WOD-
With a 3:00 clock
Run 200 meters
5 Sandbag ground to over shoulder
With the remaining time,
As many alternating forward lunges as possible
Rest 2:00 x 5 rounds
Score = total lunges combined over 5 rounds
SPRINT-
As many rounds as possible in 20:00 of:
10 Wallballs
12 KB Swings
5 Burpees
6 DB Thrusters
20 Cal Ski
WOD-
As many rounds as possible in 25:00 of
Row 24(18) calories
8 Toes to bar
12 Russian kettlebell swings 53#(35#)
16 Box jump overs 24″(20″)
SPRINT-
As many rounds as possible in 25:00 of
12 Cal Bike
24 Alternating DB Snatches
12 Knees to Elbow
24 DB Hang Clean
WOD-
Heavy Day
In 20:00, build to a heavy 1 rep power snatch
Rest 3:00 then,
Every minute on the minute x 10:00
1 Power snatch at 80% of today’s heaviest lift
After party
3 rounds for quality of
15 GHD sit ups
15 Hip extensions
SPRINT-
4x 3 minutes:
10 KB Deadlifts
10 Box Jumps
Max Cal Row
Rest 2 minutes between rounds.
We all know how important nutrition is to our overall health and wellness. The adage, You can’t out train a bad diet is completely true. Meal prepping, though very important, can be quite time consuming. If you are interested in fine tuning your nutrition, I’ve invited a company with a local footprint to come by the gym and educate us on the services and products that they offer. Tuesday night, the 17th, My Fit Foods will be at the gym to give out some samples and talk to us about what they have to offer. They will be here for the evening classes and will be available to answer questions and provide you guys with some samples of the types of meals they offer.
If you would like more information about My Fit Foods, check out their website at https://www.myfitfoods.com/
WOD-
Every 3:30 x 4, run 400 meters
Then,
As many reps as possible in 12:00 of
2 Front squats 95#(65#)
2 Chest to bar pull ups
4 Front squats 95#(65#)
4 Chest to bar pull ups
6 Front squats 95#(65#)
6 Chest to bar pull ups
…..continue in this fashion until the clock hits 12:00
SPRINT-
5 Round for Time:
10 Plate Ground to Overhead
4 25ft Shuttle Sprints
10 Plate Ground to Overhead
4 25ft Shuttle Sprints
10 Russian Sit Ups
WOD-
As many rounds as possible in 18:00 of
Row 500(400) meters
15 Box jump overs
15 Supine ring rows
WOD-
For time:
Run 400 meters
25 Back squat 135#(95#)
Run 800 meters
10 Back squat 185#(125#)
Run 1200 meters
15 Back squat 205#(135#)
SPRINT-
30 minute AMRAP:
400 meter Run
10 Dips
10 Burpees
WOD-
3 Rounds of:
With a 2:30 clock
10 Deadlifts 135#(95#)
With the remaining time;
Row as many calories as possible
Rest 1:30 minutes between rounds
After round 3, rest a total of 5:00 then,
3 Rounds of:
With a 2:30 clock
10 Russian kettlebell swings 35#(26#)
With the remaining time;
As many bar facing burpees as possible
Rest 1:30 between rounds
After round 3 rest a total of 5:00 then,
Accumulate 20 strict pull ups for quality
*Add # if you can do 5+ strict pull ups
SPRINT-
10 Rounds Of:
6 Goblet Squat
100m Ski
10 Rounds Of:
10 KB Deadlift
100m Ski
10 Rounds Of:
14 BW Reverse Lunge
100m Ski
WOD-
3 Rounds for time of:
75 Double unders
20 Toes to bar
5 Rope climbs
After party:
As a class, 7:00 of 50′ prowler pushes
SPRINT–
For Time:
60 Cal Row
50 Push Press
40 Wall Balls
30 Push Ups
20 Russian Sit Ups
10 Burpees
WOD-
HEAVY DAY
Every 2:00 x 12 rounds
1 Power clean + 1 hang power clean
Then:
For time:
50 Hang power cleans @ 55% of today’s heaviest
*Every time you drop the bar:
5 Lateral burpees over the bar
*4:00 time cap
SPRINT-
Every minute on the minute for 28 minutes
Min 1: 50′ Heavy Reverse Sled Pull
Min 2: 15 Sandbag Deadlifts
Min 3: Bike 10 (8) Cal
Min 4: Rest
WOD-
For time:
10-9-8-7-6-5-4-3-2-1
Thrusters 135#(95#)
1-2-3-4-5-6-7-8-9-10
Wall walks
*20:00 time cap
SPRINT-
For Time:
Row 1,500 meters
32 Devils Press
Row 1,000 meters
16 Devils Press
Row 500 meters
8 Devils Press
