WOD-

HEAVY DAY:

Bench Press

5 Sets of:

Max Reps 75% Bodyweight

Post WOD:

100 pull aparts
100 band tricep press down

SPRINT- 

4 Rounds for time of
Row 500(400) meters
15 Dumbbell push press
12 GHD sit ups

WOD-

3 Rounds For Time:

15 Cal Row
12 Clusters 95#(65#)
9 Bar Muscle Ups

SPRINT-

As many rounds as possible in 19:00 of
1 rope climb
9 Burpee box jump overs
19 Medball cleans
35 Calories on bike, rower, or ski erg
85 Double unders

WOD-

For Time:

60 Sit-ups
6 Rope Climbs
60 Lunges
50 Sit-ups
5 Rope Climbs
50 Lunges
40 Sit-ups
4 Rope Climbs
40 Lunges
30 Sit-ups
3 Rope Climbs
30 Lunges

WOD-

On a 35-minute clock with a partner:

As many rounds as possiblein 30 minutes of:
30 double-unders
10 Burpee Pull-ups
100-meter sprint

One partner works at a time

SPRINT-

As many rounds as possible in 18:00 of
Run 400 meters
15 Russian kettlebell swings
6 Single arm kettlebell push press right arm
6 Single arm kettlebell push press left arm
9 Burpee knees to elbows

Ben and Jessie, members at Verve since 2017, are leaving Denver for greener pastures.  Today we do a workout that they helped design.  Be sure and wish them good luck if you see them before they leave.  I’ve been told that they are coming to the 4:30 pm class!

WOD-

Madden’s Farewell WOD

For time with a 20 min cap:

20ft Handstand Walk
20 Power Cleans 95#(65#)
30ft Handstand Walk
15 Power Cleans 135#(95#)
40ft Handstand Walk
10 Power Cleans 185#(115#)
50ft Handstand Walk
5 Power Cleans 205#(135#)

SPRINT-

3 x 5:00 As many rounds as possible of:
10 Ring rows
10 Goblet squats
10 Box jumps

Rest 2:00 between rounds
Scores are total reps for each 5:00 AMRAP

WOD-

For Time:

1000m Row
10 Walking Lunges
10 GHD Sit-ups
10 Wall Balls 20#(14#) 10′(9′)
750m Row
20 Walking Lunges
20 GHD Sit Ups
20 Wall Balls 20#(14#) 10′(9′)
500m Row
30 Walking Lunges
30 GHD Sit-ups
30 Wall Balls 20#(14#) 10′(9′)

SPRINT-

Complete the following for time:
100 Calories on ski erg
100 Dumbbell bench press
100 Calories on the bike
2:00 L sit accumulation

*Can break it up however you want
**30:00 time cap

WOD-

Snatch practice:

Every minute on the minute for 7 Min:

Snatch balance x 3

Every minute on the minute for 7 Min:

Snatch Pull w/pause at knee

Every minute on the minute for 7 Min:

Snatch at 70% 1RM

SPRINT-

For time
10-9-8-7-6-5-4-3-2-1
Dumbbell hang power cleans
Strict pull ups
Ab mat sit ups

After party:
Row 5:00 at conversation pace
Rest 1:30
Row 5:00 at conversation pace

*Weds will feature some endurance work after the main workout for a few weeks

WOD-

Cindy 2.0

As many rounds as
possible in 15:00 of:

5 Strict Weighted Pull-ups
10 Push ups under band
15 Goblet Squats

*NO RX weights, just
challenge yourself

SPRINT-

As many rounds as possible in 20:00 of
Run 200 meters
15 Dumbbell thrusters
10 Burpees
5 Sandbag ground to over shoulder

WOD-

4 Rounds For Time:

100m Lateral Shuffle
5/5 1/2 Turkish Get ups 53#(35#)
10 Push Jerks 115#(75#)

SPRINT-

5 Rounds for time of:
50 Double unders
12 Toes to bar
Row 400(300) meters

WOD-

As many rounds as possible in 15:00 of:
10 Burpee Box Jump Overs
10 Handstand Push Ups
10 Kettlebell Swings 70#(53#)