Burpees/Row
Strength Push press 3-3-3-3-3 reps Warm-up 3 Rounds: 5 Ring Rows 10 Pushups 15 Air Squats Workout of the Day AMRAP 10 min. 50 Burpees w/ remaining time complete max calorie Row
June 2016
Push Press/Plank/Back Rack Lunges/KBS
Warm-up 30 walking lunges 20sec HS hold 15 kipping swings 10 pullups Workout of the Day 3 Rounds for reps (adv. 5 Rounds) Min 1: Push Press (95/65) Min 2: Plank Hold (-1 rep each time you drop) Min 3: Back Rack Standing Lunges (95/65) Min 4: KBS (53/35) Min 5: Rest
Happy Birthday Jeanette!
Strength OH Squat – Work up to 1RM Warm-up 2 Rounds 20 double unders 15 Sit-ups 10 jumping lunges 5 push-ups Workout of the Day Jeanette’s BDAY WOD 2 Rounds (adv. 3 Rounds) 6 Deadlifts (70% of 1RM) 14 Pull-ups 25 Box Jumps (adv. 24/20) 25 Goblet Squats (adv. 53/35) 25 Sit-ups (adv. GHD) Cash …
Happy Belated Birthday Jeremiah!!
Warm-up 2 Rounds Row 500m 10 Squats 10 Pull-ups Dynamic stretching Workout of the Day Jeremiah’s BDAY WOD Partner WOD AMRAP 16 min. 3 Clean & Jerk (adv. 135/95) 4 Push-ups Alternate completing rounds with partner. While one partner works the other partner will hold the bottom of squat position. Individual: Amrap 16 min. 3 …
DBS/Double Unders/Run
Warm-up 4x Row 2 min Rest 1 min. Workout of the Day (15 minute time cap) 8 rounds 8 alt DBS 55/35 20 double unders 100 m run
Run/Ball Slams
Strength Front squats 3×10 (all sets done fast as possible @50% of 1rm) Warm-up Coach’s choice Workout of the Day 4 rounds 3 min amrap 200 m run Max rep Ball slams 40/30 *no rest between rounds
Thrusters/Box Jumps/Lunges
Warm-up -5 rowing intervals 1 min on/1 min off Workout of the Day 21-15-9-15-21 reps of: Thrusters (115/75) Box jumps (30/24) Lunges (jumping lunges)
Challenge WOD Week 4
Strength 3×5 Push Press (all sets done at 70% of 1rm) Warm-up 3 Rounds 10 Pull-ups 10 KBS 10 Box Jumps Workout of the Day Challenge WOD – Week 4 6 MIN TIME CAP 10 Hang Power Cleans 20-Yard Shuttle Sprint 8 Hang Power Cleans 40-Yard Shuttle Sprint 6 Hang Power Cleans 60-Yard Shuttle Sprint …
Burpees/KBS/Sit-ups
Warm-up 200 m run 10 Russian KBS/10 goblet squat w/ 5 second hold at the bottom Dynamic stretching Workout of the Day 3 rounds (adv. 5 Rounds) 20 burpees 20 KBS (62/44) 20 sit-ups (Strict)
Run/Wall Ball/KBS/Front Rack Lunges/Bar Facing Burpees
Warm-up Movement Prep Dynamic 50 Jumping Jacks Squat Stretch Workout of the Day 800 m run, then: 21-15-9 Wall balls 20/14 KBS 53/35 Then, 800 m run 9-15-21 Front rack lunges 95/65 Bar facing burpees
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