500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
10:00 EMOTM
20 DU
5 T2B
5 Rounds of:
2:30 ON / 1:00 OFF
2 Gym Length DB Lunges (50/35)
10 Wall Balls (20/14)
Max Effort Box Jumps (24/20)
1 Gym Length = 4 Poles
DB Lunge Open Standard
10 Burpee Penalty if DB are thrown down.
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
3 x 3 @75%; 2 x 2 @80%
AMRAP 10 Minutes
1 MU + 5 Thrusters (135/95)
2 MU + 5 Thrusters
3 MU + …
Scale: 2 Ring Dips per MU
3 Rounds:
200m Run
10 Lunges /w Twist (Holding Med-Ball)
10 Med Ball Cleans
10 Wall-Balls
WU: 10 – 10 – 8 – 5
WS: 2 – 2 – 2 -2
For Time:
2000m Row
50 Alternating Pistols
30 Hang Squat Cleans (185/135)
Time Cap: 15min
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
12min EMOM:
Min 1: Cal Bike (10/8)
Min 2: Cal Row (8/6)
Min 3: 8 Renegade Row (50/35)*
* 1 Renegade Row = Left Row + Right Row
4 Rounds of:
3min on/ 1min off:
50 DU Buy-in*
then with remaining time:
Round 1: AMRAP Push Press (75/55)
Round 2: AMRAP Back Rack Lunges (75/55)
Round 3: AMRAP SDHP (75/55)
Round 4: AMRAP Thrusters (75/55)
* Scale: 100 Single Unders
400m Run or 500m Row
20 PVC Pipe Passthroughs
-2 rounds-
10 Scap Raises
10 Cossack Squats
10 Straight Arm Plate Raises
10 Squat + Calf Raise
10 Side Arm Plate Raises
WU: 10 – 10 – 8 – 5
WS: 2 – 2 – 2 – 2
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
For Time:
2 Rounds:
8 Strict Pull-Ups
8 Squat Snatch (95/65)
—-Rest 2 min——-
2 Rounds:
6 Strict Pull-Ups
6 Squat Snatch (135/95)
—-Rest 2 min——
2 Rounds:
4 Strict Pull-Ups
4 Squat Snatch (155/110)
Line Drills (Down and Back):
High Knees
Butt Kickers
Toy Soldiers
Quad Stretch
Hip Openers (Knee to Chest then Rotate Out)
Super Mario
Side Shuffle
Karaoke
Bear Crawl Down / Duck Walk Back
Burpee Broad Jump (Down Only)
WU: 10 – 10 – 8 – 5
WS: 2 – 2 – 2 – 2
For Time:
21 * 18 * 15 * 12 * 9 * 6 * 3
Russian KBS (70/55)
AbMat Sit-ups
Goblet Squats w/ KB (70/55)
Time Cap: 25min
* 2 Alligator Walks after each set (*). 4 post = 1 alligator walk. So down and back
Scale: 1 Alligator crawl only
400m Run or 500m Row
20 PVC Passthroughs
(completed with an empty barbell)
10 Strict Presses
10 Front Squats
10 Good Mornings
10 Back Squats
10 Romanian DLs
10 Side Bends
10 Overhead Squats
10 Torso Twists
WU: 10 – 10 – 8 – 5
WS: 2 – 2 – 2 -2
16min AMRAP:
3 Clean and Jerk (185/135)
6 Burpee Box Jump (24/20)
9 Wall Balls (20/14)
12 Deadlifts (185/135)
12min EMOTM:
Min 1: Cal Bike (10/8)
Min 2: Power Snatch + Hang Squat Snatch + Power Snatch + (2) OHS
For Time: (Partner WOD)
Buy-in: 1000m Row
100 Slam Balls (30/20)
80 Push Ups
60 AbMat Sit-ups
40 Slam Balls over the shoulder (60/40)
20 DB Shoulder Press
Buy-out: 1000m Row
400m Run or 500m Row
20 PVC Pipe Passthroughs
-then 2 rounds-
10 DB Strict Press
10 DB Squats
10 DB Lunges
10 DB RDL
WU: 10 – 10 – 8 – 5
WS: 3 – 3 – 3 – 3 – 3
3 RFT:
50 DU
40 Air Squats
30 Hang Power Cleans (95/65)
20 T2B
10 Burpees
500m Row
3 Rounds:
20 Jumping Jacks
15 Mountain Climbers
10 Box Step-Ups (24/20)
5 Inch Worms with 1 Push-Up
EMOTM: 12 min
Min 1: 10 Cal Bike
Min 2: 8 Cal Row
Min 3: 6 Burpees
For Time:
800m Run or 1000m Row
21 Deadlifts (225/155)
21 Box Jumps (24/20)
400m Run or 500m Row
15 Deadlifts
15 Box Jumps
200m Run or 250m Row
9 Deadlifts
9 Box Jumps
If it rains, sub for rowing
Recent Comments