Warm-up
2 Steady Rounds:
40 Double Unders
30 Lunge Steps
20 Squats
Strength:
4 Rounds: 1:00 on 3:00 off Max Back Squats in 1 set @ 65% of your 1RM. •
WOD:
3 Rounds:
100 Air Squats
50/30 Calories on Bike
Warm up:
Row/Bike 4 minutes then
3 Rounds
10 Abmat sit ups
10 Good Mornings
10 Lunge steps
Strength:
12 Minute EMOM
8 GHD ext
8 T2B
WOD:
Run 800m
30 Back Rack Lunge Steps 95/65lbs
Rest 2:00
Run 600m
20 Back Rack Lunge Steps 135/95lbs
Rest 2:00
Run 400m
10 Back Rack Lunge Steps 185/125lbs
Warm-up
3 Steady Rounds: Row 500m
15 Good Mornings 75/55lbs
15 Push-Ups
Strength:
Accumulate 40 Reps of Touch and Go Power Snatch @75% 1RM
WOD
3 Rounds
13 Kipping HSPU
13 Overhead Squats 115/95lbs
13 Bar Facing Burpees
Interval
3 Rounds:
Bike 21/15 Calories 21 Deadlift 225/155lbs
Rest 3:00
Extra:
10 Rounds:
Run 200m Rest :90
Warm-up
5 Rounds
10 Calorie Row
10 Bar facing burpees
Mobility and warm up for strength
Strength
4×8 Front Squat @75%
Then
5×2 Split Jerk @85%
WOD:
2 Rounds:
20/15 Cal Row
15 Sumo Deadlift High Pull (95/65)
15 C2B Pull-Ups
Extra: Peg Board Work
Warm-up
AMRAP 4:00
Row 10 Calories 5 slam ball cleans
5 light DB snatches
WOD:
3 Rounds:
20 Dumbbell Snatch 50/35
20 Toes to Bar
Interval
3 Rounds: AMRAP 4:00
2-4-6-8…
Squat Cleans 185/125lbs
Muscle Ups
Rest 2:00 Start over each AMRAP
Extra Work
15 Rounds:
Row 200m
Rest :30
Warm-up:
Bike 5000k
Strength:
4 Sets:
1 Snatch from floor + Max Rep Hang Snatch (above knee) @75% current 1RM Snatch
Rest 3-4 Minutes
WOD:
7 Min AMRAP
10 GHD Sit Ups
10 Dumbbell Thrusters 55/35-rx 35/20-scaled each hand
Extra:
Strength Touch and Go Deadlift
1×6 @62%
1×5 @72%
1×4 @82%
1×1 @92%
Warm up:
5 Minutes of Cardio and
15 minutes of mobility for OHS
Strength: Overhead Squats 4×6
WOD:
Interval For Time:
1-2-3-4-5-6-7-8
Burpees over bar
Push Press (115/75)
Rest 3:00
8-7-6-5-4-3-2-1
Burpees
Push Press
Rest 3:00
1-2-3-4-5-6-7-8
Burpees
Push Press
Cool Down:
Mobility/Stretching
Warm-up
4 Rounds of
100 M Run
10 KBS
10 Air Squats
Strength
4 Rounds:
1:00 On 3:00 Off Max Front Squats in 1 set @ 55% of your 1RM.
WOD
12 Minute AMRAP
15/12 Cal Row
10 KB Snatch 53/35
10 Box Jumps 30/24
EXTRA:
4 Rounds:
50 DU
15/10 Calories on Bike
50 DU
Rest 1 Min
Warm-up
2 Steady Rounds: 15 Push-Ups
15 Calories on Bike 10 Burpees
15 Box Jumps
Mobility/warm up to Power clean weight
Strength:
40 TNG Power cleans @ 75% 1RM
WOD 13.1 AMRAP 17:00 40 Burpees to 6″ Target
30 Power Snatch 75/45lbs
30 Burpees
30 Power Snatch 135/75lbs
20 Burpees
30 Power Snatch 165/100lbs
10 Burpees
Max Power Snatch @ 210/120lbs
Warm-up Row 100/75 Calories then mobility-trainer led
Strength Back Squat 4×8 @75%
WOD:
10 RFT
5 Front Squats (105/85)
5 Push Jerk
5 Strict HSPU
EXTRA:
5 Rounds: Bike 25/20 Calories
2 Min rest
Friday 6.2.17
Warm up: 5 minute cardio/trainer led warm up/mobility
Strength:
3×5 Back Squats
3×5 Front Squats
WOD:
3 Rounds
400 M Run
21 KBS
12 Pull ups
Extra
10 Calorie Bike x 4 with 2 minute rest between
Warm-up Run 1 Mile OR bike 3k
Strength:
3 Sets: 1 Squat Clean from floor + Max Rep Hang Squat Cleans (above knee) @70% of your current 1RM Squat Clean. Rest 3-4 Minutes
WOD: 12.3
18 Min AMRAP
15 Box Jumps 24/20″
12 S2OH 115/75lbs
9 Toes to Bar
EXTRA MILE
OPTION A
Strength Touch and Go Deadlift 1×6 @60% 1×5 @70% 1×4 @80% 1×1 @90%
3 Steady Rounds:
Row 250m
12 Light Dumbbell Squat Snatch
20 Push Ups
Strength
4 Rounds:
1:00 on 3:00 off
Max Back Squats in 1 set @ 60% of your 1RM.
WOD
10 Min AMRAP
5 Squat Snatch 145/100lbs
25 Double Unders
Warm-up
3 Steady Rounds: Row 250m
12 Light Dumbbell Squat Snatch
20 Push-Ups
Strength: Accumulate 50 Reps of Touch and Go Power Snatch @70% 1RM This is “For Time” AND “Fewest Sets Possible.”
WOD: For Time:
30 Chest to Bar
15 D-Ball/Stone Cleans
20 Chest to Bar
10 D-Ball/Stone Cleans
10 Chest to Bar
5 D-Ball/Stone Cleans
3 Rounds:
12 strict pull ups
50 WB 20/14lbs
9 strict pull ups
Rest 2:00
Warm-up
AMRAP 3:00
Bike 15 Calories 15 Burpees
Max Wallballs in remaining time
WOD
21-15-9
Bike For Calories Hang Squat Cleans 115/75lbs Handstand Push-Ups
Interval
15 min AMRAP
5 C2B
5 Push Jerks 135/95lbs
10 C2B
10 Push Jerks
15 Chest to Bar 15 Push Jerk
Rest :60 Then start over.
Warm-up
Bike 5/4k
Strength:
3 Sets
1 Power Snatch + Max Rep Hang Snatch @ 70% current 1RM Snatch
Rest 3-4 Minutes
WOD:
6 rounds
15/10 Cal Bike
20 Box jump overs
Rest 1 min
EXTRA MILE:
Pick 1
Option A: Deadlift 1×5 @90% of 5RM
Then:
4 Rounds:
200m Run
25 Bar Facing Burpees
Rest 3:00
Option B:
5 Rounds:
15 Deadlifts 155/105lbs
5 Squat Snatch 15 Bar Facing Burpees Rest :60
Warm-up
4 Steady Rounds:
15 Push Ups
15 Emtpy Bar Thrusters
15 Kettlebell Swings 53/35lbs
Strength
4 Rounds:
1:00 on 3:00 off
Max Front Squats in 1 set @ 50% 1RM
WOD:
3 Rounds:
15 Burpee over bar
9 Thrusters 115/75
15 Pull ups
EXTRA MILE: PICK 1
OPTION A:
3 Rounds:
Row 500m
125 Double Unders Rest 2:00
OPTION B:
4 Rounds:
8 Strict HSPU into max kipping HSPU
Rest 3 minutes
Warm up: 50 Calorie Row
10 Minutes of mobility
Strength:
5 Rounds
10 tuck ups
10 hollow rocks
10 hanging straight leg raises
WOD:
18 Minute EMOM
15 Calories
15 KBS
15 Box Jumps
Scaled
18 Minute EMOM
10 Calories
12 KBS
12 Box Jumps
Warm-up
3 Steady Rounds: 20 Handstand Shoulder Taps
15 Goblet Squats Row 300m
Strength: For Time:
50 Reps of TNG Power cleans @70% 1RM This is “For Time” AND “Fewest Sets Possible”
WOD:
12 Min AMRAP
40ft Handstand Walk (2 laps around box)
12 GHD Sit Ups
6 Overhead Squats 155/95lbs
PICK ONE: EXTRA MILE
OPTION A:
Run 400m
Rest 2:00
Run 800m
Rest 3:00
Run 1200m
Rest 4:00
Run 1600m
OPTION B
3 Rounds:
Max Set Unbroken Push Jerks 135/95
(35 rep max)
Warm-up
Row 150/100 Calories
Strength
3×10 Back Squat @70%
WOD:
5 Rounds:
12 Strict HSPU
16 Alternating Pistols
20 Pull-Ups
EXTRA:
4 Rounds:
Bike 30 Calories
Rest 2:00
Warm-up
4 Min AMRAP 150M Row
10 DB Push Press 40/25lbs
WOD A
20:00
50ft Overhead Walking Lunge Steps 95/65
10 Ring Dips
50 Double Unders
WOD B
3 Rounds:
3 Min AMRAP
12 T2B
12 Thrusters 95/65lbs
Rest 2:00
EXTRA
10 Rounds: Row 300m Rest :60
Warm-up
2 Steady Rounds: 30 Walking Lunge Steps
20 Push Press
Row 20 Calories
Strength
4 Min AMRAP Max Back Squat Reps at 75% of 1RM.
WOD:
20 Min AMRAP
12 Toes to Bar
12 Box Jumps (24/20
12 S2OH
(115/75)
Skill: HSPU Work or Max HSPU in 7 Minutes
Warm-up 4 Rounds: 8 Unbroken Dumbbell Snatch Run 100m
WOD: For Time: 15 Power Snatch 95/65lbs
Run 800m
15 Power Snatch 115/75lbs
Run 800m
15 Power Snatch 135/95lb Immediately following
12 Minutes to Find 5RM Hang Squat Snatch.
Extra Work Your Choice:
5 Rounds: 75 Double Unders 7 Bar Mu
5 Min row/bike
Dynamic warm up and mobility
WOD:
Round 1:
Row 1000/ Run
800
25 Pull ups
Rest 4 Minutes
Row 750/ Run 600
25 HRPU
Rest 3 Minutes
Row 500/Run 400
25 Air Squats
Rest 2 Minutes
Row 250/Run 200
25 GHD Sit ups
Rest 1 Minute
Row 100 Rest/Run 200
*Rest for the time it takes to complete the run/row
3 Steady Rounds: 50 Double Unders 10 Strict Pull Ups 10 Barbell Good Mornings
Strength: Find your 5RM Touch and Go Power Clean
WOD:
4 RFT
20 Deadlifts
20 C2B
Rest 2:00
(Deadlift Weights: 185/125, 225/155, 275/185, 315/205)
Extra Your choice: For Time: 150/100 Cal Bike
3Steady Rounds: 15 GHD Sit Ups 15 Empty Bar Thrusters 15/10 Calorie Bike
Strength
6 Minutes to complete 3 sets of Front squats at 55% 1RM
Set 1=3pts/rep
Set 2=2pts/rep
Set 3=1pt/rep
WOD: 2RFT
50/40 Cal Row
50 WB
25 HSPU
Immediately after you have 7 Minutes to Find 1RM Clean and Jerk.
Warm-up
3 Min AMRAP: Row 500m Max Lateral Burpees Over Rower
Strength
Find A 5RM Deadlift in 3 attempts or less (warm up sets don’t count.)
WOD
12 Minute AMRAP 4
9 Bar Facing Burpees
7 Hang Power Cleans 135/95lbs 5 Ring Muscle Ups
Interval 3 Rounds: 21/15 Calorie Bike 21 Overhead Squats 115/75lbs Rest :60
Warm up 5 minutes cardio and trainer led warm up and mobility to recover and prepare.
Strength
15 minutes of double under work and HSPU work
WOD
Minute 1 max Cal in 45 seconds
Minute 2 max push jerks in 45 seconds
Minute 3 max Cal in 45 seconds
Rest 5 minutes and repeat using first round as your numbers to hit each minute.
Warm up: 5 Minutes Cardio/Trainer led warm up
Strength:
Back Squats
Warm up to 65% 1RM then
3×3 65-75-85%
OHS
3×5 @ 65% -70-75% 1RM
WOD-
20-18-16-14-12-10-8-6-4-2
Slam ball cleans
-1 lap of DB waiter carry alternating arms halfway
Warm-up
5 Minutes Cardio/Trainer Led warm up
WOD A
Buy in 800 M Run
10 Rounds of
5 Pull ups
10 Push ups
15 Squats
Cash out 800 M Run
Or
Buy in 800 M Run
50 Pull ups
100 Push ups
150 Squats
Cash out 800 M Run
Strength:
Sled Push x 6 laps increasing weight each lap
Warm up: 5 Minutes cardio/trainer led warm up
Strength:
Bench Press
3×5 warm up weights
3×5 65-70-75% 1RM
WOD
AMRAP 20 Minutes
Run 200m/Row 250m
10 Deadlifts 185/135lbs
10 Bar Facing Burpees
10 tuck ups