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Wod

Monday July 31, 2017

Strength

Push Jerk
2-2-2-2
*From rack

‘Meter Maid’

AMRAP 3
Row for meters
Rest 1 minute
AMRAP 6
10 Jerks 115/75
12 toes to bar
Rest 1 minute
AMRAP 3
Row for meters

*Score is total meters rowed and rounds and reps completed.

Saturday July 29, 2017

‘Bring A Friend’

AMRAP 30
200M Run
15  Push up
10 Wall ball

*Alternating movements

**Feel Free to sub runs for 15/12 cal row or 10/8 cal bike**

Friday July 28, 2017

Strength

Back Squat
1-1-1-1-1-1-1
*Building

‘Kettle Corn’

For time: (10 cap)
5 rounds of
25 Squats
15 Kettle bell swings 70/44

**Reminder Saturday is Bring A Friend day!**

Thursday July 27, 2017

Weightlifting

Hang power snatch + overhead squat
*Heavy single

 

‘Row Steady’

AMRAP 14
250M row
15 power snatches 95/65
10 ring dips

Wednesday July 26, 2017

Midline

EMOM 6
M1: 200’ single arm farmer carry 70/44
M2: 45 second reverse plank

 

‘Ab Ripper’

Every 4 minutes for 24 minutes (6 sets)
400M run
20 sit ups

**Runs can be sub for 500/400M row or 20/30 cal bike**

Tuesday July 25, 2017

Strength

Seated single arm dumbbell press
8-8-8
*8 each arm

 

‘Dumb Luck’

AMRAP 12
30 Dumbbell push press 35/25
50’ Dumbbell Front rack lunge 35/35
60 Double unders
50’ Dumbbell front rack lunge 35/25

Monday July 24, 2017

Strength

Deadlift
5-5-5
*Building

 

‘Down and Back’

For time (18 cap)
50 box jumps 24/20
40 knees to elbow
30 deadlifts 185/125
40 burpees
50 wall balls 20/14

Saturday July 22, 2017

‘Rindy’

For time (28 cap)
4 Rounds of:
500/400M row
3 rounds of ‘Cindy’
*Cindy = 5 pull ups, 10 push ups, 15 squats

**If you worked out 3 or more days this week, you should consider switching the squats for 15 sit ups.**

Friday July 21, 2017

Weightlifting

Hang squat clean + Push press
*Heavy single

 

‘Down by 6’

For time (13 cap)
27-21-15-9-3
Hang squat clean 95/65
Push press 95/65

Thursday July 20, 2017

‘Wrecking Ball’

For time (21 cap)
3 rounds of:
800M run
15 Russian kettle bell swings 106/70

Wednesday July 19, 2017

Strength

Single leg Romanian deadlift
4-4-4
*Each leg

 

‘TnT’

AMRAP 11
6 Thrusters 135/95
12 Toes to bar

Tuesday July 18, 2017

Strength

Press
3-3-3-3-3
*Across

 

‘Middle Ground’

3 rounds of
1 minute at each station
30’ shuttle run
Row for cal
Rest
Double unders
Weighted dumbbell box step up 24/20”( 35/25)

Monday July 17, 2017

Weightlifting

Power snatch
2-2-2-2
*Not touch and go. Drop and reset.

 

‘The Girls’

With a continuous running clock
0:00-3:00
‘Isabel’
30 snatches 135/95
3:00-4:00
Rest
4:00-7:00
36 Burpee box jumps 24/20”
7:00-9:00
Rest
9:00-16:00
‘Karen’
150 Wall balls 20/14

*If you complete the reps before the time cap you get extra rest, can you finish all three?

Saturday July 15, 2017

‘You me and a burpee’

For time (25 cap)
4 rounds of:
15 Handstand push-ups partner holds handstand
15 Synchronized burpee step up and overs 20”
15 Toes to bar partner hangs from bar
400M run both partners run together

*Partner 1 will complete all reps while partner 2 does the static holds, after the 400M run partner 2 will complete the reps and partner 1 will do the holds. Workout is completed when both partners have done 2 rounds each; 4 total.

Friday July 14, 2017

Strength

Front Squat
5-5-5
*Building

 

‘Jelly Belly’

AMRAP 5
40 Double unders
20 Kettle bell swings 53/35
10 Front squats 165/110
rest 3
AMRAP 5
40 Double unders
20 Kettle bell swings 53/35
10 Front squats 165/110
Rest 3
AMRAP 5
40 Double unders
20 Kettle bell swings 53/35
10 Front squats 165/110

*Taking it from the rack is ok.

Thursday July 13, 2017

‘Omnipresent Obliques’

AMRAP 30
750/600M row
100M Single arm Farmer carry (Left) 70/44
100M Single arm farmer carry (Right) 70/44
15 sit ups

Wednesday July 12, 2017

Strength

Deadlift
3-3-3-3
*Building

‘Dead Ball’

AMRAP 12
8 Deadlifts 225/155
20 Wall Balls 20/14

Tuesday July 11, 2017

‘Hot Wings’

For time (18 cap)
400M run
2 rounds of:
10 jerks 135/95
10 pull ups
400M run
2 rounds of:
8 jerks 155/105
8 chest to bar pull ups
400M run
2 round of:
6 jerks 175/115
6 bar muscle ups

Monday July 10, 2017

Weightlifting

Power Clean
2-2-2-2
*Not touch and go, drop and reset.

 

‘Thunder’

For time (12 cap)
3 rounds of:
10 power clean 155/105
15 burpees

Saturday July 8, 2017

Strength

Kettle bell front rack box step ups
8-8-8-8
*Hold kettle bell in the front rack on opposite side of working leg 24/20”

 

‘Helen’

For time (15 cap)
3 rounds of
400m run
21 kettle bell swings
12 pull ups

Friday July 7, 2017

Weightlifting

Power snatch
3-3-3-3-3
*touch and go

 

‘Ronda’

For time (16 cap)
21-18-15-12-9-6
Row
Snatch 75/55

Thursday July 6, 2017

‘Bring a friend day’

For time (30 cap)
800m run with med ball both partners run
100 sit ups
100 cal row
75 med ball cleans 20/14
400M run with med ball both partners run
75 med ball cleans 20/14
100 cal row
100 sit ups

Wednesday July 5, 2017

Strength

Strict press
3-3-3-3-3
*3 count tempo on eccentric

 

‘No Rest’

5 rounds of
1 minute at each station
Push press 95/65
Double unders
Push ups
Rest

 

**Tomorrow is Bring a Friend day!**

Monday July 3, 2017

Squat

Back squat
5-5-5-5-5
*Across

 

‘Summer Eclipse’

AMRAP 12
16 toes to bar
50’ overhead walking lunge 45/25 plate
16 box jump overs 24/20
50’ overhead walking lunge 45/25 plate

**Reminder 4th of July we will have 8,9 and 10am classes only**

Saturday July 1, 2017

‘Partner Chief’

AMRAP 18
3 power cleans 135/95
6 push ups
9 squats
*Alternating rounds