We have asked the Verve coaches to program a workout that we will use in our class programming.  Today’s workout is designed by one of us.  Can you guess who?  Tomorrow’s blog will feature today’s programmer and give you a little more insight into this person.  

WOD-

For Time:
50 Double Unders
10 Handstand Push-ups
40 Russian Sit-ups
10 Handstand Push-ups
30 Deadlifts 185#(115#)
10 Handstand Push-ups
20 Burpees Over the Bar
10 Handstand Push-ups
10 Sandbag over shoulder (AHAP)
10 Handstand Push-ups
5 Muscle Ups (Bar or Ring)

SPRINT-

As many rounds as possible in 15:00 of
19 Wall balls
19 Calories on the rower

*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.

WOD-

As many rounds as possible in 25:00 of:
50 DB Box Step ups 35#(25#)
25 GHD Sit-ups
50 Double Unders
25 Devil Press 35#(25#)

WOD-

3 Rounds For Time:
10 Power Cleans 155#(105#)
20 Pull Ups
30 Cal Row

SPRINT-

In teams of 2
As many rounds as possible in 22:00 of
10 Kettlebell swings
10 Calories on the bike
10 Lunges with kettlebell

Partner 1 does a full round, then partner 2 goes

WOD-

“Karen”

For Time:
150 Wall Balls 20#(14#) 10′(9′)”

SPRINT-

For time, break up however you want
100 Calories on machine(s) of your choice
100 Ab mat sit ups
100 Dumbbell bench press

*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.”

WOD-

4 x 2 Minute Rounds:
15 Unbroken Push Jerks 135#(95#)
Max Lateral Box Jump Over 24″(20″)
*Rest 2 minutes between rounds

SPRINT-

For time:
Row 300(200) meters
30 Russian kettlebell swings
Row 600(500) meters
30 Goblet squats with kettlebell
Row 1000(900) meters
30 Pull ups
Row 2000(1800) meters

WOD-

For Time:
100 DB Snatch 50#(35#)
80 AbMat Sit-ups
60 Double Unders
40 Burpees
20 Pull-Overs

SPRINT-

As many rounds as possible in 20:00 of
Row 30(20) calories
15 Toes to bar
10 Dumbbell manmakers

*Manmaker = Push up, row right, row left,
deadlift into cluster

WOD-

HEAVY DAY
Every 3 minutes on the minute for 7 rounds:
2/2 Bulgarian Split Squats
*Build to a single rep max Deficit Handstand Push Up while waiting for next round

SPRINT-

5 Rounds for time of:
20 Medball cleans
Run 200 meters
20 Box jumps
Run 200 meters

WOD-

1/2 Rowing “Clovis”
5 Mile Row (8000 meters)
75 Burpee Pull-ups
*Break up however you like,

**40 MIN CAP

SPRINT-

As many rounds as possible in 17:00 of
20 Suitcase dumbbell deadlifts (10R/10L)
15(10) Calories on the bike
20 Single arm dumbbell hang power clean to overhead
(10R/10L)
20 Double unders

*After workout, on your own time:
2 Rounds of
10 strict pull ups
10 kipping swings

Rest ~:90 between sets

**If you can do 10 strict pull ups unbroken
do strict chest to bar pull ups.
This will be programmed every M and F for the next
8 weeks or so.”

WOD-

As many rounds as possible in 16:00 of:
8 Power cleans 115#(75#)
16 Burpees
8 Box jumps 30″(24″)

WOD

10 Rounds For time:
10 Toes-2-Bar
10 Single Leg Squats Knee to AbMat
***NO PISTOLS***

SPRINT-

As many rounds as possible in 5:00 of
12 Cal bike
12 Medball cleans
12 Lunges holding medball

Rest 2:00

As many rounds as possible in 4:00 of
10 Cal bike
10 Medball cleans
10 Lunges holding medball

Rest 2:00

As many rounds as possible in 3:00 of
8 Cal bike
8 Medball cleans
8 Lunges holding medball