All posts by Rebecca Bell

Happy Birthday to Jonathan! Your famous Birthday workout will be on Friday!

“WOD”

3 Rounds

15 Toes 2 Bar

20 Front Rack Lunges (95/63#)

25 Lateral Bar Hops

800m Run

Or

“BODY”

3 Rounds

15 Toes 2 Bar

20 OH DB Lunges (35/25#)

25 Lateral DB Hops

800m Run

*35 Min time cap

“Benchmark Wednesday”

“Gren’s”

AMRAP in 34 Minutes of

13 Thrusters (95/63#)

23 Deadlifts

9 Pull-ups

17 Push-ups

Or

“DB Gren’s”

AMRAP in 34 Minutes of

13 DB Thrusters (35/25#)

23 DB Deadlifts

9 Pull-ups

17 Push-ups

*After each round, complete 1 burpee for every break taken during that round before moving on

“WOD”

Push Press

5×5 (as heavy as possible)

Then

AMRAP in 18 Min of

25 KBS (70/53#)

25 Power Snatch (75/53#)

25 Box Jumps (24/20″)

Or

“BODY”

3 Min of V-ups (20/16#)

Then (immediately)

3 Rounds

25 KB Swings (53/35#)

25 Alt DB Snatch (35/25#)

25 Box Jumps (24/20″)

25 Mtn Climbers (L+R=1)

“WOD”

Front Squat

2, 2, 2, 2, 2  (increasing)

Then

AMRAP in 8 Min of

8 Power Cleans (135/93#)

8 Pull-ups

8 Burpees

Rest 2 Min

AMRAP in 10 Min of

8 Squat Cleans (135/93#)

8 Chest 2 Bar Pull-ups

8 Bar Facing Burpees

Or

“BODY”

AMRAP in 30 Min

Max Wall-Balls in 5 Minutes (20/16#)

Then, with remaining time, AMRAP of

20 DB Push Press (35/25#)

10 Burpees

20 Skater Plyos (L+R=1)

10 Pull-ups

Happy Birthday to Kat and Amy!

Happy Birthday to Jack!

“WOD”

AMRAP in 25 Min of

45 DU’s (x3 Singles)

20 KB Clean and Jerks (53/35#)

15 Pull-ups

20 Goblet Squats

“Chipper Friday”

10 Rounds

10 Shoulder Press (75/53#)

10 Box Jump Overs (24/20″)

10 Power Snatch

*30 min time cap

“WOD”

“KB Flight Simulator ”

10-20-30-40-50-40-30-20-10

Unbroken KBS (53/35#)

Or

“BODY”

5 Rounds

25 Med Ball Cleans (20/16#)

15 Push-ups

25 V-ups (20/16#)

150 Jump Rope Reps

“Benchmark Wednesday ”

Choose one of the following Benchmark Workouts

“Billa”

12 Rounds

9 Wall Balls (20/16#)

6 Burpees

3 Power Cleans (155/103#)

Or

“DB Joshua Reeves”

5 Rounds

9 Toes 2 Bars

22 Alt DB Snatch (35/25#)

14 DB Hang Squat Cleans

“WOD”

Shoulder Press

1, 1, 1, 1, 1

Then

9-15-21

Box Jumps (30/24″)

Thrusters  (135/83#)

DU’s (x3) (x5 Singles)

*20 Min Time Cap

Or

“BODY”

3 Min of Ab-Mat Sit-ups

Then (immediately)

AMRAP in 20 Min of

20 DB Box Steps-ups (35/25#) (20/16#)

20 DB Thrusters (35/25#)

40 Mtn. Climbers (1=1)