WOD-
With a 4:00 clock
15 Wallballs, 20#(14#) 10′(9′)
30 Medicine ball cleans, 20#(14#)
In remaining time, as many calories on the rower as possible
Rest 3 minutes
x 4 rounds
Post to BTWB
SPRINT-
With a partner
30 Ring Dips
200 Cal Bike
150 KBS (53/35)
100 Burpees
WEIGHTLIFTING (This is the last week of the current cycle)
Power Clean + Push Jerk
Work up to a heavy single in 15:00
Clean plus Split Jerk
Work up to heavy single in 15:00
Front Squat
5 x 1
WOD-
5 Rounds for reps of:
Max effort body weight bench press
Max effort toes to bar
Rest 3:00 – 4:00 between rounds
Post times to comments and BTWB
SPRINT-
For time:
800m Run
75 DB thrusters, 40#(25#)
800m Run
50 GHD situps
800m Run
25 Pull-ups
WOD-
In 10:00 build to a heavy set of 3 deadlifts
Then:
15-12-9-6-3
Deadlifts @ 60% of today’s set of 3
30-24-18-12-6
Calories on Rower
Post loads and times to BTWB
WOD-
In teams of 3, complete the following for time:
100 Calories on Assault Bike
75 Handstand push ups
(1 person does hspu, the other 2 hold handstand)
100 Calories on Assault Bike
75 Kettlebell swings 53#(35#)
(1 person works, the other 2 hold a plank)
100 Calories on Assault Bike
75 Alternating box jump overs 20″
(Conga line style, all 3 working)
Post to BTWB
SPRINT-
Teams of 3 for time
100-75-50
Row for Cal
Bike for Cal
Push Ups
*Split reps however you would like
**1 person working at a time
WOD-
As many rounds as possible in 10:00 of
Row 200(175) meters
10 Kipping pull ups ( no butterfly)
Rest 5:00 then,
As many rounds as possible in 10:00 of
Row 200(175) meters
10 GHD sit ups
10 Hip extensions
Post to BTWB
SPRINT-
4 rounds
100m Weighted walking lunge
300m Run
WOD-
For time:
150 Wallballs, 20#(14#) to 10′(9′)
* Every time you break, you can either:
Run 400 meters
or do
20 Burpees to a 6″ target
Post times to BTWB
SPRINT-
10 Rounds for time:
8 Slamballs
12 Burpees
16(14) Calories on assault bike
WEIGHTLIFITNG-
Snatch- work up to 80% and hit 3 singles
Clean and Jerk- work up to 80% and hit 2 singles
Front Squat- work up to a heavy single in 5 sets
5:00 Plank accumulation
WOD-
Every 4:00 x 7
9 Bar facing burpees
12 Power cleans 115#(75#)
30 Double unders
*Rest remainder of time
*Scores are slowest and fastest rounds
Post to BTWB
SPRINT-
21-15-9
Sandbag Hang Power Clean
Ring Dip
rest 5 min
1500m Row
rest 5 min
5m Amrap
10 TTB / K2E
10 Box Jumps
ROWING-
With a partner:
Row 6K for time.
Break it up however you want, but goal is to row 2K pace or under the whole time.
Reminder that tonight Fit Republic Meals will be in the gym for the evening classes to hand out some free meals and let you guys try some of their offerings. Tomorrow night, Blue Dinosaur Protein Bars will be here. They will have samples of their protein and paleo bars for you guys to try. They will be here in the evening as well. Sorry morning classes, I’ll try and get someone to come in early for us.
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% of today’s heaviest complex
Post to BTWB
SPRINT-
For time:
800m Run
50 DB Push Press 35/20
50 Hollow Rocks
400m Run
35 Push Press
35 Hollow Rocks
200m Run
25 Push Press
25 Hollow Rocks
WEIGHTLIFTING-
Snatch Balance
3,2,2,1,1
Split Jerk from the rack
3,2,2,1,1
*Work up to medium weight
Snatch pull
3 x 3
3 sets:
Hollow Hold or Tuck Hold: 3×45 sec
Barbell Steps ups x 7 each leg. Keep these light and explosive.
Supinated Grip Strict Pull Ups x 5-10
The team from Fit Republic Foods will be here Wednesday night from 4:30 pm on. They will have samples of their meals for our members to try.
Complete the following:
Run 1600 meters
25 Sandbag ground to over shoulder, 150#(100#)
50 Supine ring rows
75 Box jumps, 24″(20″)
100 Air squats
120 Second L- sit accumulation
Row 2000 meters
*Can break it up in any order you want and you don’t have to finish one movement before moving on to the next.
*30:00 time cap
Post times to comments and BTWB
WOD-
Every 6:00 x 5 Rounds
Row 300(250) meters
20 Wallballs, 20#(14#)
5 Rope climbs
Post times to comments and BTWB
