Fitness
2 Rounds
10 Kang Squats
10 Alternating Reverse Lunges
10 Ring Rows
10 Strict Press (45/35)
5 Strict TTB/Knee Raise
EMOM 8
Power Clean and Jerk
*Build to a heavy
2 Rounds for time:
15 Chest to bar pull-ups
30 Alternating Pistols
15 Handstand Push-ups
30 Abmat Sit-ups
18 minute time cap
Competitor
2 Rounds
10 Kang Squats
10 Alternating Reverse Lunges
10 Ring Rows
10 Strict Press (45/35)
5 Strict TTB/Knee Raise
EMOM 8
Power Clean and Jerk
*Build to a heavy
2 Rounds for time:
15 Muscle-ups
30 Alternating Pistols
15 Strict Handstand Push-ups
30 GHD Sit-ups 18 minute time cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Box Jump w/ Step Down
10 Russian KB Swings
5 Inch Worms
30 Second Plank Hold
WOD:
4 Rounds:
800m Run
15 Box Jump Overs (24/20”)
15 Kettlebell Swings (35/25#)
15 Kettlebell Goblet Squats (35/25#)
15 Single Kettlebell Box Step Up (35/25#)
*40 Minute Time Cap
Fitness
3 Rounds
30 ft. bear crawl
30 ft. Lunge walk
30 ft. Crab Walk
30ft. Duck Walk
EMOM 4
4-8 TTB
Abmat sit-ups in remaining time
EMOM 20
1st - 40sec Row Calorie
2nd - 40sec Bike Calorie
3rd - 40sec Box Jump w/ Step Down (24/20)
4th - Wall Ball (20/14)
Competitor
3 Rounds
30 ft. bear crawl
30 ft. Lunge walk
30 ft. Crab Walk
30ft. Duck Walk
EMOM 4
4-8 TTB
Abmat sit-ups in remaining time
EMOM 20
1st - 40sec Row Calorie
2nd - 40sec Bike Calorie
3rd - 40sec Box Jump w/ Step Down (24/20)
4th - Wall Ball (20/14)
Fitness
200m Run
3 Rounds
4 Alt. Pigeon
10 Calf Raises
20sec Couch stretch each side
For time:
800m Run
Post WOD Swole Sesh:
A1) Alt. Top Down Dumbbell Bench Press; 4x4 each arm @ 30X1
A2) Dips; 4 x 8-10
A3) Strict Pull-up; 3 x Max set
B1) Hanging L-Sit; 4 x Max effort
B2) Russian Twist; 4 x 1min max set
*Each twist counts as one rep. No KB weight this week.
Competitor
200m Run
3 Rounds
4 Alt. Pigeon
10 Calf Raises
20sec Couch stretch each side
For time:
800m Run
Post WOD Swole Sesh:
A1) Alt. Top Down Dumbbell Bench Press; 4x4 each arm @ 30X1
A2) Dips; 4 x 8-10
A3) Strict Pull-up; 3 x Max set
B1) Hanging L-Sit; 4 x Max effort
B2) Russian Twist; 4 x 1min max set
*Each twist counts as one rep. No KB weight this week.
Home Workouts
Warm Up:
4 Minutes Bike or Row
-Then-
10 Air Squats
5 Burpees
30 Second Plank Hold
WOD: (With Partner)
For Time*:
400m Run
30 Weighted Abmat Situps (15/10#)
200m Sled Drag (90/65#)
1 Minute Plank Hold
200m Sandbag Run
30 Seconds Hollow Hold + 30 Seconds Superman Hold
200m KB Farmers Walk (55/35#)
1 Minute Wall Sit
*Max Calorie Assault Bike or Row
**Partners complete each movement individually while the other partner accumulates calories on the assault bike (Example: Partner A runs 400m while Partner B bikes, then partner B runs 400m and partner A Bikes, working through each movement one at a time.)
***Score is time + Calories on bike/row
Fitness
5min Row/Bike Warmup
EMOM 9
1st - Banded Good Mornings
2nd - 30sec Plank
3rd - 30sec Bear Crawl
4 Rounds
12 Russian Kettlebell Swings (55/35)
25 Ab Mat Sit-ups
12 Air Squats
2min Rest
Competitor
5min Row/Bike Warmup
EMOM 9
1st - Banded Good Mornings
2nd - 30sec Plank
3rd - 30sec Bear Crawl
4 Rounds
12 Russian Kettlebell Swings (70/55)
20 GHD Sit-ups
12 Air Squats
2min Rest
Fitness
Happy Memorial Day - Classes at 8:00 am & 10:00 am
Gym Cook out at Noon
Competitor
Happy Memorial Day - Classes at 8:00 am & 10:00 am
Gym Cook out at Noon
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
400m Run
Then...
3 Rounds
10 Medball squat clean
10 Push-ups
30sec bottom squat hold
5 strict TTB/knee raise
Partner Relay Race
AMRAP 20
200m Run
20 Wallballs (20/14) (10/9)
10 Burpees
20 Abmat Sit-ups
10 Alternating Pistols
Competitor
400m Run
Then...
3 Rounds
10 Medball squat clean
10 Push-ups
30sec bottom squat hold
5 strict TTB/knee raise
Partner Relay Race
AMRAP 20
200m Run
20 Wallballs (20/14) (10/9)
10 Burpees
20 Abmat Sit-ups
10 Alternating Pistols
Fitness
3 Rounds
10 Kang Squats
10 Alternating Reverse Lunges
10 Ring Rows
10 Strict Press (45/35)
5 Strict TTB/Knee Raise
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Competitor
3 Rounds
10 Kang Squats
10 Alternating Reverse Lunges
10 Ring Rows
10 Strict Press (45/35)
5 Strict TTB/Knee Raise
"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squats
10 Russian KB Swings
5 Inch Worms
30 Second Plank Hold
WOD:
10 Minute AMRAP:
400m Run
21 Russian Kettlebell Swings (35/25#)
12 Burpees
-Rest 1 Minute-
10 Minute AMRAP:
25 Weighted Abmat Situps (15/10#)
25 Mountain Climbers
30 Second Plank Hold
-Rest 1 Minute-
10 Minute AMRAP:
100m Kettlebell Farmers Carry (35/25#)
10 Air Squats
100m Front Rack Kettlebell Walk (35/25#)
10 Air Squats
Fitness
2min Row/Bike/Run
2 Rounds:
8 Alt. Pigeon stretch
5 Inch worms
8 Squat Good Mornings
For time:
1,000m Row
2min Rest
1,000m Row
2min Rest
1,000m Row
Competitor
2min Row/Bike/Run
2 Rounds:
8 Alt. Pigeon stretch
5 Inch worms
8 Squat Good Mornings
For time:
1,000m Row
2min Rest
1,000m Row
2min Rest
1,000m Row
Fitness
3 Rounds:
10 KB Halo (5 each direction)
10 KB Strict Press (5 each arm)
10 Alternating Reverse Lunge
5 Squat Jumps
For time:
250m Row
15 Burpees over rower
250m Row
Post WOD Swole Sesh:
A1) Alt. Top Down Dumbbell Bench Press; 4x6 each arm @ 30X1
A2) Dips; 4 x 8-10
A3) Feet Elevated Ring Row; 4 x Max Set @ 2020
B1) Hanging Tuck Hold; 4 x 30sec
B2) Russian Twist; 4 x 1min max set
*Each twist counts as one rep. No KB weight this week.
Competitor
3 Rounds:
10 KB Halo (5 each direction)
10 KB Strict Press (5 each arm)
10 Alternating Reverse Lunge
5 Squat Jumps
For time:
250m Row
15 Burpees over rower
250m Row
Post WOD Swole Sesh:
A1) Alt. Top Down Dumbbell Bench Press; 4x6 each arm @ 30X1
A2) Dips; 4 x 8-10
A3) Feet Elevated Ring Row; 4 x Max Set @ 2020
B1) Hanging Tuck Hold; 4 x 30sec
B2) Russian Twist; 4 x 1min max set
*Each twist counts as one rep. No KB weight this week.
Home Workouts
Warm Up:
4 Minutes Bike or Row
-Then-
10 Air Squats
5 Burpees
30 Second Plank Hold
WOD: (With Partner)
30 Minute AMRAP:
Sandbag Run, 200 m
16 Sandbag Hang Power Cleans
16 Burpee Over Sandbags
16 Hand Release Push-ups
16 GHD Sit-ups
1 Minute Max Cal Assault Bike
*One Partner Working at a time - Score is total Rounds/Reps + Total Calories Accumulated in the minute of Assault Bike per Round.
Fitness
3 Rounds
10 Good Mornings
10 Alternating Reverse Lunges
10 Ring Rows
5 Strict TTB
Deadlift
3-3-2-2
5 Rounds for time
16 Alternating Dumbbell Snatch (35/25)
12 Box Jump Over (24/20)
8 Toes to bar
200m Run
16 minute Time Cap
Competitor
3 Rounds
10 Good Mornings
10 Alternating Reverse Lunges
10 Ring Rows
5 Strict TTB
Deadlift
3-3-2-2
5 Rounds for time
16 Alternating Dumbbell Snatch (50/35)
12 Box Jump Over (30/24)
8 Toes to bar
200m Run
16 minute Time Cap
Fitness
3 Rounds:
8 Strict press
8 Ring Rows
15sec Hollow Flutter Kick
15sec Mountain Climbers
Strict Press
4-3-2-2-1
*Building
Press Builds to 85-90%
"Half Cindy"
10 AMRAP
5 Pull-ups
10 Push-ups
15 Squats
Competitor
3 Rounds:
8 Strict press
8 Ring Rows
15sec Hollow Flutter Kick
15sec Mountain Climbers
Strict Press
4-3-2-2-1
*Building
Press Builds to 85-90%
"Half Mary"
10 AMRAP
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squats
30 Second Plank
5 Med Ball Cleans
WOD:
6 Rounds:
200 Meter Med Ball Run (20/14#)
10 Medicine Ball Cleans, 20/14 lbs
10 Med Ball Box Step-ups, 20/14 lbs, 24/20 in
10 Wall Balls, 20/14 lbs, 10/9 ft
10 Medicine Ball Clean + Over-the-Shoulders, 20/14 lbs
10 Burpee Over Med Balls
10 Medicine Ball Sit-ups, 20/14 lbs
*40 Minute Time Cap
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
2 Rounds
200m Row
10 Walking Lunges
8 Push-ups
8 box jumps with step down
Teams of 3
AMRAP 20
20 Kettlebell Swings (55/35)
20 Burpees
20 Box Jumps (24/20)
*Max Calorie Row
Competitor
2 Rounds
200m Row
10 Walking Lunges
8 Push-ups
8 box jumps with step down
Teams of 3
AMRAP 20
20 Kettlebell Swings (55/35)
20 Burpees
20 Box Jumps (24/20)
*Max Calorie Row
Fitness
3 Rounds:
10 Back Squat (45/35)
8 Back Rack Reverse Lunge
15sec Pigeon each side
20sec Handstand Hold/Down Dog
Every 2 minutes for 5 Rounds
3 Back Squats @ 80+%
5 Rounds for time:
6 Strict Pull-ups
16 Alternating Pistols
6 Handstand Push-ups
16 Abmat Sit-ups
Competitor
3 Rounds:
10 Back Squat (45/35)
8 Back Rack Reverse Lunge
15sec Pigeon each side
20sec Handstand Hold/Down Dog
Every 2 minutes for 5 Rounds
3 Back Squats @ 80+%
5 Rounds for time:
6 Muscle-ups
16 Alternating Pistols
6 Strict Handstand Push-ups
16 GHD Sit-ups
Home Workouts
Warm Up:
4 Minutes Row or Bike
-Then-
2 Rounds:
10 Air Squats
10 Lunge + Reach
5 Inch Worms
WOD: (Teams of 3)
30 Minute AMRAP:
30 Cal Bike or Row*
30 Air Squats**
30 Push-ups***
30 Lunges****
30 Double Unders*****
*One Partner Holds Plank while One Bikes/Rows
**One Partner Holds Wall-Sit while One Air Squats
***One Partner Holds Hollow Hold while One does Push-ups
****One Partner Holds Wall-Sit while One Lunges
*****One Partner Holds Plank while One does Double Unders
One Partner Works, One Partner does Static Hold, One Partner Rests
Cash Out: Gosling/Hans Abs
Tabata 1 (alternating):
Hollow Hold
Superman Hold
Tabata 2 (alternating):
Plank Hold
Abmat Situps
Fitness
3 Rounds:
10 KB Halo (5 each direction)
10 KB Strict Press (5 each arm)
10 Alternating Reverse Lunge
5 Squat Jumps
3 Rounds for time:
16 Single DB Shoulder to Overhead (35/25)
10 Air Squats
100m Run
*8 DB Shoulder to overhead performed with one arm, then another set of 8 with the other.
Competitor
3 Rounds:
10 KB Halo (5 each direction)
10 KB Strict Press (5 each arm)
10 Alternating Reverse Lunge
5 Squat Jumps
3 Rounds for time:
16 Single DB Shoulder to Overhead (35/25)
10 Air Squats
100m Run
*8 DB Shoulder to overhead performed with one arm, then another set of 8 with the other.
Fitness
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.
Competitor
2 minutes of run, row or bike
2 Rounds of:
5 Pigeon stretch per side
10 Calf raises
3 Up dog and down dog flows
Run a 5k
Row a 5k
Bike a 10k
Pick whichever one sounds worse.
Home Workouts
Warm Up:
200m Run
10 Med Ball Cleans
10 Russian KB Swings
10 Box Jumps w/ Step Down
WOD:
35 Minute AMRAP:
3 Wall Balls (20/14#)
3 Abmat Situps
3 Box Jumps (24/20”)
3 Kettlebell Swings (35/25#)
200m Run
*Each Round add 3 Reps (6, 9, 12, 15, etc.) - 200m Run after Each Round
Fitness
3 Rounds
10 Good Mornings
10 Alternating Reverse Lunges
10 Ring Rows
5 Strict TTB
Deadlift
5-4-3-2
5 Rounds for time
8 Hang Power Snatch (95/65)
8 Burpees over barbell
8 Toes to bar
200m Run
15min Time Cap
Competitor
3 Rounds
10 Good Mornings
10 Alternating Reverse Lunges
10 Ring Rows
5 Strict TTB
Deadlift
5-4-3-2
5 Rounds for time
8 Hang Squat Snatch (95/65)
8 Burpees over barbell
8 Toes to bar
200m Run
Fitness
3 Rounds:
8 Strict press
8 Ring Rows
15sec Hollow Flutter Kick
15sec Mountain Climbers
Strict Press
5-4-4-3-2
*Building
3 rounds for time of:
20 walking lunges
30 wall-ball shots (20#/14#)
40 double-unders
15 minute Time Cap
Competitor
3 Rounds:
8 Strict press
8 Ring Rows
15sec Hollow Flutter Kick
15sec Mountain Climbers
Strict Press
5-4-4-3-2
*Building
3 rounds for time of:
20 walking lunges
30 wall-ball shots (20#/14#)
40 triple-unders
15 minute Time Cap
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Bar Kips
10 Air Squats
5 Inch Worms
WOD:
1 Mile Run
16 Pull-ups
16 Air Squats
16 Abmat Situps
16 Lunges
16 Push-ups
800m Run
14 Pull-ups
14 Air Squats
14 Abmat Situps
14 Lunges
14 Push-ups
600m Run
12 Pull-ups
12 Air Squats
12 Abmat Situps
12 Lunges
12 Push-ups
400m Run
10 Pull-ups
10 Air Squats
10 Abmat Situps
10 Lunges
10 Push-ups
200m Run
8 Pull-ups
8 Air Squats
8 Abmat Situps
8 Lunges
8 Push-ups
*40 Minute Time Cap
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
2 Rounds
200m Run
10 Medball Squat Cleans
Partner Relay Race
10 Total rounds:
400m Run
20 Wallballs (20/14)
*Partners alternate rounds. One partner completes an entire round while the other rests.
Competitor
2 Rounds
200m Run
10 Medball Squat Cleans
Partner Relay Race
10 Total rounds:
400m Run
20 Wallballs (20/14)
*Partners alternate rounds. One partner completes an entire round while the other rests.
Fitness
3 Rounds:
10 Back Squat (45/35)
8 Back Rack Reverse Lunge
15sec Pigeon each side
20sec Handstand Hold/Down Dog
Every 2 minutes for 5 Rounds
5 Back Squats @ 70-75%
Laura Scott M.O.M. WOD
12-9-6-9-12
Thrusters (95/65)
Box Jumps (24/20)
Competitor
3 Rounds:
10 Back Squat (45/35)
8 Back Rack Reverse Lunge
15sec Pigeon each side
20sec Handstand Hold/Down Dog
Every 2 minutes for 5 Rounds
5 Back Squats @ 70-75%
Laura Scott M.O.M. WOD
12-9-6-9-12
Thrusters (95/65)
Box Jumps (24/20)
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squats
10 Lunge + Reach
10 Russian KB Swings
WOD: (With Partner)
10 Rounds:
200m Run
10 Kettlebell Swings (35/25#)
100m Sled Drag (100/70#)
10 Kettlebell Front Squats (35/25#)
500m Assault Bike
*Each Round performed individually (partner tag- each partner performs 5 rounds)
Cash Out: Gosling/Hans Abs
Tabata 1 (alternating):
Hollow Hold
Superman Hold
Tabata 2 (alternating):
Plank Hold
Abmat Situps
Fitness
2 Rounds
200m Run
5 Strict TTB / Knee Raise
10 Good morning to squat
AMRAP 25
800m Run
20 Abmat Sit-ups
20 Alternating Dumbbell Snatch (35/25)
20 Box Jump Overs (24/20)
Competitor
2 Rounds
200m Run
5 Strict TTB / Knee Raise
10 Good morning to squat
AMRAP 25
800m Run
20 GHD Sit-ups
20 Kettlebell Snatch (35/25)
20 Box Jump Overs (24/20)
*For KB snatch, perform 10 with one arm followed by 10 with the other.
Fitness
3 Rounds:
10 KB Halo (5 each direction)
10 KB Strict Press (5 each arm)
20sec Plank Shoulder Taps
5 V-ups
AMRAP 3
8 Burpees
30 Double Unders
Post WOD Swole Sesh:
A1) Dumbbell Bench Press; 3x6-8 @ 30X1
A2) Dips; 3 x 8-10
A3) Ring Row; 3 x Max Set @ 2020
B1) Hanging Tuck Hold; 3 x 20sec
B2) KB Russian Twist; 3 x 20
*Each twist counts as one rep.
Competitor
3 Rounds:
10 KB Halo (5 each direction)
10 KB Strict Press (5 each arm)
20sec Plank Shoulder Taps
5 V-ups
AMRAP 3
8 Burpees
30 Double Unders
Post WOD Swole Sesh:
A1) Dumbbell Bench Press; 3x6-8 @ 30X1
A2) Dips; 3 x 8-10
A3) Ring Row; 3 x Max Set @ 2020
B1) Hanging Tuck Hold; 3 x 20sec
B2) KB Russian Twist; 3 x 20
*Each twist counts as one rep.
Home Workouts
Warm Up:
250m Row
10 PVC Squat Mornings
10 PVC Pass Throughs
10 Russian KB Swings
10 Box Jumps w/ Step Down
WOD:
40 Minute EMOM (5 Rounds):
Minute 1: Max Abmat Situps
Minute 2: Max Burpees
Minute 3: Max Cal Row
Minute 4: Rest 1 Minute
Minute 5: Max Air Squats
Minute 6: Max Push-ups
Minute 7: Max Cal Row
Minute 8: Rest 1 Minute
*Score is total reps
Fitness
3 Rounds
10 Good Mornings
10 Alternating Reverse Lunges
10 Ring Rows
5 Strict TTB"
Deadlift
5-5-4-3
5 Rounds for time
8 Hang Squat Cleans (95/65)
8 Push-ups
15sec Hollow Hold
200m Run
15 minute Time Cap
Competitor
3 Rounds
10 Good Mornings
10 Alternating Reverse Lunges
10 Ring Rows
5 Strict TTB"
Deadlift
5-5-4-3
5 Rounds for time
8 Hang Squat Cleans (135/95)
8 Strict Ring Dips
15sec Hollow Hold
200m Run
15 minute Time Cap
Fitness
3 Rounds:
8 Strict press
8 Ring Rows
15sec Hollow Flutter Kick
15sec Mountain Climbers
Strict Press
5-5-4-4-3
*Building
AMRAP 4
5 Strict Press (95/65)
5 Chest to Bar Pull-ups
20 Double Unders
**1min Rest**
AMRAP 4
5 Push Press (115/75)
5 Pull-ups
20 Double Unders
**1min Rest**
AMRAP 4
5 Push Jerk (135/95)
5 Pull-ups
20 Double Unders
Competitor
3 Rounds:
8 Strict press
8 Ring Rows
15sec Hollow Flutter Kick
15sec Mountain Climbers
Strict Press
5-5-4-4-3
*Building
AMRAP 4
5 Strict Press (95/65)
5 Muscle-ups
20 Double Unders
**1min Rest**
AMRAP 4
5 Push Press (115/75)
5 Chest to Bar Pull-ups
20 Double Unders
**1min Rest**
AMRAP 4
5 Push Jerk (135/95)
5 Pull-ups
20 Double Unders
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Bar Kips
10 Air Squats
5 Inch Worms
WOD:
4 Rounds:
400m Run
25 Pull-ups
50 Push-ups
75 Air Squats
*Athletes can partition reps for Murph Prep or go straight through for an extra challenge
**50 Minute Time Cap
Fitness
Yoga at 9 am
Open Gym from 10 am to 12 pm
Competitor
Yoga at 9 am
Open Gym from 10 am to 12 pm
Fitness
1 Round
400m Run
20 Lunge walks
30sec Plank Hold
10 Ring Rows
Partner WOD - 2 Rounds for time:
50 Cal Row
50 Burpees
50 Pull-ups
50 Kettlebell Swings (55/35)
200m Run by each partner
*One partner works while the other partner is in a plank hold.
Competitor
1 Round
400m Run
20 Lunge walks
30sec Plank Hold
10 Ring Rows
Partner WOD - 2 Rounds for time:
50 Cal Row
50 Burpees
50 Pull-ups
50 Kettlebell Swings (55/35)
200m Run by each partner
*One partner works while the other partner is in a plank hold.
Fitness
3 Rounds
20 Double Unders
8 Push-ups
8 V-ups
2 Rounds for time:
250m Row
15 Burpees over rower
200m Run
1min Rest
Post WOD Swole Sesh
A1) Bench Press; 5 x 1
A2) Seated Dual Dumbbell Press 5 x 10
A3) Dual Dumbbell Hammer Curl 5 x 4
5 Rounds
30sec Side Plank
30sec Forearm Plank
30sec Side Plank
*Attempt planks unbroken from side to forearm.
Competitor
3 Rounds
20 Double Unders
8 Push-ups
8 V-ups
2 Rounds for time:
250m Row
15 Burpees over rower
200m Run
1min Rest
Post WOD Swole Sesh
A1) Bench Press; 5 x 1
A2) Seated Dual Dumbbell Press 5 x 10
A3) Dual Dumbbell Hammer Curl 5 x 4
5 Rounds
30sec Side Plank
30sec Forearm Plank
30sec Side Plank
*Attempt planks unbroken from side to forearm.
Home Workouts
Warm Up:
2 Rounds:
200m Run
10 Air Squats
10 Lunge + Reach
10 Lunge + Trunk Twist
5 Inch Worms
WOD:
Buy in:
800m Run
-Rest 2 Minutes-
400m Run
-Rest 1 Minute-
200m Run
(Starting at Minute 10 After Buy-in)
15 Minute AMRAP:
10 Kettlebell Goblet Squats (35/25#)
5 Push-ups
10 Single Arm Overhead Kettlebell Lunges (35/25#)
5 Push-ups
10 Single Arm Overhead Kettlebell Squats (35/25#)
5 Push-ups
(Starting at Minute 28 After AMRAP)
Cash Out:
800m Run
-Rest 2 Minutes-
400m Run
-Rest 1 Minute-
200m Run
Cash Out: Gosling/Hans Abs
Tabata 1 (alternating):
Hollow Hold
Superman Hold
Tabata 2 (alternating):
Plank Hold
Abmat Situps
Fitness
EMOM 8
1st - 100m Run
2nd - 12 Alternating Pistols
AMRAP 18
20 Medball Squat Cleans (20/14)
75 Double Unders
20 Abmat Sit-ups
8 Bar Muscle-ups
Competitor
EMOM 8
1st - 100m Run
2nd - 12 Alternating Pistols
AMRAP 18
20 Medball Squat Cleans (20/14)
75 Double Unders
20 GHD Sit-ups
8 Bar Muscle-ups
Fitness
7 minute Flow
30 ft. bear crawl
30sec Hollow
15sec Handstand Hold
5 push-ups @ 2020 tempo
21-15-9 reps of:
Dumbbell Shoulder to Overhead (35/25)
Dips (Ring or bar)
Push-ups
Competitor
7 minute Flow
30 ft. bear crawl
30sec Hollow
15sec Handstand Hold
5 push-ups @ 2020 tempo
JT
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Home Workouts
Warm Up:
250m Row
10 PVC Squat Mornings
10 PVC Pass Throughs
10 Russian KB Swings
10 Box Jumps w/ Step Down
WOD: Partner WOD (Teams of 3)
35 Minute AMRAP:
20 Burpees
20 Kettlebell Swings (35/25#)
20 Air Squats
20 Box Jump Overs (24/20”)
*Max Calorie Row
**One partner rowing while others work on reps, one partner at a time
***Score is total reps + total calories rowed