WOD
12:00min AMRAP ascending ladder
3 thrusters (95/65)
3 toes to bar
3 cal row
6,6,6
9,9,9
12,12,12 etc…
Warm Up
200m Run or Ski Erg
200m Ski Erg or Run
200m Run or Ski Erg
200m Ski Erg or Run
3:00 Rolling out Upper back on black rollers
2 Rounds
Down and back Samson Lunge
10 Pushups
10 Air Squats
10 Hanging STRAIGHT LEG knee raises
WOD
Go back and look at your 2K time. If you dont have one then 1:55 for men and 2:00 for women
4 rounds on rower
1:30 min @ 2k row pace + 15seconds
1:00 min @ 2k pace + 5sec
:30 seconds @ 2k pace - 10sec
Rest 2:00 between rounds
*Each round with rest included at end takes 5:00mins so total work out is 20:00 minutes
Warm Up
400m Run
Banded Hip Opener
10 Banded Shoulder PT/7 V-rolls
10 Toe Touches
10 Scap Pull up/ Push Ups
5 Wallball Thrusters/ 5 Wallball Shots
Demo Movements
WOD
Dirty 30 (30 Minute cap)
30 Box jumps
30 Pull ups
30 kettle swings (53/35)
30 Front squats (95/75)
30 T2B
30 Push press (95/75)
30 dead lifts (95/75)
30 wall balls (20/14)
30 Bar facing burpees
30 double unders
WARM UP
400m Run
10 Spider Man Reaches each leg
2 Rounds of:
10 KB Swings (light)
10 Air squats
10 Hanging knee raises
WOD
Midline burner
75 cal row
50 sit ups
50 cal row
35 sit ups
25 cal row
20 sit ups
WOD
12:00 amrap with ascending latter
2 push presses (115/75)
2 toes to bar
2 box jumpovers
4,4,4
6,6,6 etc…
Warm UP
400m Run
Banded Hip Floss followed by 2 runs of the blue mat with backward cycle
10 Scap Pull ups/7 V-Rolls
20 Wallball Thrusters (Unbroken)
2 sets of 5 Pull ups/5 pushups
Front Squat Demo-
WOD
1,000m Run
40 pull up
30 Front squats (115/75)
20 barbell facing burpees
WARM UP
250m Ski Erg
10 Banded Shoulder PT / 10 Airsquats X2
250m Ski Erg
7 Hanging Turtles/ 7 Barbell Front Squats X2
200m Run
7 Big Bar Kips/ 7 Push Press
Get some pullups and thrusters done
WOD
Fran at 75/55
21-15-9
all out sprint
WARM UP
400m run
1:30 Couch Stretch each leg
10 KB Deadlift
10 KB Russian Swings
10 KB American Swings
10 Air-squats
5 KB Deadlift
5 KB Russian Swings
5 KB American Swings
WOD
1k row needs to be a sprint
rest 3:00 minutes
then another 1k row sprint
Warm UP
750 Row (250 Easy/250 Normal/250 All the way)
10 Shoulder PT/7V-rolls
Kettle Bell Halo (Video)
10 KB Deadlifts
7540 Wall OH Carry (45/25)
7 Kettle Bell Swings
Demo all Moves then:
Build your bar- Remember the intended stimulus is to keep working so scale accordingly
2 Rounds of:
5 Deadlifts/ 3 Hang Cleans/ 2 Push Press/ 1 Clean and Jerk
WOD
3 rounds of DT @ 105/75
12 deadlifts, 9 hang power cleans, 6 push jerks
then straight into
Half grace
15 clean and jerks at 105/75
WOD
Partner Workout (30:00 minute cap)
2 rounds
70 cal row
70 box jumpovers
70 power snatches (95/65)
70 barbell facing burpees
WOD
200m run 21 front squats
200m run 21 push presses
200m run 15 front squats
200m run 15 push presses
200m run 9 front squats
200m run 9 push presses
Rx - 95/65
Warm-up
400m Run
10 Shoulder PT/ 7 V-Rolls X 2
7 Hanging Turtles
7 Scap PUSH ups
7 Bar Kips
7 Sit ups
5 Strict Pull ups
5 Slow Push ups
150 Singles
3 Pull ups
3 Push ups
3 Toes to bar
WOD
4 rounds
200m Run
40 dubs/80singles
9 toes to bar
7 push ups
5 pull ups
WOD
800m run, 50 dubss (or 100 singles), 21 deads
600m run, 50 dubs, 15 deads
400m run, 50 dubs, 9 deads
RX: 155/105
WOD
2nd partner WOD
divide in half and share one piece of equipment
1000m row buy in (500m a piece)
3 rds
24 pull ups
11 bear complex (power clean, front squat, push jerk, back squat, push jerk)
1500m row cash out
RX: 115/75
Partner WOD
200 cal row
150 cal bike
100 cal ski (if not available, go back to rower and do 150 cals)
designed to be a sprint. one partner starts and alternates (rower every 20, bike every 15, ski every 10)
WOD
3 rounds
Row 500 meters
Run 400 meters
Rest 3:00 minutes between each round
WOD
20 minute AMRAP
30 air squats
30 box jumps
30 toes to bar
30 cal row
WOD
3 rds
50 air squats
15 cal row or bike
9 hang power cleans 155/105
150 Single Unders
40 Medball Thrusters (20/14)
30 Situps
20 Airsquats
10 Pushups
WOD
200m run
21 dead lifts @155/105
200m run
18 handstand push ups or 27 hand release push ups
200m run
15 dead lifts
200m run
12 handstand push ups or 18 hand release push ups
200m run
9 dead lifts
200m run
6 hand stand push ups or 9 hand release push ups