WOD
“The Gauntlet”
Part 1) 0:00-1:00
Max Cal Echo Bike
1:00-5:00 REST
Part 2) 5:00-15:00
For Time:
15-12–9-6
Push Press 115/80
Toes To Bar
Part 3) 15:00-22:00
AMRAP 7
6 Bar Facing Burpee
9 Hang Power Cleans 115/80
12 Front Squats 115/80
Part 4) 22:00-32:00
Find a 1RM Power or Squat Clean!
Read MoreSTRENGTH
EMOM 10
4 Alt. Back Step Lunges
*heavier than last week!
WOD
”Half Murph”
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
*Partition reps anyway!
*20 Min time cap!
Read MoreWOD
CompTrain’s “Fight Club”
3 Rounds:
1 Min Max Thruster 95/65
1 Min Max Power Clean 95/65
1 Min Max Box Jump Over 24/20”
1 Min Max Pull Ups
1 Min Max Echo Bike Cals
1 min rest
Read MoreWOD
3 Rounds:
400m Run
40 Ab Mat Sit ups
500/400m Row
40 Single Leg V Ups
30/25 Cal Bike
40 Knees to Elbows
*40 min cap!
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STRENGTH
Every 2 min for 12 min (6 rounds)
3 Tempo Overhead or Front Squat @ 65%-75% of 1RM (3 sec down, 2 sec at bottom, 1 sec up)
WOD
“Rowing Nancy”
5 Rounds
400m Row
15 Overhead Squats 95/65
17 min time cap
Read More“Heavy Day”
Deadlift
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 70%
Set 5: 7 reps @ 70%
Set 6: 7 reps @ 70%
Set 7: 7 reps @ 70%
Shoulder Press
Set 1: 5 reps @ 60% of 1-RM
Set 2: 3 reps @ 75%
Set 3: 1 rep @ 80-85%
Set 4: 7 reps @ 70%
Set 5: 7 reps @ 70%
Set 6: 7 reps @ 70%
Set 7: 7 reps @ 70%
Read More“Shoulder Stability AMRAP 10”
:30 HS Hold
:30 Active Hang
20/20 Kneeling Press (Light)
10/10 DB Bent over Row (heavy)
:20 L SIt
WOD
AMRAP 10
200m Run
10 Pull Up
15 Push Up
Rest 3 min
AMRAP 10
15/12 Cal Bike
20 KB Swings 53/35
30 Air Squats
Read MoreSTRENGTH
EMOM 10
4 Alt. Step back lunges (Back Rack)
WOD
30-20-10
Toes To Bar
3-2-1
Round of DT
DT= 12 DL + 9 HPC + PJ @ 135/95#
*Time Cap 16 Min
Read MoreWOD
-Teams of 2
-YGIG Style
2 Rounds For Time:
100 Wall Balls 20/14
50 Burpee Pull Ups
100 Alt. DB Snatch 50/35
50 Burpee Box Jump Overs 24/20”
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Every 3 Min for 30 Min (10 Rounds)
4 Hang Squat Cleans 135/95
8 Bar facing burpees
12 Toes to Bar
Read MoreWarm Up AMRAP 5
Full Crossover Symmetry Shoulder Protocol
Overhead Stability AMRAP 10 (For Quality)
:30 Handstand Hold / HS Walk Practice
10/10 SA DB Kneeling Press (2 sec Pause @ Finish)
100ft SA DB OH Carry (Left Arm)
100ft SA DB OH Carry (Right Arm)
:30 Active Hang on Pull Up Bar
WOD
For Time:
Buy In: 35/25 Cal Bike
100 Bench Press 115/75
*Every time you break a set on Bench, Perform 15 Russian KB Swings 53/35
Cash Out: 35/25Cal Bike
Time CAP: 20 min
Stability
AMRAP 12 (For Quality)
:20/:20 Coppenhagen plank
10/10 Single Leg Split Squat (With DB’s)
20 Double DB Sumo Deadlift
5/5 Single Leg RDL’s (Slow Tempo)
:20 L Sit (or a variation)
STRENGTH “Heavy Day”
Deadlifts 7x2 @ 85-90% of 1RM
Read MoreWOD
AMRAP 5
10 Push Press 75/55
10 BBJO 24/20”
10 Power Snatch 75/55
Rest 1 Min
AMRAP 5
10 Push Press 95/65
10 BBJO 24/20”
10 Power Snatch 95/65
Rest 1 Min
AMRAP 5
10 Push Press 115/75
10 BBJO 24/20”
10 Power Snatch 115/75
Read MoreWOD
AMRAP 10
10 Pull Ups
200m Run
REST 2 MIN
AMRAP 10
20 Push Ups
20/15 Cal Row
REST 2 MIN
AMRAP 10
30 Air Squats
15/12 Cal Bike
Read MorePart 1)
AMRAP 4
3,3 / 6,6 / 9,9 / 12,12, and so on…
Toes To Ring
Push Ups
Rest 1 Min
AMRAP 4
3,3 / 6,6 / 9,9 / 12,12, and so on…
Toes To Bar
Ring Push Ups
Part 2)
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Power Cleans 135/95
Push Jerks 135/95
Read MoreWOD
EMOM 40
Min 1- *Strict Pull Up
Min 2- 7 Thruster 75/55
Min 3- :30sec Double Under
Min 4- 7 Power Snatch 75/55
*You choose the reps!
Read MoreWOD
3 Rounds:
500m Row
20/15 Cal Echo Bike
30 Toes to Bar
*Rest 3 min b/t rounds
*Target: Sub 5 min rounds!
Read MoreSTRENGTH
Pause Back Squats
6x2 @70-80% of 1RM (2 sec Pause @ Bottom)
WOD
10 Rounds:
10 Wall Balls 20/14
5 Burpees
100ft Farmers Carry 2x50/35 (KB or DB)
*17 min Cap
Read More“Murph Prep” Partner WOD
*Courtesy of CFV!
*Teams of 2
*BOTH partners work at the same time!
4 Rounds (32 min total)
Part 1:
AMRAP 4
5 Pull Up
10 Push Up
15 Air Squat
Part 2:
AMRepsAP 4
Echo Bike Cals
*Partners alternate between part 1 and part 2 so that there is no rest!
*Complete 4 rounds each (AKA four 8 min rounds, for 32 minutes total)
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