WOD-

As many rounds as possible in 20:00 of
10 Hang power clean and jerks
Run 200 Meters

*Pick your own weight for the hang power clean and jerks
with the intent to go unbroken on every round

Home WOD
As many rounds as possible in 20:00 of
10 Hang power clean and jerks with dumbbells or
5/5 Hang clean and press with kettlebell
Run 200 Meters

If no DB or KB substitute the following for hang power cleans

20 Good morning to jump as high as you can
(Start in a hinged position, bring hips forward, and jump as high as you can)

ENDURANCE

Row or Run
3 x 5:00 with 1:00 rest between each
interval

Today’s RPE = 3 -5 (Light to Moderate pace on the runs or rows)  Please reference the above chart for all Endurance workouts.

WOD-

50 Air squats
40 Sit ups
30 Burpees
40 Air squats
30 Sit ups
20 Burpees
30 Air squats
20 Sit ups
10 Burpees
40 Air squats
30 Sit ups
20 Burpees
50 Air squats
40 Sit ups
30 Burpees

*Once all of our equipment has been loaned out, that should allow us to be a little more creative with programming.  I’ll do my best to incorporate equipment into the programming and give a couple of options for the workouts.  Remember to follow the Endurance track in Beyond the Whiteboard.  Warm ups will be programmed in the track you are already following on Beyond the Whiteboard.  If you don’t have a Beyond the Whiteboard account and would like one, you can email info@crossfitverve.com and I’ll send you our gym code or an email invitation for you to sign up.  

WOD-

6 Rounds
With a 3:00 minute clock
8 Dumbbell power cleans 40#(25#)
10 Push ups
15(12) Calories on the rower OR 10 DB devil press
Rest remainder of the time

*Score is slowest round

At-Home-Workout-
6 Rounds of:
With a 3:00 clock
10 Hinge to jump as high as you can
10 Push ups
10 x 10′ Shuttle sprints (10′ out and 10′ back equals 2)
Rest remainder of time

*Hinge to jump is a good morning starting position
bring torso up and jump as high as possible

WOD-

3 Rounds for completion
Sprint 50 Meters (Sprint :10 out)
Walk 50 Meters back
Sprint 100 Meters (Sprint :20 out)
Walk 100 Meters back
Sprint 200 Meters (Sprint :40 out)
Walk 200 Meters back
*Only rest between 3 rounds is the 200m walk back to start.

Rest 5 minutes

400m Walking lunge OR 400 walking lunge steps

WOD-

Deadlift
7-5-3-3-2-2-1-1-1

Then 5 rounds for quality
5 Romanian deadlifts @ 40% of todays 1 rep
:30 second L sit
Rest 90 seconds between rounds

At-Home-Workout-
Every 2 minutes x 10 rounds:
10 Deadlifts with KB or DB’s + :30 arch up hold (keep those heels together)
*If you only have 1 KB or 1 DB, do 10 DL per side.

No equipment
Every 2 minutes x 10 rounds:
15 Good mornings holding several books tucked to chest + :30 arch up hold (keep those heels together)

Then:
10 Rounds of:
10 unweighted kang squats + :15 hollow hold
Rest 1:00 between each round

WOD-

As many rounds as possible in 12 minutes of:
50 Double unders
15′ Handstand walk
5 Muscle ups

At-Home-Workout-
As many rounds as possible in 12 minutes of:
50 Double unders OR 50 single unders OR 50 jumps with hip double tap
15′ Handstand walk OR 5 handstand kick ups
against a wall or free standing OR 2 wall walks OR 30′ bear crawl
5 Bent over rows with kettlebell or dumbbell + 5 chair dips
*If no equipment, fill a bag with books or anything
heavy and perform bent over rows.

WOD-

Every minute on the minute x 20 minutes:
Odd minutes = 5 Squat cleans, 135#(95#)
Even minutes = 8 Burpee box jump overs, 24″(20″)

At-Home-Workout-
Every minute on the minute x 20 minutes:
Odd = :45 of hang DB squat clean OR hang KB squat clean (do full round on one side, alternate to the other side on next round)
Even = :45 of burpee jump over object

If no equipment-
Every minute on the minute x 20 minutes:
Odd = :45 jumping air squats of jumping lunges
Even = :45 of burpee jump over something

WOD-

For time:
Row 1000 Meters
50 Alternating dumbbell Snatch
Row 750 Meters
36 Alternating dumbbell Snatch
Row 500 Meters
20 Alternating dumbbell Snatch
Row 250 Meters

At-Home-Workout-
For time:
Run 4:00 (2:00 out and 2:00 back)
50 Alt DB snatch OR 50 KB swings
Run 3:00 (1:30 out and 1:30 back)
36 Alt DB Snatch OR 36 KB swings
Run 2:00 (1:00 out and 1:00 back)
20 Alt DB Snatch OR 20 KB swings
Run 1:00 for max distance (Walk back)
*Depending on your KB weight, these can be Russian swings

If no equipment, sub the following for DB snatch rounds:
25 Good mornings
25 Tuck jumps
18 Good mornings
18 Tuck jumps
10 Good mornings
10 Tuck jumps

WOD-

20 Minutes to work to a heavy complex of:
1 Push press + 2 push jerks

Then every minute on the minute for 7 minutes
2 Push press + 2 push jerks @ 65%

At-Home-Workout-
Every 2 min x 10 rounds:
8 KB shoulder to overhead/ arm or 12 DB shoulder to overhead
+ :20 Handstand hold

Then, 5 rounds of:
10 Shoulder to overhead + 1:00 of push up plank to forearm plank.
Rest 1:00 between each round

If no equipment, every 2 min X 10 rounds:
:20 Handstand hold + 2 wall walks

Then, 5 rounds of:
Max rep set of push ups + :30 of push up plank to forearm planks
Rest 1:00 between each set

5 Rounds
:20 Hollow rocks
:20 Arch hold
rest 1 minute between

WOD-

21-18-15-12-9-6-3 Reps for time:
Power snatch, 95#(65#)
Lateral jumps over bar

At-Home-Workout-
21-18-15-12-9-6-3 Reps for time:
Alternating DB snatch or any weighted object ground to overhead alternating arms (reps are PER arm)
Lateral jumps over the object (these are total reps)