WOD-
10 Rounds for time of
9 Deadlifts 185#(125#)
8 Bar facing burpees
7 Kipping pull ups
SPRINT-
5 Minute AMRAP:
21 Row Calories
6 Wall Walks
Rest 2 Minutes
5 Minute AMRAP:
15 Row Calories
6 HSPU
Rest 2 Minutes
5 Minute AMRAP:
9 Row Calories
6 Deficit HSPU
WOD-
Every 3:00 x 5 sets
1 Shoulder press + 4 Push press
Rest around 5:00 then,
5 Rounds for time of:
8 Push press 115#(75#)
25 Single unders
8 Toes to bar
25 single unders
SPRINT-
3 Rounds For Time:
500m Row
100ft Single Arm DB Overhead Carry
400m Run
100ft Sandbag Carry
10 Single DB Box Step Overs
WOD-
4 rounds of :
With a 5:00 clock:
Run 400 meters
10 Lateral burpees over the bar, with the remaining time
As many reps as possible of squat cleans
Rd 1 = 95#(65#)
Rd 2 = 115#(75#)
Rd 3 = 135#(95#)
Rd 4 = 165#(115#)
Rest 2:00 between rounds
SPRINT-
25 Minute AMRAP:
20 DB Thrusters
15 Toes to Bar
800m Run
As you may have noticed, the blog hasn’t been updated in quite some time. That is on purpose. We would like you all to use Beyond the Whiteboard to track your workouts. If you don’t already have an account, you can sign up for a free account using our gym code that is written on the whiteboard in the gym.
WOD-
8 Rounds for time of:
3 Muscle ups
6 Handstand push ups
9 Devil’s press
12 Calories on the bike, ski erg, or rower
30:00 Time Cap
SPRINT-
EMOM for 20 Minutes:
Minute 1: 15 (12) Ski Calories
Minute 2: 18 Alternating DB Snatches
Minute 3: 9 Burpees
Minute 4: Rest
WOD-
5 Rounds for time of
200 meter farmers carry with kettlebells (Pick your #)
25 Ab mat sit ups
25 Eye level kettlebell swings (Use 1 of the kettlebells you use for the
farmers carry)
WOD-
In teams of 2:
Complete the following for time:
1600 M relay run in 200 M intervals
Then:
10 Rounds total, 5 rounds each of:
10 Hang power cleans 135#(95#)
10 Box jump overs 30″(24″)
*Partner 1 does a full round, then partner 2 does a full round.
Then:
1600 M relay run in 400 M intervals
SPRINT-
Partner WOD
1600m Run
80 Pullups
1600m Row
80 Ring Dips
1600m Ski
80 HSPU
WOD-
Every 4:00 x 3
Row 500 meters at a conversation pace, then at the 12:00 mark
As many rounds as possible in 20:00 of
Row 10 calories
10 Wallballs 20#(14#)
10 Burpees over the rower
*Add 5 reps to each round
Example:
Round 2 =
Row 15 calories
15 Wallballs
15 Burpees over the rower
SPRINT-
For Time:
21-15-9
DB Clusters
Burpee Box Jump Overs
Rest 2 min
9-15-21
Burpee Box Jump Overs
DB Clusters
WE HAVE QUITE A FEW OF OUR TRAINERS TAKING SOME MUCH NEEDED VACATION TIME OVER THE NEXT WEEK SO SPRINT AND WOD WILL BE JOINING TOGETHER A FEW TIMES OVER THE NEXT WEEK. WE APPRECIATE YOUR UNDERSTANDING!
WOD and SPRINT
For max rounds and reps:
As many rounds as possible in 4:00 of
10 Ring rows
10 Calories on the ski erg
Rest 2:00 then,
As many rounds as possible in 4:00 of
10 Push ups
20 Alternating jumping lunges
Rest 2:00 then,
As many rounds as possible in 4:00 of
6 Strict pull ups
6 Calories on the bike
Rest 2:00 then,
As many rounds as possible in 4:00 of
6 Ring push ups
20 Goblet lunges 53#(35#)
WOD-
For time
20 Ground to overhead 115#(75#)
Run 800 meters
15 Ground to overhead 135#(95#)
Run 800 meters
10 Ground to overhead 155#(105#)
Run 800 meters
50 Burpees
SPRINT-
20min AMRAP:
12 Devils Press
24 Abmat Situp
48 Double Unders
WOD-
3 Rounds for time of:
Row 50(40) calories
50 Ab mat sit ups
100 Double unders
SPRINT-
10 Rounds For Time:
12 DB Deadlifts
9 DB Cleans
6 DB S2OH
50ft Farmers Carry
