Basic everyday WODs.
A.
Front Squat
Every 90 seconds, for 15 minutes:
5-4-3-2-1-1-1-1-1-1
Set 1: 50-60%
Set 2: 60-70%
Set 3: 70-80%
Set 4: 80-85%
Set 5-10: Build to a Max!
B.
Two rounds, for max reps:
Min 1: Front Rack Reverse Lunges (115 / 75)
Min 2: Toes to Bar
Min 3: Ski for Calories
Rest 2 minutes, then repeat
A.
In teams of two, with only one person working at a time, complete the following:
100/80 Calories on Concept 2 Rower or Ski Erg
50 Hang Squat Clean Thrusters w DBs
100 Pull-ups
50 Hang Squat Clean Thrusters w DBs
100 Calories on Concept 2 Rower or Ski Erg
Rx+ 50s/35s, 60/50 bar muscle-ups
A.
Min 0:00-5:00
30 Calories on Assault Bike
30 Toes to Bar
Min 5:00-9:00
20 Calories on Assault Bike
20 Toes to Bar
Min 9:00-12:00
10 Calories on Assault Bike
10 Toes to Bar
Then, at minute 15:00, complete:
B.
15-10-5 rep rounds for time of:
Burpees to Target 6 Inches Above Reach
Overhead Squats (135 / 95)
A.
For time:
500m Ski
B.
Every 6 minutes, for 24 minutes (4 rounds):
15/12 Calorie Ski
12 Pull-ups
9 Handstand Push-ups
6 Squat Cleans (185 / 125)
Each round is scored for time
Masters: seated DB Presses, 135 / 95
Rx+ 8/6 ring muscle-ups, strict HSPU to deficit, 225/155
A.
Every 2 minutes, for 20 minutes (10 sets):
40 Double-unders
4 Deadlifts
Start light and build to a heavy set of 4
Rx+ 60 DU
B.
Every minute, for 10 minutes:
8 Goblet Lunges w DB (pick weight)
Max DB Alternating Hang Power Snatches*
Begin each minute with 8 Alternating Lunges. Then, with whatever time remains, complete alternating hang snatches.
Score is total snatches
A.
Tempo Front Squat (33X1)
Every 90 seconds, for 8 sets:
1 rep at 85-90%
(or 10-25 lbs heavier than your last session)
B.
Last done: July 2018
Every minute, for 10 minutes:
12 Kettlebell Swings (53 / 35)
12 Air Squats
Both exercises done in the same minute
Rx+ 14/14
Rx++ 16/16
Masters: 35/26
C.
Optional:
Three rounds of:
25 Abmat Butterfly Sit-ups
1 Minute Push-up Plank
A.
In Teams of three, complete AMRAP in 25 minutes of:
75 Calories on Bike or Row
50 Front Squats (135 / 95)
75 Calories
50 Hang Squat Cleans
75 Calories
50 Squat Cleans
Masters: 105/70
Rx+ 165/110
A.
Five rounds for time of:
400m Run
20 Burpees Over the Bar
10 Hang Squat Clean Thrusters
Masters: 65-75-85-95-105 / 35-45-55-65-70
Rx: 95-105-115-125-135 / 65-75-85-95-100
Rx+ 135-145-155-165-175 / 100-105-110-115-120
A.
For time:
Ski 1,000m
B.
Every minute, for 20 minutes (5 rounds):
Min 1): 60 ft Double KB Front Rack Carry + 6 KB Front Squats*
Min 2): 50 Double-unders
Min 3): 60 ft Farmers Carry Lunges
Min 4): 12/10 Calories on Ski
*pick KB weight
Rx+ 53s/35s, 60 DU, 15/12 Calories