45 Min AMRAP
500 Meter Row
400 Meter Run
50 Double Unders Or 100 Singles
20 Calorie Assault Bike
500 Meter Row
400 Meter Run
50 Double Unders Or 100 Singles
20 Calorie Assault Bike
|
Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace 15 Light KB Presses (each side) 150 Meter Row --- Strength: Strict Press 5/65, 5/75, 5+/85 --- WOD: 3 Rounds for time 10 Hanging Knee Raise L1, Kipping Knees to Elbows L2, Strict K2E L3 10 Power Snatches 65/45 L1, 105/75 L2, 155/105 L3 10 Hanging Knee Raise L1, Kipping Knees to Elbows L2, Strict K2E L3 5 Burpees L1, 10 Burpees L2 & L3 *If you need to scale the snatches further - Russian KB Swings - 53/35 --- Accessory: Single Arm Landmine Presses 3 x 8 Reps (each side) Warm Up: Mobility - Agility Drills - then 2 Rounds @ slow pace 20 FS/BS w/ empty bar 20 Calorie Bike --- Strength: Back Squat 5/65, 5/75, 5+/85 --- L1: 16 Ring Rows + 16 Thrusters 45/35 12 Ring Rows + 12 Thrusters 45/35 8 Ring Rows + 8 Thrusters 45/35 L2: 3 Rope Climbs + 16 Thrusters 65/45 2 Rope Climbs + 12 Thrusters 95/65 1 Rope Climbs + 8 Thrusters - 135/95 L3: 4 Rope Climbs + 16 Thrusters 135/95 3 Rope Climbs + 12 Thrusters 155/105 2 Rope Climbs + 8 Thrusters - 175/115 --- Accessory Work: Seated Good Mornings - 3 x 12 Reps Saturday Class Time at 8 AM
--- 2 Person Partner Wod - "Dirty 30" - 30 Min AMRAP 30 Cal Assault Bike 30 Vertical KB Swings 35/26 L1, 53/35 L2, 70/53 L3 30 Wallballs 14/10 L1, 20/14 L2, 30/20 L3 30 Ring Rows L1, 30 Pullups L2, 30 C2B's L3 Break up reps any way you see fit Warm Up: Mobility/Agility then 3 Rounds NFT 10 Hang Squat Cleans - (empty bar) 10 Alternating Walking Lunge Steps 10 Air Squats 10 Push Ups --- WOD: "Linda" 10-9-8-7-6-5-4-3-2-1 Deadlift - 135/95 L1, BW L2, 1 1/2 BW L3 Power Clean 95/65 L1, 1/2 BW L2, Full Clean - 3/4 BW L3 Pushups L1, Bench Press 3/4 BW L2, BW L3 *The Benchmark Workout is the L3 Warm Up: Mobility/Agility then 3 Rounds NFT 20 Double Unders 10 GHD Sit Ups or 15 Ab Mat Sit Ups 10 Pull Ups or Ring Rows 10 S2O - (empty bar) --- Lift: S2O - Build up to a 1 Rep Max --- WOD: Run 300 Meters L1, Run 400 Meters L2 & L3 30 S2O - 95/65 L1, 135/95 L2, 185/135 L3 30 Ring Rows L1, Pullups L2, C2B Pull Ups L3 Run 300 Meters L1, Run 400 Meters L2 & L3 --- Extra Credit: Super Set 4 Sets w/ 1 Min rest between couplet Barbell Curl - 15 Reps Banded Tricep Push Downs - 15 Reps --- *Pick what you want to do for the S20 today. I'll do Push Press for instance. Warm Up: Mobility/Agility --- Conditioning: E10Ms w/ 2 Min Rest x 4 Sets AMRAP 20 Calorie Row 12 Alternating Weighted Step Ups 14" box L1, 20" box L2 & L3 Loads - 35/26 L1, 53/35 L2, 70/53 L3 (Kettlebells) 100 Meter Farmers Carry - same weights *counts as 10 points *42 Points each completed round --- Demo below is showing DB for the step up but you'll be using Kettlebells. Warm Up: Mobility/Agility then 1 Round NFT 250 Meter Row 20 Deadlifts from mid shin (empty bar) 250 Meter Row 20 Hang Power Cleans (empty bar) 250 Meter Row 20 Front Squats (empty bar) --- Lift: Power Clean - Build up to a 1 Rep Max --- WOD: E4Ms x 6 Sets 3 Deadlifts - 75/55 L1, 135/95L2, 155/105 L3 6 Hang Power Cleans 3 Front Squats 6 S2O 9/7 Cal Row --- Extra Credit: Rear Elevated Split Squats - 3 x 12 Reps (each leg) Warm Up: Mobility/Agility then 3 Rounds NFT 8 Cal Bike 16 Handstand Shoulder Taps or 16 Alternating DB Presses (Light) 12 DB Overhead Squats --- Lift: Power Snatch - Build to a 1 Rep Max --- WOD: E4Ms x 6 Sets 3 Power Snatch - 65/45 L1, 95/65 L2, 135/95 L3 9 Ring Rows L1, 6 Pull UpsL2, 6 C2B Pull Ups L3 9 Wall Ball - 14/10 L1, 20/14 L2, 30/20 L3 9/6 Cal Assault Bike L1, 12/9 L2 & L3 * If you need to modify further from the L1 - 9 Russian KB Swings - 53/35 in place of the snatches --- Extra Credit: EMOM x 8 Mins - 1 Legless Rope Climb or Reg Rope Climb EMOM x 8 Mins - 2 Heavy Snatch Pulls Saturday Class Time at 8 AM: 2 Person Partner Workout --- Partner #1 goes first - Partner #2 follows, each will do 8 x 2 Min AMRAPS 65/45 L1, 95/65 L2, 135/95 L3 2 Min AMRAP w/ 2 Min Rest x 8 Sets 5 Snatch Grip Deadlifts 5 Hang Power Snatch 5 Overhead Squat 5 Burpee over Bar L1, 10 Burpee over Barbell L2&L3 Max Row for Cal on whatever time left of 2 Min Clock *Score = Total Calories |
AuthorHello and Welcome to my Blog. |
RSS Feed