WOD-
Every 3:00 x 5 sets
3 Bench Press*
Start at above 80% of your 1 rep max and try to build
each of the 5 sets
Rest 5:00, then:
3 Rounds for max reps:
1:00 Bike or ski for calories
1:00 Double unders
1:00 Supine ring rows
1:00 Push ups
1:00 Rest
Score = heaviest 3 rep bench
SPRINT-
Test 7: Body weight Test
For Time:
60 Bike Calories
50 Air Squats
40 Sit Ups
30 Push Ups
20 Pull Ups
10 Burpees
WOD-
3 Rounds of
With a 5 minute clock
30(20) Calorie row
10 Squat cleans*
With the time remaining, as many calories
on the rower as possible.
Rd 1 = 135#(95#)
Rd 2 = 165#(115#)
Rd 3 = 185#(125#)
Rest 5 minutes between rounds
Score = total calories each round
SPRINT-
2 Minute Clock x 10 Rounds
Run 200m
8 Double DB Seated Strict Press
Max Slam Balls
Rest 1 Minutes Between Rounds
WOD-
With a 22:00 clock
50 Double unders
20 Alternating dumbbell snatches (Pick #)
15 Box Jumps (Pick height)
10 Double Dumbbell Push Press (Pick #)
1:00 for max calories on the rower
*Once you finish the 1:00 row, start back on the double unders
Score = total rounds and total calories
WOD-
With a partner, complete the following
Bench press 12000 pounds.
*Pick the weight you want to use and break
up however you want.
Then,
Bike 120 calories
*Switch however often you want
Then,
50 Bar Muscle ups or ring muscle ups
Then,
Run 1600 meters
*Relay style in any distance you want
SPRINT-
For Time:
20-16-12-8-4-2
Double DB OH Walking Lunge
1-2-3-4-5-6
Rope Climb
400m Ski After Each Round
WOD-
For time
21-15-9
Deadlifts 205#(135#)
Toes to bar
At the 12:00 mark
For time:
12-9-6
Thusters 115#(75#)
5-4-3
Rope climbs
SPRINT-
10 Rounds For Time:
5 KB Thrusters
200m Run
15 KB Swings
WOD-
In 10:00 build to a heavy push press
Rest 4:00 then
In 10:00 build to heavy push jerk
After party
3 – 5 rounds for quality of
10 Arnold presses with dumbbells
10 Bent over rows with dumbbells
SPRINT-
20 Minute AMRAP:
5 (4) Bike Calories
100m Farmers Carry
10 (8) Bike Calories
100m Farmers Carry
15 (12) Bike Calories
100m Farmers Carry
Continue adding 5 (4) calories until time expires.
WOD-
For time:
50 Medball cleans 20#(14#)
40 Box jump overs 24″(20″)
30 Eye level kettlebell swings 70#(53#)
20 Strict Ring dips
30 Eye level kettlebell swings 70#(53#)
40 Box jump overs 24″(20″)
50 Medball cleans 20#(14#)
*Every 4:00 including 0:00,
Run 200 meters
SPRINT-
6 Minute Clock x 4 Rounds
Run 800m
Max Meter Row
Rest 3 minutes between rounds.
WOD-
5 Rounds for time of:
10 Hang power cleans 135#(95#)
10 Burpee pull up
After party:
Ab Finisher
1:00 Plank hold
1:00 Reverse crunches
1:00 Side plank Right
1:00 Heel taps or penguins
1:00 Side plank Left
SPRINT-
Test 6: Open 17.1 Remix
For Time:
10 DB Snatch
15 Burpees
15 Box Jump Overs
20 DB Snatch
15 Burpees
15 Box Jump Overs
30 DB Snatch
15 Burpees
15 Box Jump Overs
40 DB Snatch
15 Burpees
15 Box Jump Overs
50 DB Snatch
15 Burpees
15 Box Jump Overs
Today we test our 1 rep back squat. This is a regular back squat, no pause at the bottom. You will be able to lift as often as you want during the 20 minutes. After the lifting portion we will do a similar workout to last week, but with wallballs and instead of starting with 5 reps, we are starting with 10 reps.
WOD-
In 20:00 build to a 1 rep back squat
Rest 5:00 then,
As many rounds as possible in 12:00 of
10 Wallballs 20#(14#)
Row, Bike, or Ski 10 calories
15 Wallballs
Row, Bike, or Ski 15 calories
*Keep adding 5 reps to each
SPRINT-
12 Minute AMRAP:
6 Man Makers
24 Single Unders
Rest 3 Minutes, Then:
12 Minute AMRAP:
6 Toes to Bar
12 Goblet Squats
24 Single Unders
WOD-
For time:
21-15-9
Eye level kettlebell swings (Pick your #)
Calories on assault bike
Rest 5 minutes
9-15-21
Eye level Kettlebell swings (Pick your #)
Calories on the rower
Rest 5:00 then
45 Eye level kettlebell swings (Pick your #)
45 Calories on the ski erg
