Saturday, August 31, 2019
Friday, August 30, 2019
Saturday 190831
Teams of 2
For Time:
100 Calorie Row
80 Toes to Bar
60 Burpee Box Jump Overs (24/20)
80 Toes to Bar
100 Calorie Row
Divide toes to bar and burpee box jump over reps however you like between partners
Switch every 25 calories on the Row
For Time:
100 Calorie Row
80 Toes to Bar
60 Burpee Box Jump Overs (24/20)
80 Toes to Bar
100 Calorie Row
Divide toes to bar and burpee box jump over reps however you like between partners
Switch every 25 calories on the Row
Thursday, August 29, 2019
Friday 190830
20 minute AMRAP
Air Bike, 20/16 Calories
50 foot Overhead Walking Lunges (45lb Plate/25lb Plate)
15 Supine Ring Rows With Feet On A Box
Air Bike, 20/16 Calories
50 foot Overhead Walking Lunges (45lb Plate/25lb Plate)
15 Supine Ring Rows With Feet On A Box
Wednesday, August 28, 2019
Thursday 190829
Strength:
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
21-15-9 Rep Rounds For Time:
Power Cleans (135/95)
Box Jumps (24/20)
Push-ups
Front Squat
5 x 3 reps
Increase weight on each set
WOD:
21-15-9 Rep Rounds For Time:
Power Cleans (135/95)
Box Jumps (24/20)
Push-ups
Tuesday, August 27, 2019
Monday, August 26, 2019
Tuesday 190827
20 minute AMRAP
Row, 50 Calories
40 Bar Facing Burpees
30 Sumo Dead-lift High Pulls (95/65)
20 Pull-ups
Row, 50 Calories
40 Bar Facing Burpees
30 Sumo Dead-lift High Pulls (95/65)
20 Pull-ups
Sunday, August 25, 2019
Monday 190826
Strength:
Dead-lift
5 reps @ 65%,75%,75%,85%
WOD:
Alternate each interval between the two following exercises (16 intervals)
Tabata Alternating Dumbbell Snatches (50/35) Masters (35/20)
Tabata Knees To Elbows
Dead-lift
5 reps @ 65%,75%,75%,85%
WOD:
Alternate each interval between the two following exercises (16 intervals)
Tabata Alternating Dumbbell Snatches (50/35) Masters (35/20)
Tabata Knees To Elbows
Saturday, August 24, 2019
Friday, August 23, 2019
Saturday 190824
Team WOD
3 Person Teams
3 Rounds For Time
1. Run 400 Meters
2. 15 Squat Cleans (135/95)
3. Max Rep Handstand Push-ups
3 Person Teams
3 Rounds For Time
1. Run 400 Meters
2. 15 Squat Cleans (135/95)
3. Max Rep Handstand Push-ups
Thursday, August 22, 2019
Wednesday, August 21, 2019
Thursday 190822
Strength:
Back Squat
5 x 5 reps
(Increase weight 5-10lbs from what was done on 8/6)
WOD:
5 rounds (20 minutes)
45 seconds Front Plank
Rest 15 seconds
45 seconds Side Plank
Rest 15 seconds
45 seconds Hollow Rock
Rest 15 seconds
45 seconds Side Plank
Back Squat
5 x 5 reps
(Increase weight 5-10lbs from what was done on 8/6)
WOD:
5 rounds (20 minutes)
45 seconds Front Plank
Rest 15 seconds
45 seconds Side Plank
Rest 15 seconds
45 seconds Hollow Rock
Rest 15 seconds
45 seconds Side Plank
Tuesday, August 20, 2019
Wednesday 190821
Strength:
15 minutes to work up to a 1 RM Strict Weighted Pull-up
Rest 5 minutes. Then,
WOD 1:
Death By Strict Weighted Pull-ups @ 50% of 1 RM
WOD 2:
7 minute AMREP
Burpees to A Target 6” Above Max Reach
15 minutes to work up to a 1 RM Strict Weighted Pull-up
Rest 5 minutes. Then,
WOD 1:
Death By Strict Weighted Pull-ups @ 50% of 1 RM
WOD 2:
7 minute AMREP
Burpees to A Target 6” Above Max Reach
Monday, August 19, 2019
Tuesday 190820
For Time:
100 Double-unders
Then,
5 Rounds:
10 Dead-lifts (155/105)
10 Front Squats (155/105)
10 Handstand Push-ups
Then,
100 Double-unders
100 Double-unders
Then,
5 Rounds:
10 Dead-lifts (155/105)
10 Front Squats (155/105)
10 Handstand Push-ups
Then,
100 Double-unders
Sunday, August 18, 2019
Monday 190819
Strength:
15 minutes to work up to a 1 RM Hang Squat Clean Thruster
WOD:
4 rounds for time on each round
Row 500 Meters
Rest 2 minutes
r
15 minutes to work up to a 1 RM Hang Squat Clean Thruster
WOD:
4 rounds for time on each round
Row 500 Meters
Rest 2 minutes
r
Friday, August 16, 2019
Saturday 190817
Partner WOD
20 minute AMRAP
Partner 1: Run 400 Meters
Partner 2: Max Rounds Of Cindy
Switch positions when P1 returns from the run. P1 will continue where P2 stopped.)
20 minute AMRAP
Partner 1: Run 400 Meters
Partner 2: Max Rounds Of Cindy
Switch positions when P1 returns from the run. P1 will continue where P2 stopped.)
Thursday, August 15, 2019
Friday 190816
Strength:
Dead-lift
3 x 10 reps @ 70% of 1 RM (from 7/31)
WOD:
Two Rounds For Time:
Air Bike, 30 Calories
100 Meter Double Kettlebell Front Rack Carry (2-55lb KBs/ 2- 35lb KBs)
Row, 30 Calories
Dead-lift
3 x 10 reps @ 70% of 1 RM (from 7/31)
WOD:
Two Rounds For Time:
Air Bike, 30 Calories
100 Meter Double Kettlebell Front Rack Carry (2-55lb KBs/ 2- 35lb KBs)
Row, 30 Calories
Wednesday, August 14, 2019
Tuesday, August 13, 2019
Wednesday 190814
Strength:
15 minutes to work up to a 1 RM Hang Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean @ 70%
2-4-6-8-10-12-14-16-18-20
Ring Push-ups
15 minutes to work up to a 1 RM Hang Power Clean
WOD:
10-9-8-7-6-5-4-3-2-1
Hang Power Clean @ 70%
2-4-6-8-10-12-14-16-18-20
Ring Push-ups
Monday, August 12, 2019
Sunday, August 11, 2019
Monday 190812
Strength:
15 minutes to work up to a 1 RM Hang Power Snatch
WOD:
3 Rounds For Time
Run 200 Meters
10 Hang Power Snatch @ 70%
15 Toes To Bar
15 minutes to work up to a 1 RM Hang Power Snatch
WOD:
3 Rounds For Time
Run 200 Meters
10 Hang Power Snatch @ 70%
15 Toes To Bar
Saturday, August 10, 2019
Friday, August 9, 2019
Saturday 190810
5 Rounds For Time On Each Round
12 Lateral Burpees Over Barbell
12 Chest To Bar Pull-ups
12 Power Cleans (115/75)
Rest 2 minutes between rounds
12 Lateral Burpees Over Barbell
12 Chest To Bar Pull-ups
12 Power Cleans (115/75)
Rest 2 minutes between rounds
Thursday, August 8, 2019
Wednesday, August 7, 2019
Thursday 190808
Strength:
Close Grip Bench Press
1 X 10 reps @ 70%
4 X max reps @ 70%
Rest 60 seconds between sets
Strength:
Weighted Strict Pull-ups
1 X 8 reps (35/20)
4 X max reps (35/20)
Rest 60 seconds between sets
WOD:
For Time:
Air Bike 5,000 Meters
Close Grip Bench Press
1 X 10 reps @ 70%
4 X max reps @ 70%
Rest 60 seconds between sets
Strength:
Weighted Strict Pull-ups
1 X 8 reps (35/20)
4 X max reps (35/20)
Rest 60 seconds between sets
WOD:
For Time:
Air Bike 5,000 Meters
Tuesday, August 6, 2019
Wednesday 190807
21 Dead-lifts (225/155) (205/135)
21 Dumbbell Push Press (50/35) (35/20)
Run 200 Meters
15 Dead-lifts
15 Dumbbell Push Press
Run 200 Meters
9 Dead-lifts
9 Dumbbell Push Press
21 Dumbbell Push Press (50/35) (35/20)
Run 200 Meters
15 Dead-lifts
15 Dumbbell Push Press
Run 200 Meters
9 Dead-lifts
9 Dumbbell Push Press
Monday, August 5, 2019
Tuesday 190806
Strength:
Back Squat
5 X 5 @ 80%
Front Squat
3 X 5 @ 80%
WOD:
7 minute AMRAP
7 Burpee Pull-ups
21 Double-unders
Back Squat
5 X 5 @ 80%
Front Squat
3 X 5 @ 80%
WOD:
7 minute AMRAP
7 Burpee Pull-ups
21 Double-unders
Sunday, August 4, 2019
Saturday, August 3, 2019
Friday, August 2, 2019
Saturday 190803
Partner Murph
Teams of 2:
For Time:
Run 1 mil
100 Strict Pullups
200 Pushups
300 Air Squats
Run 1 mile
Run 1 mile together.
Divide reps between partners however you want.
Teams of 2:
For Time:
Run 1 mil
100 Strict Pullups
200 Pushups
300 Air Squats
Run 1 mile
Run 1 mile together.
Divide reps between partners however you want.
Thursday, August 1, 2019
Friday 190802
For Time:
Air Bike 2000 Meters
100 Russian Kettlebell Swings (55/35)*
Air Bike 2000 Meters
*Every time you break perform 10 Burpees over Kettle Bell *
Air Bike 2000 Meters
100 Russian Kettlebell Swings (55/35)*
Air Bike 2000 Meters
*Every time you break perform 10 Burpees over Kettle Bell *
Subscribe to:
Posts (Atom)