Basic everyday WODs.
A.
Bench Press
10-10-10-10-10
Build to a heavy set of 10
B.
Three rounds of:
60 Seconds of Rowing for Calories
Rest 15 seconds
60 Seconds of Renegade Row Push-ups
Rest 15 Seconds
60 Seconds of No Push Burpee Pull-ups
Rest 15 seconds
A.
Tempo Front Squat
6 x 2 at 80-85%
B.
AMRAP in 12 minutes of:
15 Toes to Bar
12 Box Jumps
9 Front Squats
Rx+ overhead squats
On Sunday at 10:30 AM sharp, we are doing the Hero workout “Whitten” to honor his service. Come and suffer with us.
A.
Teams of 3:
AMRAP in 13 minutes of
Partner A: 200m Run
Partner B: 5 Devil Presses + 10 DB Front Squats (50s/35s)
Partner C: Rest
3 minutes of rest
AMRAP 13 minutes
Partner A: Run 200m
Partner B: 8 Power Cleans + 6 Front Rack Lunges + 4 Thrusters (135 / 95)
Partner C: Rest
Partner A runs 200m, Partner B does the DB/Barbell complex, Partner C rests. When Partners A and B are done, Partner A will begin the complex, partner B will rest and Partner C will begin running. Continue this sequence until the 13 minutes is up.
Say a prayer for your legs tonight.
A.
AMRAP in 8 minutes of:
5 Wall-Balls (20 / 14 to 12/10 ft targets)
5 Power Snatches (135 / 95)
Rest 4 minutes
B.
AMRAP in 8 minutes of:
10 Strict Handstand Push-ups
10 Box Jumps (30 / 24)
Rest 4 minutes
C.
AMRAP in 8 minutes of:
15 Calories on Rower
150m Run
Masters: 14/10 lbs, 95/65, hand release push-ups, 20/16 inches
Rx+ 30/20 to 11/12 ft, 165/110
A.
Power Clean
Every minute, for 12 minutes:
Min 1, 2, 3: 4 power cleans at 60-70%
Min 4, 5, 6: 3 power cleans at 70-80%
Min 7, 8, 9: 2 power cleans at 80-90%
Min 10, 11, 12: 1 power clean at 90%+
B.
Three rounds for time of:
21 Pull-ups
12 Squat Cleans (135 / 95)
Masters: 105/70
Rx+ 15/12 BMU, 165/110
A.
For time:
2k Ski
B.
For time:
50-40-30-20-10 rep rounds of:
Russian Kettlebell Swings
Abmat Butterfly Sit-ups
A.
Shoulder Press
9 minutes to establish a max shoulder press for the day
then, load the bar to 75% of today’s max
At the 12:00 minute mark, complete a max set of unbroken reps at 75%
B.
AMRAP in 15 minutes of:
30 Double-unders
15 Toes to Bar
30 Double-unders
15 Shoulder to Overhead (115 / 75)
*hat tip to CFNE for the workout idea
A.
Tempo Front Squat
Every 2.5 minutes, for 12 minutes (5 sets)
3 reps at 75-80%
(or 5-25lbs heavier than your last FS session)
B.
Every 5 minutes, for 15 minutes:
18/15 Calories on Assault Bike
15 Dumbbell Power Cleans
12 Dumbbell Front Rack Lunges
9 Dumbbell Thrusters
Each round scored for time
Masters: 18/14 calories
Rx+
21/16 Calories
18 DB PC (50s / 35s)
15 DB Lunges
12 DB Thrusters
A.
In teams of three, complete AMRAP in 30 minutes of:
Partner A) Assault Bike for Calories
Partner B) 10 Wall-Balls + 15 Kettlebell Swings
Partner C) Rest
Partners will switch roles whenever 10 WB and 15 KBS are completed. For instance: once Partner B completes 10 WB and 15 KBS, Partner A will then do 10 WB+15 KBS, partner B will rest, and Partner C will get on the bike.
Score is total calories completed and total rounds completed.
A.
Every 6 minutes, for 36 minutes (6 rounds):
30/24 Calories on Rower
20 Toes to Bar
6-5-4-3-2-1 Squat Snatches
Round 1: 6 snatches
Round 2: 5 snatches
Round 3: 4 snatches
Round 4: 3 snatches
Round 5: 2 snatches
Round 6: 1 snatch