WOD
21-15-9
Burpee to plate
Toes to bar
Goal Time: Sub 5 Min
WOD
3 Rounds:
20 Cal Row
20 Jumping Lunges
20 Push Press @ 35/25
Goal Time: 10 Minutes
WOD
50 KBS @ 53/35
50 Ring Rows
50 Wall Balls @ 20/14
50 Push Ups
Goal Time: 12 minutes
WOD
5 Rounds
10 DB Burpee Box Step Overs @ 30/20#, 24/20”
12 DB Push Press
14 Cal Row
Goal Time: 20 Minutes
E6MOM (4 Rounds)
50 Double Unders
10 T2B
10 DB Snatch @ 50/35
:30 Assault Bike Sprint
*These are performed as intervals, the faster you go, the more rest you get. Therefore, none of these movements should be so difficult skill wise that were taking more time than necessary to complete. Ex. If an athlete has double unders, but not many, the scale would be as many double Unders in :30 as possible then move on to the next movement.
WOD
400M Run (You will need to account for the new 7540 wall distance)
40 Back Squats @ 95/65
400M Run
30 Front Squats @ 95/65
400M Run
20 Thrusters @ 95/65
Goal Time: 18 Minutes
3 Rds:
75 Double Unders
20 Deadlifts @ 155/105
20 Ring Rows
Goal Time: 20 minutes
WOD
80 Wall Balls @ 20/14
60 DB Push Press @ 50/35
40 Cal Assault Bike
20 Burpees
Goal Time is 16 min
WOD
15M AMRAP:
8 Burpee T2B
100M Run
12 DB Snatch @ 50/35
5 Rds:
50 Double Unders
15 Ring Rows
10 Sit Ups
5 Burpee Box Jumpovers
Goal Time: 16 Minutes
Josh Thames, gone but never forgotten...
“Lethal Weapon” Not sure what the Cap is…JESSE???
1 round of “The Chief”, 200M run
2 rounds of “The Chief”, 200M run
3 rounds of “The Chief”, 200M run
... add 1 round until the cap
“The Chief”
3 Power Cleans @ 135/95
6 Push Ups
9 Air Squats
Goal Rounds: 5
WOD:
30 Back squats @ 185/125
30 Strict press @ 115/85
30 Cal Assault Bike
Goal Time: 8 minutes
WOD
12-10-8-6-4-2
Squat Cleans @ 135/95
50 Double Unders between each round
Goal Time: 10 Minutes
WOD
4 Rounds:
15 KB Push Press @ 53/35
15 Cal Row
15 T2B
Goal Time: 13 Minutes
WOD
Partner Workout:
24M AMRAP:
Partner 1: Runs 400M
Partner 2: Assault Bike for Calories
*Your score is the number of calories you accumulate collectively
Goal: >200 Calories for Men, >150 Calories for Women
WOD
3 rounds
100 Double Unders
30 KBS @ 53/35
15 T2B
Goal time: 15 minutes
- Double under scale: Power singles, height of jump should be equivalent to double under jump height but rope only passes under once
- T2B scale: Knees to elbows, V-ups
WOD
4 Rds:
21 cal Row
15 deadlifts @ 185/125
9 burpee box jump overs @ 24/20
Goal time: 12 minutes
- Deadlifts should be done at a weight that is heavy, but able to be done unbroken
- Box step overs can be a box jump over scale
WOD
20m AMRAP
10 Cal Assault Bike
10 Wall Balls @ 20/14
200M Run
WOD
3 Rounds
400M Run
20 Wall Balls @ 20/14
15 Box Jumps
“Dumbbell DT”
5 Rounds
12 DB Deadlifts @ 50/35
9 DB Hang Power Cleans
6 DB Shoulder to Overhead