WOD-
For time:
Row 1200(1000) Meters
then:
10 Rounds of:
5 Burpee toes to bar
3 Deadlifts 185#(125#)
then:
Row 1200(1000) Meters
SPRINT-
Every 4:00 x 5 rounds
21 Ab mat sit ups
15/12 Cal Ski Erg
9 Sandbag Power Cleans
*Rest remainder of time
WOD-
In 20:00 build to a 1 rep squat snatch
Then:
As many rounds as possible in 12:00 of
5 Squat snatch @ 60 – 70% of today’s heaviest
Run 200 meters
SPRINT-
As many rounds as possible in 20:00 of
2(1) Rope Climbs
8 DB Bench Press 50#(35#)
Run 200 meters
Fit Republic Foods will be at the gym Tuesday night. Benjamin will be here from 4:30 pm on to let you try out some of the options Fit Republic Foods offers in their meal prep delivery service.
WOD-
3 Rounds of
With an 8:00 running clock
0:00 – 2:00 Max ring or bar muscle ups
2:00 – 4:00 Max cals on the bike
4:00 – 6:00 Max distance handstand walk
6:00 – 8:00 Max double unders
Rest 3:00 between each round
**Score is total reps each round
Example:
20 MU + 40 Cals + 100 Ft HS walk + 200 DU’s = 360
SPRINT-
20:00 Minute ladder
10-20-30-40-50….
Calorie Row
Double Unders
Run (100m, 200m, 300m, 400m. 500m……)
At 20:00 mark
400m Farmers Carry (53/35 per hand)
WOD-
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
*No Rest After Bench Press–Go Right Into Pull Ups After Bench
*Rest up to 3:00 between rounds
Score is total reps of bench press and pull ups each round:
Example:
20/18, 19/18, 18/18, 14/15, 10/13
WOD-
With a partner perform the following for time:
8 x 200 meter relay runs
50 Hang power cleans 135#(95#)
50 Burpee box jump overs 20″
Into:
8 x 200 meter relay runs
35 Hang power cleans 155#(105#)
35 Burpee box jump overs 24″
Into:
8 x 200 meter relay runs
20 Hang power cleans 185#(125#)
20 Burpee box jump overs 30″
*Break up barbell and burpee box jumps anyway you would like
SPRINT-
28m EMOM as a team
Min 1 – Max Cal Bike
Min 2 – Max Cal Row
Min 3 – Stationary Sled Pulls
Min 4 – Rest
WOD-
Every 2:00 x 10 rounds
1 Shoulder press
2 Push press
3 Push jerks
*Start at 50% of 1 rep shoulder press and add weight each round
Then:
For time:
“Annie”
50-40-30-20-10
Double unders
Ab Mat sit ups
*10:00 time cap for Annie
Scores are heaviest pressing complex + Annie time
SPRINT-
“Julie”
20 DB Thrusters 45#(30#)
20 KB SDHP 70#(53#)
20 DB Push Jerk
20 DB OH Walking Lunge steps
20 DB Front Squats
20 Burpees
**At the top of every minute do 4 burpees
WOD-
5 Rounds of:
With a 3:00 clock
15 Wall balls 20#(14#)
12 Medball cleans 20#(14#)
With the remaining time in the 3:00 window
Max calories on a bike, rower, or ski erg
Rest 2:00 between each round
*Score is total calories over the 5 rounds”
SPRINT-
4 rounds
Run 400 meters
6 Bar muscle ups or chest to bar pull ups
16 Pistols
18 Kettlebell swings 53#(35#)
The pre-ordered sweatshirts, t-shirts, and tanks are in. The shirts are upstairs in the office area with names on them. Ask a Verve trainer to grab your shirt from upstairs when they have time. Extra shirts will be available for sale in the retail room soon.
WOD-
With a 30:00 clock:
As many rounds of:
1 Rope climb
5 Deadlifts 155#(105#)
7 Toes to bar
On the 5:00 including 0:00,
Run 400 Meters
*Score is total rounds and reps.
** Have to pick up where you left off after you finish the run
Example: If at the 5:00 mark I’m through 5 toes to bar, I have to do
2 toes to bar when I come in from the run to reach the 7 required for a round.
SPRINT-
With a partner:
As many rounds as possible in 20:00 of:
7 Sandbag Hang Power Cleans
50′ Wt Prowler Push (hi/low)
10/8 Cal Assault Bike
50′ Prowler Push
*One partner completes one full round while the other rests
WOD-
In 20:00 build to a heavy complex of
1 Power snatch +
2 Overhead squats
Then:
As many rounds as possible in 8:00 of
5 Power snatch
5 Overhead squats
30 Double unders
*You pick the weight for the AMRAP. The goal is touch and go power
snatch right into unbroken overhead squats
SPRINT-
In teams of 2:
Row 1600m
50 Burpee Box Jump Overs
100 Wallballs
200 AMSU
1600m Row
WOD-
For time:
Row 1000 Meters
5 Bar muscle ups
10 Burpees over the rower
Row 750 Meters
10 Bar muscle ups
15 Burpees over the rower
Row 500 Meters
15 Bar muscle ups
20 Burpees over the rower
Row 250 Meters
SPRINT-
21-15-9-15-21
Calories on Bike
Double dumbbell Snatch (from hang)
X2 Double Unders
