WOD-
10 Rounds for time of:
10 Russian Kettlebell swings 53#(35#)
10 Push ups
10 Ab mat sit ups
10 Calorie bike, ski, or row
*Use same machine for all 10 rounds
**30:00 Time cap
SPRINT-
With a 3 Minute Clock x 5 Rounds:
20 Double KB Front Rack Lateral Lunges
15 Sumo DL High Pull
AMRAP Goblet Squats with Remaining Time
Rest 2 Minutes Between Rounds.
WOD-
As many rounds as possible in 18:00 of:
Row 15 calories
12 Toes to bar
9 Wallballs 20#(14#)
6 Power cleans 135#(95#)
3 Ring muscle ups
SPRINT-
For Time:
Buy In: 1000m on Ski Erg
3 Rounds of:
10 DB Snatch Right Arm
40m Waiter Walk Right Arm
10 DB Snatch Left Arm
40m Waiter Walk Left Arm
Buy Out: 1000m on Ski Erg
WOD-
Day 3 of shoulder press cycle
1×5@75% , 1×3@85% , 1xAMRAP@95%
Then;
3 Rounds for time of
60 Double unders
10 Shoulder to overhead 115#(75#)
10 Burpee box jump overs 24″(20″)
Rest the same amount it takes you to finish the round
*Score = total time including rest
SPRINT-
20 Minute AMRAP:
3 Devils Press
6 DB Thrusters
9 Hand Release Push Ups
WOD-
15:00 to work to a 1 rep bench press
Then,
As many rounds as possible in 16:00 of
10 Devil press (Pick your own #)
10 x 10 meter shuttle sprints
20 meter walking lunge holding dumbbell in farmers hold
WOD-
With a partner. 5:00 @ each station with
3:00 rest between
Station 1 = Max hang power clean to overhead
*Pick your own #. Score = reps x weight
Example: Group 1 does 100 reps @ 75#
Their score = 7500
Station 2 = Max rep pull ups, chest to bar pull ups
or bar muscle ups. Pull up = 1 point, C2B = 2 points
Bar muscle ups = 3 points. Score = reps x points
Station 3 = Max cals on bike. 1 partner bikes
the other partner holds a plank on forearms
Station 4 = Max 20 foot prolwer pushes.
20′ down + 20′ back = 2
SPRINT-
With A Partner:
Complete The Complex 100 Times:
3 KB Swings
2 Goblet Squats
1 KB Press R + 1 KB Press L
One partner works through the complex while the other rows 400m, switch every 400m.
WOD-
Day 2 of Deadlift Strength Cycle
1 x 3 @ 70%, 1 x 3 @ 80%, 1 x AMRAP @ 90%
As many rounds as possible in 18:00 of
Run 400 meters
15 Front squats 95#(65#)
10 Lateral burpees over the bar
*Bar is taken from the ground
SPRINT-
5 Rounds for Time:
300 Meter Ski
20 WallBalls
25 Meter Sled Pull
WOD-
With a 25:00 clock:
Row, Bike, or Ski for max distance
*Your choice of machine, but use the same machine for the
entire workout.
Every 5:00 stop and perform:
50 Double unders
10 Russian sit ups (25#(15#)
SPRINT-
25 Minute Max Calorie Row
Every 5 Minutes, Inlcuding the 0:00
10 Burpees
25 Double Unders
WOD-
3 Rounds for time:
10 Toes to bar
10 Power cleans 155#(105#)
10 Ring muscle-ups
After party:
Grip capacity work
5:00 of
:20 deadhang from pull up bar
up to the minute farmers hold with weight (Heavier than last week)
SPRINT-
2 Rounds:
40 Alternating DB Snatch
30 Pull Ups
20 Devils Press
10 Toes To Bar
5 Wall Walks
Rest 5 Minutes Between the Rounds.
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
*Compare to 6/25/2019
SPRINT-
Every 5 Minutes x 4:
50 Sandbag Back Squats
200 Meter Run with Sandbag
Rest remainder of the time.
WOD-
Day 2 of Shoulder Press Strength Cycle
1 x 3 @ 70%, 1 x 3 @ 80%, 1 x AMRAP @ 90%
For time:
Row 500 Meters
then:
7 Rounds of:
7 Push ups
1 Power snatch (pick your own #)
For every snatch you miss, you have to do 5 burpees over the rower
then:
Row 500 Meters
SPRINT-
20 Minute AMRAP:
Row 20 (16) Calories
10 Burpee Box Jump Overs
