 1RM within 5 minutes then do a 5×5 back squats at 75% every 2 minutes 5RFT, 22 min cap 30 Wall Balls (20/14)10 SDHP (115/75)With the time left from the 22 min, complete max Rope […]

Use this link to orderhttps://www.surveymonkey.com/r/3MNBLVS Tempo Front Squats, 45%, 90 sec3×1 (9 down – 1 pause in the hole – 9 up)3×2 (6 – 1 – 6)3×3 (3 – 1 – 3) For Time 10-20-30-20-10, 25 min capWall Balls (20/14)DB Sprawls (20/10) Burpee without chest and thighs coming all the way down.5 Hang Cleans after each round (185/125)

Use this link to orderhttps://www.surveymonkey.com/r/3MNBLVS Bench Press, 7×5, 80%Farmers Hold 70s/50s Every 2 min Pre Exhaust – 10 min cap DB Front Raise, 10 thenDB Side Raise, 10 thenDB Rear Raise, 10 3 sets total, 30s rest 5RFT- 10 min cap HSPU 3-6-9-12-15Kip Swings 15-12-9-6-3

Use this link to orderhttps://www.surveymonkey.com/r/3MNBLVS Tempo Back Squats, 50%, 90 sec3×1 (10 down – 1 pause in the hole – 10 up)3×2 (7 – 1 – 7)3×3 (5 – 1 – 5) 20 Min AMRAP3 Snatches 70%9 OHS27 ABMAT Sit Ups1 min rest

Bicep Curls, 10 each down to 1 eachDB Pullovers to Close Grip Bench, 10-110 min cap Partner Max Reps, 14 min1 minute on the clock:10/7 Row 5 Ball Over Shoulders (50/40)Max KBS with remaining time from the minute (70/50)Switch on and off every minuteone person works, while the other person rests Chest Fly 10-8-6-4-2-4-6-8-10Back Fly, […]

38 Min AMRAP 15/10 Cal Bike10 Front Rack Lunges (95/65) (FB 135/95) 1 for 115 HRPU*5 Clean and Jerks (95/65) (FB 135/95)*increase load every round until you don’t want to anymore (20/10)

Barbell Complex 5 Deadlifts + 1 Semi Squat Clean + 5 Front Squats = 1 set 6 sets, add weight each set if you can Every 2 min 30 sec For Time Chipper, 25 min cap 40/30 Bike Cals 20 Semi Squat Cleans (155/105) 20 DB Burpee Step Overs (35/20) 20 Squat Cleans 40/30 Bike […]

OHS, Every 90s 10-8-6-4-2-1 Off Racks or Snatched Up Isabel 30 Semi or Squat Snatches (135/95) 12 min cap Partner Burnout 1 single arm push press (1 each side)then 2 single arms rows (2 each side) then 3 DB Shrugs holding 2 of them then switch While one person is working the other person is […]

45 Min Cap Rowling +/- = Equals the reps you perform of each HRPU Lunge Jumps (Split Squat Jumps) DB Thrusters (50/30) holding 2 Ring Dips

Back Squats 3×5, 65%, Every min 3×3, 80%, Every 90s 3×1, 95%, Every 2 min 7 Min AMRAP 6 KB Goblet Squats (70/50) 9 KBS 12 Kip Swings (this means T2B AS WELL AS Knee Tucks). The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing 1 min […]

Pull Ups, 4x 5-8 HSPU, 4x 5-8 Bentover ROw, 4x 8-10 Bench Press, 4x 8 @70% Every 90sec For Time, 12 min cap 30 Burpees 20 Box Jump Overs (24/20) (FB 30/24) 10 Burpee BJO 5 Rope Climbs

Back Squat, 7×7, 70%, every 2 minSprint intervals, 6 roundsEvery 3 minutes complete the following, 10 Bench Presses (115/75) (FB: 135/95)20 Split Squat Jumps (1 for 1)15 KBS (70/50) overheadRest with the remaining timeStagger heats to accommodate for the bench

Deadlifts, 6×1, EMOM (without rounding your back) Pre-WOD, 4 roundsMin 1: 8 each leg, DB Bulgarian Split Squats Min 2: 5 Each, DB Plank RowsMin 3: 10 DB Strict Curl to Press 3RFT, 10 min 5 Squat Snatches (135/95)10 Pull Ups (FB c2b)15 ABMAT Sit Ups

DB Raises 10 Front + 7 Side + 5 Rear = 1 round every 90 sec 3 Rounds Skill the HSPU WOD: 10RFT, 12 min cap7 HSPU 1 Rope Climb End Cap: Burn Out Min 1: Max Pull UpsMin 2: Max Dips Min 3: Max Pistols, 1 for 1, switch every 5Complete 2 more times […]

Death By… 40 Minutes Exercise 1: Jump Ropes (RX: D.U) (10, 20, 30, 40,…)until you can’t complete the required reps in that minute)Exercise 2: Push/Strict Press (135/95) (2, 4, 6, 8, 10…)until you can’t complete the required reps in that minute))Exercise 3: Bike/Rower Cal (2, 4, 6, 8, 10…)until you can’t complete the required reps […]

Thruster, Off Racks Every 90s3-3-2-2-1-1 20 Min AMRAP 15 Wall Balls (30/20)10 HRPU5 Kip Swings (this means T2B AS WELL AS Knee Tucks). The kip swing is ALL that matters, your T2B or KT starts with a solid kip swingRX: increase 5 Kip Swings Per RoundFB: 5 – 10 – 20 – 40 – 80…

Semi Squat Snatch, 7×1, EMOM 4 Round Intervals, SprintEvery 5 minutes complete:50 Jump Ropes (DU)15 Kip Swings (this means T2B AS WELL AS Knee Tucks)  The kip swing is ALL that matters, your T2B or KT starts with a solid kip swing.10 SDHP (115/85)2 Rope Climbs rest with the remaining time every round Squat Snatch, […]

Bench Press, 10-7-5-3-2-1-1 Every 90s Parter Workout, 20 min10 Walking Lunges (95/65)10 Lateral Bar over Burpees 15 HRPU*switch every exercisewhile one person is working, the other person is holding a plank

Semi Squat Clean, 10×1, EMOM For Time – 15 min cap 1-10 Pull Ups10-1 HSPU Squat Clean, 10×1, EMOM