27. “Helmet Hair”
5 Rounds:
5 Strict Handstand Push-ups
10 Strict Pull-ups
100’ Walking Lunge
20 AbMat Sit-ups
STRICT MOVEMENTS
· Big focus is the strict movements
· Should be able to complete in 1-2 sets when fresh.
· Athletes with no goals of competing can complete 10 push-ups or 5 moderately heavy barbell or dumbbell strict press
WALKING LUNGES
· No weight on the lunges, just bodyweight
· Set up tape of cones to mark off distances
26. “Dead Broke“
AMRAP 5:
Buy-In: 50/35 Calorie Row
Immediately Into…
12 Deadlifts (185/135)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 35/25 Calorie Row
Immediately Into…
8 Deadlifts (225/155)
8 Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/15 Calorie Row
Immediately Into…
4 Deadlifts (245/165)
8 Box Jump Overs (24/20)
GENERAL DESCRIPTION
· 5 minute strength intervals with increasing weights
· Stagger heats on opposite 5 minute intervals if short on rowers
ROW
· Row is the buy-in and only happens once per round
· Athletes will then complete AMRAP of deadlifts and box jumps
DEADLIFTS
· 1st Bar: 30 unbroken when fresh
· 2nd Bar: 25 unbroken when fresh
· 3rd Bar: 15 unbroken when fresh
25. Snatch Technique
On the Minute x 8:
1 Snatch Deadlift
1 Snatch High Pull
1 Power Snatch
Build to a Moderate Complex
“Inner Tube”
25-20-15-10-5:
Power Snatches (75/55)
Toes to Bar
Burpees
GENERAL DESCRIPTION
· Two parter focused on power snatch technique.
· Stimulus is a 15-20 minute workout
POWER SNATCHES
· Should be able to complete 30 when fresh
· Very light, something athletes can cycle for larger sets
BURPEES
· These are regular burpees, not over the bar
TOES TO BAR
· Should be able to complete the set of 25 in two sets when fresh
· Adjust number or variation as needed
WOD
ROW 7500m
WOD
4:00 AMRAP of:
21 Hang Power Cleans (75/55)
21 Burpees over the Rower
21 Cal Row
Rest 4:00
4:00 AMRAP of:
15 Hang Power Cleans (95/65)
15 Burpees over the Rower
15 Cal Row
Rest 4:00
4:00 AMRAP of:
9 Hang Power Cleans (95/65)
9 Burpees over the Rower
9 Cal Row
24. “Wall-E”
AMRAP 20:
30 Single Arm Dumbbell Push Press (50/35)
30 Double Unders
30 Wallballs (20/14)
30 Double Unders
DUMBBELL PUSH PRESS
· Weight you can complete unbroken when fresh
· Single dumbbell, switching arms every 5 reps
· Ideally completed within 3 sets during the workout
WALLBALLS
· Weight you can complete unbroken when fresh
· Ideally completed within 3 sets during the workout
DOUBLE UNDERS
· Choose a variation or number you can complete with 45 seconds
· Substitutions below in “teaching”
23. “Steamroll”
AMRAP 25:
50 Meter Prowler Push (95/65)
100 Meter Wreck Bag Run (50/35)
200 Meter Run
PROWLER
· 95/65 of weights placed on the prowler
· Should be a weight you can run with, not walk
· If unable to prowler, complete a moderate farmers carry
WRECK BAG RUN
· Use a bag that you can run with
· If you don’t have bags, use another weighted object of some kind
· Sandbags and medicine balls are a couple of options
RUN
· If unable to run, complete one of the following:
· 250 Meter Row, 14/10 Calorie Assault or Echo Bike, 20/14 Calorie Schwinn, 400 Meter Bike Erg, 20 x 10 Meter Shuttles
LOGISTICS
· If you’re short on prowlers, make it a rolling start
· Once the prowlers are back, the next wave of athletes begin
22. “Party Bus“
Teams of 3
AMRAP 12:
Build to Heavy 3-Position Power Clean
Rest 3 Minutes
AMRAP 15:
9/6 Calorie Assault Bike
6 Lateral Barbell Burpees
3 Power Cleans (155/105)
GENERAL DESCRIPTION
· Strength biased Saturday workout
· As a team, athletes will start with empty bars and build to a heavy 3-position power clean in part 1
· Score here is total weight lifted as a team
· Part 2 is to be completed waterfall style
· Once the partner in front clears the bike, the next partner can go
· Score here is total fully completed rounds as a team
· Partial rounds do not count towards the score
· A round is counted each time a teammate finishes the last power clean
21. Bench Press
Build to Heavy Triple
“Double Pits to Chesty”
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
GENERAL DESCRIPTION
· Weightlifting Thursday with an upper body pressing focus
· Heavy triple bench press, followed by a bodyweight triplet workout
20. “Megalodon”
Teams of 2:
6 Rounds:
12 Box Jumps (30/24)
21 Dumbbell Front Squats (50’s/35’s)
500 Meter Row
*3 Rounds Each, Switching After Complete Rounds "
GENERAL DESCRIPTION
· Teams of 2, but athletes don’t have to be using the same dumbbell weight
· Switch after full rounds, score is total time
· No tag necessary, just switch off following last meter
· With rest build it, rounds are meant to be completely quickly
· Expecting rounds to take around 3-4 minutes
19. “Low Key”
AMRAP 12:
9 Burpee Pull-ups
18 Alternating Dumbbell Snatch (50/35)
27 AbMat Sit-ups
18. "Quarterback”
EMOM x 25:
Minute 1: 12/9 Calorie Assault Bike
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: 15/12 Calorie Row
Minute 4: 30 Reverse Lunges
Minute 5: Rest
GENERAL DESCRIPTION
· Score is total stations fully completed within the minute
· 20 is a perfect score
· Adjust numbers as needed to complete within the minute
17. “Mind Boggler”
AMRAP 20:
7 Squat Clean Thrusters (115/80)
200 Meter Run
· First prescribed outdoor running workout of the year
· Looking for athletes to complete between 7-10 rounds or a round every 2-3 minutes
16. Back Squat
Build to Heavy Set of 5
“Jacquelyn”
For Time:
1000 Meter Row
50 Wallballs (20/14)
30 Toes to Bar
GENERAL
· Squat focused two part workout
· Heavy 5 followed by a beefed up version of “Jackie”
· Looking for this to be completed in no more than 12 minutes
15. “Bedtime”
5 Rounds, On the 5:00
15 Lateral Barbell Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
GENERAL
· 5 Intervals of Lateral Bar Burpees and 1 Round of “DT”
· With rest built in, the goal is to go big on the barbell
· Score is slowest interval of the 5 intervals
14. “After Hours”
For Time:
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
GENERAL
· 84 Russian Swings total
· 105 AbMat Sit-ups total
· 210 Double Unders total
· Athletes will complete 15 Sit-ups and 30 Double Unders before heading back to their Kettlebells
· 7 total sets on these movements
13. “Bike Drop"
Teams of 3:
For Time (30 Minute Cap):
60/45 Calorie Assault Bike, 75 Power Snatches, 75 Thrusters (75/55)
60/45 Calorie Assault Bike, 60 Power Snatches, 60 Thrusters (95/65)
60/45 Calorie Assault Bike, 45 Power Snatches, 45 Thrusters (115/80)
60/45 Calorie Assault Bike, 30 Power Snatches, 30 Thrusters (135/95)
60/45 Calorie Assault Bike, 15 Power Snatches, 15 Thrusters (155/105)
GENERAL
· One athlete working at a time
· As the reps drop, the weight will increase
12. Overhead Squat
Build to Heavy Single
“Pins and Needles”
AMRAP 12:
5 Strict Pull-ups
10 Overhead Squats (95/65)
15 Deadlifts (95/65)
11. “4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Bike
15 Burpee Box Jumps
Max 10 Meter Shuttle Runs In Time Remaining
Rest 4 Minutes Between
10. “Adele”
5 Rounds:
1 Minute Row
1 Minute Medicine Ball Squat Cleans (20/14)
1 Minute AbMat Sit-ups
1 Minute Rest
· Score on Adele is total reps across the five rounds
· If short on rowers, start athletes at different stations
