WOD-
For time:
10-8-6-4-2
Front squats 95#(65#)
20-16-12-8-4
Kipping pull ups
Rest as long as you want, then:
2-4-6-8-10
Front Squats 135#(95#)
Bar muscle ups
25:00 Time cap
Score = total time including rest
SPRINT-
With A 15 Minute Clock:
0-3 Minute Row 500m
With Remaining Time, AMRAP:
9 DB Thrusters
18 Chest to Bar Pull Ups
9 Devils Press
WOD-
Every 2:30 x 7
1 Push press + 1 Push jerk
Rest until the 20:00 mark, then:
As many rounds as possible in 12:00 of
Run 100 meters
10 Burpees to a target
10 Shoulder to overhead (Pick #) and aim for unbroken
SPRINT-
Complete in Any Order & Rep Scheme:
100 MedBall Cleans
100 MedBall AbMat Sit Ups
100 Calories Bike/Row/Ski
100 Double Unders
100 10m Prowler Pushes
100 sec L-Sit Accumulated Hold
WOD-
As many rounds as possible in 22:00 of
2 Rope climbs
10(8) Calories on the bike or ski erg or
20(16) Calories on the rower
5 Power cleans 165#(115#)
*Every 2:00 including 0:00 perform
30 Unbroken Double unders
(If you break, start over)
SPRINT-
24 Minute AMRAP:
8 Ring Rows
12 Seated DB Strict Press
24 Ski Erg Calories
WOD-
Every 2:30 x 7 sets
3 Pause back squats*
*Slow lowering to below parallel, :03 pause, then up fast
**Aim for heavier than last week
Rest ~ 5:00 then,
For time:
100 Wallballs 20#(14#)
*Every 2:00 run 200 meters
10:00 Time cap
SPRINT-
Test 2: Embrace the Suck
3 Rounds for Time:
21 WallBalls
15 Bike Calories
9 Burpee Box Jump Overs
WOD and SPRINT-
For time:
Run 1600 Meters or Row 2000 meters
Then:
10 rounds of
10 Alternating dumbbell snatch (Pick #)
10 Box step ups with dumbbell 24″(20″)
10 Ab mat sit ups with dumbbell on chest
Then,
Run 1600 meters or Row 2000 meters
Time cap = We close at 11:00 am
WOD-
Row for 10:00
Rest 2:00
Row 8:00
Rest ~ 5:00
Then,
As many rounds as possible in 15:00 of
10 Box jump overs 24″(20″)
Run 100 meters
10 Kettlebell swings 53#(35#)
Run 100 meters
10 GHD sit ups
Run 100 meters
WOD-
5 Rounds for time of:
4 Ring muscle ups
8 Handstand push ups
Row 12 calories
4 Ring muscle ups
8 Handstand push ups
Row 12 calories
25:00 Time Cap
SPRINT-
With A Partner For Time:
20-18-16-14-12-10-8-6-4-2
Synchronize Alternating DB Snatch
After Each Round Each Partner Will Do:
1 Rope Climb
100ft Prowler Push
WOD-
5 Rounds for time and weight of:
10 Deadlifts
9 Hang power cleans
8 Front squats
*You have to do the entire complex without putting the bar down.
**Pick your own #. If you drop the bar, you have to do
10 burpees each time before you can pick it up
***Add weight after each successfully unbroken set.
Score = total time and heaviest weight
SPRINT-
20 Minute AMRAP:
10 Push Ups
25 (20) Ski Erg Calories
60 Double Unders
25 (20) Ski Erg Calories
WOD-
Every 2:30 x 7
2 Push press + 1 Push jerk
Rest ~ 5:00 then,
With a 4:00 clock:
Run 400 meters
With the remaining time
As many shoulder to overhead *
Rest 2:00 x 3 rounds
*Pick your own weights. Start with your heaviest weight and
go down each of the 3 rounds.
SPRINT-
10 Minute AMRAP:
20 DB Goblet Squat
10 DB Box Step Overs
Bike/Row 20 Calories
Rest 3 Minutes, Then:
12 Minute AMRAP:
20 DB Walking Lunges
10 Burpees
Bike/Row 20 Calories
This week we will be going below parallel in a few workouts. The idea is to see how our squatting on Monday transfers over to workouts. All the below parallel workouts we be players choice on weights so depending no how your legs are recovering, push the weight or throttle back to help with recovery.
WOD-
3 Rounds for time of
21 Toes to bar
15 Front squats (Pick your own #)
10:00 Time cap
At the 10:00 mark
21-15-9
Calories on the rower
Burpees over the rower
10:00 Time cap
SPRINT-
Suns Out Guns Out
6 Rounds:
400m Run
10 DB Curls
10 OH Tricep Extensions
10 DB Strict OH Press
