Basic everyday WODs.
A.
In teams of two:
Minutes 0:00-5:00
800m run (both run)
Minutes 5:00-10:00
80 thrusters
Minutes 10:00-15:00
80 pull-ups
Minutes 15:00-20:00
80 over-the-box-jumps
A.
Every 3 minutes, for 30 minutes (10 rounds):
50 Double-Unders
10 Pistol Squats
5-3-1 Power Snatches
Rounds 1, 2 and 3: 5 power snatches
Rounds 4, 5 and 6: 3 power snatches
Rounds 7, 8, 9, and 10: 1 power snatches
Start light and build in load on the snatches
A.
Assault Bike
For time:
50/40 Calories
B.
Prowler / Dog Sled Push
For time:
500ft prowler push
A.
Squat Clean
9 minutes to build to a heavy squat clean
Rest 3 minutes (and load your bar to 75% of todays max)
B.
Then, at minute 12:00, complete as many reps as possible of:
Hang Squat Cleans
B.
AMRAP in 14 minutes of:
21 Box Jumps
14 Toes to Bar
7 Power Cleans
A.
Bench Press 2-2-2-2-2-2
Build to a heavy set of 2
B.
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Pull-ups
Strict Handstand Push-ups
Last done: 4/2019
C.
Optional:
Three rounds for quality, not time:
40 Heavy Russian KB Swings
30 Weighted Butterfly Sit-ups
1 minute push up plank
A.
Back Rack Lunges
10-10-10-10-10
Every 3 minutes, for 15 minutes (5 sets): 10 reps
Build to a heavy set of 10
After each set: 10 KB Front Squats
B.
For time:
100 Wall-Balls
At the beginning of every minute, complete 5 burpees to a plate.
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A.
AMRAP in 12 minutes of:
150m Run
9 Burpees
15 Sit-ups
Rest 6 minutes
B.
AMRAP in 12 minutes of:
12/9 Calories on Ski or Row
9 Box Jumps
12 Single Arm Thrusters
A.
Five rounds for time of:
400m Run
20 Toes to Bar
10 Hang Squat Cleans
Rx 105-125-145-165-185 / 70-85-105-115-125
Masters: 65-85-105-125-135 / 45-55-65-75-85
Rx+ 145-165-185-205-225 / 105-115-130-145-155
A.
Shoulder Press 1-1-1-1-1
5 minutes to build to a heavy set of 1
Then, starting at your last press weight:
B.
Push Press 1-1-1-1-1
5 minutes to build to a heavy 1 rep
Then, starting at your last push press weight
C.
Power Jerk 1-1-1-1-1
5 minutes to build to a heavy 1 rep
D.
AMRAP in 10 minutes of:
10 Hang Power Snatches (95 / 65)
15 Deadlifts
10 Handstand Push-ups (5 strict + 5 kipping)
Masters: 65/45, hand release push ups
Rx+ hang squat snatch (75 / 55), all strict
A.
Assault Bike
75/60 Calories for time
B.
Every 5 minutes, for 15 minutes (3 rounds):
15/12 Calories on Assault Bike
15 Pull-ups
15 Burpee Box Jump Overs (24 / 20)
Masters: 13/10 cals, 20/16 inches
Rx+ 10/7 ring muscle-ups