Basic everyday WODs.
A.
In teams of two, with only one person working at a time:
50-40-30-20-10 rep rounds of:
Calories on Assault Bike
Single Arm DB Thrusters*
Box Jump Overs (24/20)
DB Hang Snatch + OH Lunge*
*switch arms every 5 reps
Masters: 20/16in
Rx+ use 2 DBs (40s/30s)
A.
AMRAP in 30 minutes of:
4 Wall-Walks
8 Bench Press
12 ball-slams
16c Ski
Rest exactly 2 minute after each round
A.
Toes to Bar Test
B.
For time:
200/160 Calorie Row
At minute 0:00, and every 2 minutes thereafter until the calories are complete:
10 burpees to a 45lb plate
*Hat tip to the emom company for the workout
Rx+ 300/240c ( ⬅️ Forte rendition)
A.
Hang Power Cleans
B. (Repeat)
Five rounds of:
50 double-unders
5 hang squat cleans
A.
Z-press
B.
”Helen”
Three rounds of:
400m run
21 Kettlebell Swings
12 Pull-ups
A.
Front Squat
Build to a challenging set of 3
B.
AMRAP in 10 minutes of:
20 wall-balls
10 single arm devil press
A.
Teams of two:
100c Bike/Row/Ski
then
10 rounds of:
10 hang power cleans
10 burpees over the bar
10 front rack lunges
then
100c Bike/Row/Ski
Partners will split the calories at the beginning and end, then Partner A will complete the hang cleans, Partner B will complete the burpees, Partner A will complete the lunges, Partner B will complete the hang cleans etc etc, until the workout is complete.
A.
Five rounds for time:
24 DB Snatch
20 Box Jump Overs
16 Thrusters
12 Handstand Push-ups
Rest 2 min after each round
A.
Toes to Bar and Progressions
B.
On the minute, for 28 minutes (7 rounds):
Min 1) assault bike
Min 2) v-ups
Min 3) ski erg
Min 4) burpee box get-overs (48in/40in)
A.
Hang Power Clean
B. (Repeat)
For time:
Run 300m
15 Power Clean and Jerks (115 / 75)
Run 300m
12 Clean and Jerks (135 / 95)
Run 300m
9 Clean and Jerks (155 / 105)
Run 300m
6 Clean and Jerks (185 / 130)
**all the cleans are power cleans**
Masters: pick weight progression
Rx+ 400m runs 155-185-205-225 / 105-125-140-155