WOD-
12:00 to build to a heavy 2 or 3 rep bench press
Then,
Every 5:00 x 5
Run 200 meters
10 Deadlifts 135#(95#)
10 Bar facing burpees
Rest the remainder of the time.
Score = Slowest round.
SPRINT-
4 Rounds for Time:
8 Single Arm Hang Snatch (R)
8 KB Overhead Walking Lunges (R)
4 Wall Walks
8 Single Arm Hang Snatch (L)
8 KB Overhead Walking Lunges (L)
400m Ski Erg
WOD-
As many rounds as possible in 22:00 of
Row 500 meters
5 Ring muscle ups
10 Box jumps 24″(20″)
15 Medball cleans 20#(14#)
SPRINT-
Test 8: Endurance
Run 400m
10 Burpees
Run 400m
9 Burpees
Run 400m
8 Burpees
Run 400m
7 Burpees
Continue subtrating 1 burpee
WOD-
In 20:00 build to a heavy power snatch
Number will be used for our power snatch lifting program for 8 – 12 weeks.
Rest 5:00 then,
4 Rounds for time of
5 Hang power snatch 95#(65#)
Run 200 meters
20 Ab mat sit ups
Run 200 meters
SPRINT-
5 Rounds for Time:
25m Heavy Prowler Push
15 (10) Bike Calories
Rest 3 Minutes Between Rounds
WOD-
For time:
Row 1000 meters then,
6 Rounds of:
8 Devil’s press (pick #)
8 Burpee box step overs holding dumbbells 20″”(20″”)
Then,
Row 1000 meters
WOD-
With a partner and a 30:00 running clock
Complete as many rounds in 20:00 of
5 Chest to bar pull ups
10 Push ups
15 Air squats
1 partner completes a full round, then partner 2 goes.
Rest 2:00 then, in 8:00
Build to a heavy hang squat clean
Scores = total rounds and combined weight for the hang squat clean
SPRINT-
With A Partner, 10 Rounds for Time:
Partner 1: 400m Run
Partner 2:
8 Alternating Single Arm Devils Press
8 Handstand Push Ups
Rotate after each round.
WOD-
Complete the following for time:
Run 1 mile
30 Shoulder to overhead 115#(75#)
2 Rope climbs 15′
Run 800 Meters
20 Shoulder to overhead 135#(95#)
4 Rope climbs 15′
Run 400 Meters
10 Shoulder to overhead 165#(115#)
6 Rope climbs 15′
*Bar comes from the rack for all S2O.
SPRINT-
7 Rounds For Time:
7 MedBall Cleans
7 Toes To Bar
7 WallBalls
7 Calorie Row/Bike/Ski
28 Double Unders
WOD-
With a 2:30 clock
12 Hang power cleans 95#(65#)
24 Ab mat sit ups
With the remaining time
As many calories on the bike, ski erg, or rower as possible
Rest 1:30 between rounds x 3
Rest 5:00 after the 3rd round, then:
With a 2:30 clock
15 Wallballs 20#(14#)
15 Good mornings 45#(35#)
With the remaining time
As many calories on the bike, ski erg, or rower as possible
Rest 1:30 between rounds x 3
Rest 5:00 then,
For quality
Accumulate 20-40 Strict handstand push ups (No kipping)
*Make these deficit if handstand push ups are your jam.
SPRINT-
AMRAP 24 Minutes:
Max Meter Row
Every 4 Minutes, Perform
10 Sumo Deadlift High Pulls
10 Russian Sit Ups
WOD-
Paul C’s birthday WOD
Row 493 meters, then
10 rounds of
6 Burpees
6 Overhead squats 75#(55#)
Then,
Row 493 meters, then
10 rounds of
6 Kettlebell swings 53#(35#)
6 Pull ups
Then
Row 493 meters, then
10 rounds of
6 Toes to bar
6 Power snatch 75#(55#)
Then
Row 493 meters
**30:00 Time Cap
SPRINT-
For Time:
21-15-9
Double DB Thrusters
Eye Level KB Swings
Double DB Box Step Overs
WOD-
Every 3:00 x 5 sets
3 Bench Press*
Start at above 80% of your 1 rep max and try to build
each of the 5 sets
Rest 5:00, then:
3 Rounds for max reps:
1:00 Bike or ski for calories
1:00 Double unders
1:00 Supine ring rows
1:00 Push ups
1:00 Rest
Score = heaviest 3 rep bench
SPRINT-
Test 7: Body weight Test
For Time:
60 Bike Calories
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
WOD-
3 Rounds of
With a 5 minute clock
30(20) Calorie row
10 Squat cleans*
With the time remaining, as many calories
on the rower as possible.
Rd 1 = 135#(95#)
Rd 2 = 165#(115#)
Rd 3 = 185#(125#)
Rest 5 minutes between rounds
Score = total calories each round
SPRINT-
2 Minute Clock x 10 Rounds
Run 200m
8 Double DB Seated Strict Press
Max Slam Balls
Rest 1 Minutes Between Rounds
