On a 32 min running clock complete...
Part 1: “Warzone” 0:00-18:00
2 Sets:
2 min Max Reps KB Swing 53/35#
1 min rest
2 min Max Reps Push Ups
1 min Rest
2 min Max Cal Echo Bike
1 Min Rest
*Rest until 20:00*
Part 2: “Aftermath” 20:00-32:00
(12 min time cap)
For Time:
75 Wall balls 30/20# (use a heavier ball than usual)
75 Wall balls 20/14# (use your normal weight ball)
Score = total reps for part 1 AND your time for part 2!
Read MoreWOD
Every 4 min for 5 rounds (20 total minutes) complete:
12 Front Rack DB Alt. Step Back Lunges 50/35#
21/15 Cal Row
12 Deadlifts 225/155
Read MoreWOD
3 rounds
5 squat cleans 95/65
5 bar facing burpees
Then…
Hill run (to stop sign)
Then…
3 rounds
5 squat cleans 115/75
5 bar facing burpees
Then…
Hill run (to stop sign)
Then…
3 rounds
5 squat cleans 135/95
5 bar facing burpees
Then…
Hill run (to stop sign)
Read MoreSTRENGTH (15 minutes)
Shoulder Press 5x5 @ 75% of 1RM
WOD
AMRAP 15
10 Devil’s press 35/20#
10 Weighted Box Step Ups 20/16” 35/30#
15/10 Cal Bike
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AMRAP 10
5 Burpee Pull Up
20 Air Squats
Rest 3 Min
AMRAP 10
5 Power Cleans 135/95#
40 Double Unders
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3 Rounds:
15 Thrusters 95/65#
10 Burpee Over Bar
200m Run
Then…
3 Rounds:
21 Kb Swings 53/35#
12 Pull Ups
200m Run
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AMRAP 25
50 Box Jumps 24/20”
50 Weighted Back Step Lunges 35/20# (DB or KB in each hand, held at your side)
50/35 Cal Row
50 DB Push Press 35/20#
50 Toes to Bar (or T2B variation)
Read MoreSTRENGTH
EMOM 10
1- :30 Sec of Strict Pull Ups / or Chin over bar hold
2- :30 Sec Max Reps Push Ups
WOD
AMRAP 18
20/15 Cal Bike
20 Alt. DB Snatch 50/35#
10 Burpee Box Jump or Step Over 24/20”
Read MoreSKILL Session:
Double Under + Clean & Jerk / Snatch Drills
WOD
AMRAP 20
30 Double Under
10 Power Cleans and Jerks 95/65
30 Double Unders
10 Power Snatches 95/65#
Read More40/30 Cal Row
Then…
40-30-20-10
Wall Ball 20/14#
KB Swing 53/35#
Then…
40/30 Cal Row
25min Time Cap
Read MoreFor Time:
800m Run
then…
5 Rounds of:
12 Deadlifts 135/95#
9 Hang Power Cleans 135/95#
6 Push Jerks 135/95#
then…
800m Run
Read MoreAMRAP 10
10 Toes To Bar
15 DB Front Squats 50/35# (2 DB’s on front Rack)
20/15 Cal Row
Rest 3 min
AMRAP 10
10 V Ups
15 Air Squats
20/15 Cal Row
Read MoreThursday Workout
2 Rounds
2 Min max reps Pull ups
Rest 1 Min
2 Min max reps Push ups
Rest 1 Min
2 min max reps DB Push press 35/20#
Rest 1 Min
2 min max reps Ball slams 30/20#
Rest 1 min
Read MoreWednesday
STRENGTH
5 min to build to approximately 80% of your 1RM (squat or power snatch)
EMOM 10
2 Power Snatches @ 80ish percent of 1RM
WOD
AMRAP 10 min (This workout is designed to be short and intense!)
30 Double Unders
15 Power Snatch 75/55# (use a light and manageable weight!)
Read MoreWOD
15-10-5
Bench Press 125/90#
Run 200m After Each Set*
Directly into....
20-15-10
Bench Press 105/70#
Run 200m After Each Set*
Directly into....
30-20-10
Bench Press 85/60#
Run 200m After Each Set*
25 Min Time Cap
Read MoreSTRENGTH:
5 min to build to 80% of deadlift 1RM
Every 2 Min For 10 Min (5 Rounds)
Perform 3 Deadlifts at 80% of 1RM (Okay to use non-current 1RM numbers)
WOD:
Open WOD 13.2
AMRAP 10
5 Shoulder to Overhead 115/75
10 Deadlift 115/75
15 Box Jumps 24/20”
Read More1000m/800m Row
Then...
10-9-8-7-6-5-5-4-3-2-1
Hang Squat Clean 95/65#
Burpee over bar
Then...
1000/800m Row
27 min time cap
Read MoreSTRENGTH / STABILITY / WARM UP
3 Rounds For Quality:
5/5 Turkish Gettups (add weight as needed - KB or DB’s)
10/10 Single leg split squat (add weight as needed - KB or DB’s)
10/10 Single Leg Deadlifts (add weight as needed - KB or DB’s)
20 Sumo Deadlifts (add weight as needed - KB or DB’s)
AMRAP 20
21 Russian KB Swings 53/35#
12 Pull Ups
200m Run
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