Thrusters/Pull-ups/Run
Warm-up 8 min AMRAP 50 jump rope/20 double unders 15 sit ups Dynamic stretching Workout of the Day 10 rounds 5 Thrusters (115/75) 5 Pull-ups (chest to bar) 100 m run
W.O.D.
Happy Birthday Julia!
Warm-up 2 Rounds 10 Slow Overhead Squats w/ PVC 15 Jumping Jacks 20 Deep Lunges Workout of the Day Julia’s BDAY WOD 17 min. AMRAP 6 Power Cleans (135/95) 18 Wall Ball (20/14) 19 Double Unders 9 Dumbbell Snatches (alternating) 9 V-ups (adv. GHD)
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
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 …
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