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
Category Archives: Workouts
“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)
Happy Memorial Day!
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
“WOD”
AMRAP in 25 Min
10 Burpees
20 Wall Balls (20/16#)
10 Lateral Ball Hops (L+R=1)
20 Russian Twists (L+R=1)
60 DU’s (x2 Singles)
“Chipper Friday”
AMRAP in 12 Min of
“Fran”
21-15-9
Thrusters (95/63#)
Pull-ups
Rest 5 Min
AMRAP in 9 Min of
“Grace”
30 Clean and Jerks (135/93#)
Rest 5 Min
AMRAP in 6 Min of
“Isabel”
30 Power Snatch (135/93#)
“WOD”
Tabata
*Deadlifts (135/93#)
*Front Squats (115/73#)
*Hang Power Cleans (95/63#)
*Shoulder Press (75/53#)
Or
“BODY”
Tabata
*DB Front Squats (35/25#)
*DB Hang Clean and Jerks
*DB Lateral DB Hops (Both DB’s, L+R=1)
* Push-ups
“Benchmark Wednesday”
Choose one of the following Benchmark Workouts:
“Jumping Zembiec”
5 Rounds
11 Back Squats (155/103#)
7 Burpee Pull-ups
40 DU’s (x3 Singles)
Or
“Mini Dork”
4 Rounds
60 DU’s (x2 Singles)
30 KBS (53/35#)
15 Burpees
