“WOD”
AMRAP in 25 Min of
25 Deadlifts (115/73#)
15 Box Jumps (24/20″)
25 KBS (53/35#)
15 Front Rack Lunges (115/73#)
Category Archives: Workouts
“Chipper Friday”
AMRAP in 30 Min of
5 Manmakers (35/25#)
7 Thrusters (95/63#)
9 Lateral Bar Hops (1=1)
*EMOM Stop and complete 5 Wall Balls (20/16#)
“WOD”
Front Squat
2, 2, 2, 2, 2 (increasing)
Then
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
Chest 2 Bar Pull-ups
Ground 2 Overhead (155/103#)
Or
“BODY”
4 Rounds
10 Pull-ups
20 DB Front Squats (35/25#)
30 V-ups (no weight)
40 Russian KBS (53/35#)
“Benchmark Wednesday”
“Brodie”
AMRAP in 20 Min of
11 Alt Pistols (Mod=Goblet Squats)
11 Renegade Rows (35/25#)
3 Burpees
20 Ab Mat Sit-ups
“WOD”
Shoulder Press
2, 2, 2, 2, 2 (increasing)
Then
AMRAP in 15 Min of
3 Squat Cleans (as heavy as possible)
9 Bar Facing Burpees
12 Alt KB Snatch (53/35#)
Or
“BODY”
AMRAP in 25 Min of
20 KB Clean and Jerks (53/35#)
20 Burpees
20 Mtn Climbers (L+R=1)
“WOD”
Deadlift
5×5@75%
Then
5 Rounds of
12 Power Snatch (95/63#)
12 Toes 2 Bar
12 Box Jumps (30/24″)
36 DU’s (x3 Singles)
Or
“BODY”
Max Ab-Mat Sit-ups in 3 Min
Then (immediately)
5 Rounds of
12 Alt DB Snatch (35/25#) (L+R=1)
12 Toes 2 Bar
12 Box Jumps(24/20″)
36 Skater Plyos (1=1)
“WOD”
AMRAP in 20 Min of
8 Power Cleans (135/93#)
8 Push Jerk
8 Lateral Bar Hops (L+R=1)
24 Wall Balls (20/16#)
“WOD”
Back Squat
5×5 @ 75%
Then
AMRAP in 16 Min of
10 Unbroken Pull-ups
15 Unbroken KBS (70/53#)
20 Thrusters (75/53#)
*If you break up your unbroken movements, simply complete 5 Burpees before moving on…
“WOD”
5 Rounds
25 Push Press (95/63#)
25 Front Rack Lunges
25 Deadlifts
75 DU’s (x2 Singles)
*35 Min Time Cap
“WOD”
150 Sit-ups
Then
4 Rounds
25 Squat Jumps
25 Push-ups
25 OH Lunges (use any weight you have)
Then
150 Sit-ups
