Monthly Archive
Strength
6x4 Power snatch
10 Minute AMRAP
30 double unders
15 power snatch (75/55)
Gymnastics
Practice Handstand walks for 10 Minutes
10 Minute AMRAP
30 Double unders
15β handstand walk
20 Minute EMOM
10 deadlift
7 handstand push ups
2 Rounds
30 mountain climbers
30 sit ups
30 hollow rocks
3 Rounds for Time
20 Handstand push ups
20 Mountain climbers
20 Sit ups
20 Hollow rocks
For Time
800m run
50 Box jump
25 Power Clean
25 Bar Facing Burpee
2 Rounds for Time
800m run
25 Burpee box jump
5 Rounds for Time
12 DB snatch
9 Bench Press (Bodyweight)
6 Bar muscle up
5 Rounds for Time
12 Clapping Push-ups
6 Bar muscle up
20 Minute Bike Ride
10 cal sprint (at a vomit inducing pace) every 2 minutes
No Stopping
20 Minute Run
1:00 Minute sprint/3:00 recovery jog
Spend 25% of the time Sprinting
No stopping.
10 Rounds for Time
30 Double unders
10 Ring Row
10 Push ups
10 Rounds for Time
30 Double unders
5 Strict pull up
10 Push ups
3 Rounds for Time
18 Calorie bike
60β Handstand walk
10 DB snatch (100/70)
3 Rounds for Time
400m run
60β Handstand walk
20 Hollow rocks
12 Minute AMRAP
8 Power cleans
8 Toes to bar
8 Bar facing burpees
12 Minute AMRAP
15 Air squats
10 Cossacks
5 Handstand push ups
12 Minute EMOM
Minute 1: 5 Clean and Jerks
Minute 2: 15 Wallballs
Core Work | 3 Sets
25 Second L-sit hold
25 Russian twists
25 Back extensions
3 Sets
25 Second L-sit hold
25 Russian twists
25 Back extensions
25β Handstand walk
12 Minute AMRAP
12 Deadlifts
9 Bench press
6 Bar muscle up
For Time
5000m Row/Run
Partner WOD | For Time
*Only one person is moving at a time
100 pull ups
10 clean and jerks (135/95)
100 push ups
10 clean and jerk
100 sit ups
10 clean and jerks
100 air squats
"Angie" | For Time
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats
Strength
3 Position Snatch
High Hang - Hang - Floor
20 Minutes to Work up to a heavy set
4 Rounds for Time
16 DB Snatch
16 Box jumps
4 Rounds for Time
15 Burpee Tuck jump
25 Sit ups
21 Minute EMOM
1: 15/12 Calorie Row 2: 15 Sumo Deadlift high pull (75/55) 3: 10 Toes to Bar
Death By Air Squats
Minute 1: 5 Air squats Minute 2 : 10 Air squats Minute 3: 15 Air squats Increase reps by 5 every minute until failure
Strength
5x5 Front squat
6 Tuck jumps right after each set
8 Minute AMRAP
* Reps increase by 3 each round (3-6-9-12...)
Clean and Jerk (135/95)
Burpee over bar
50 Rounds for Time
1 Burpee
2 Push ups
4 Mountain climbers
10 Rounds for Time
30 Double unders
10 Pull ups
10 Push press (95/65)
10 Rounds for Time
30 Double unders
10 Pull ups
10 Push ups
3 Rounds for Time
10 Power Snatches (115/80)
20 Box Jump Overs (24/20)
30 Wallballs (20/14)
3 Rounds for Time
20 Shoulder taps
30 Sit ups
40 Air squats (hands overhead)
5 Rounds For Time
15 Bar Facing Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
For Time/Pride
100ft Burpee Broad jump
15 Minute AMRAP
15 Box jumps
12 Deadlifts (225/155)
9 HSPU
15 Minute AMRAP
15 Box jump
12 Reverse Lunge
20β Handstand walk
12 Minute AMRAP
50 Double Unders
15 Toes to Bar
12 Minute AMRAP
50 Double Unders
20 Second L-sit hold
20 Minute AMRAP
15 Calorie row
10 Handstand Push up
5 Front squats
1 Rope climb
Bonus (not optional)
1:30 Bar facing burpee
1:00 rest
1:00 Bar facing burpee
0:30 rest
0:30 Bar facing burpee
10 Minute EMOM
6 Handstand push ups
Bonus (not optional)
1:30 Bar facing burpee
1:00 rest
1:00 Bar facing burpee
0:30 rest
0:30 Bar facing burpee
3 Rounds for time
80 Double unders
40 Air squats
20 Deadlifts (185/125)
3 Rounds for time
80 Double unders
40 Air squats
20 single leg toe touches
15 Minute AMRAP
20 Box jumps
20 Pull ups
20 Push press
15 Minute AMRAP
20 Box jumps
20 Pull ups
20 Push press (challenging object)
*no pets or children for push press
5 Rounds for time
15 Wall balls
15 Kettlebell swings
"Durante Core" | 5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min
"Durante Core" | 5 Rounds
10 Hollow Rocks
10 V-Ups
10 Tuck Ups
10 sec. Hollow Hold
Rest 1 min
Warmup
5 minute shuttle run
2 minute rest
3 minute shuttle run
8 Minute AMRAP
1-1, 2-2, 3-3, 4-4...
Power Clean (185/125)
Burpee over bar
Warmup
5 minute shuttle run
2 minute rest
3 minute shuttle run
8 Minute AMRAP
1-1, 2-2, 3-3, 4-4...
Air squat
Tuck jumps
Strength
4 x 10 Front squat
*Perform a set every 2 minutes
3 Rounds for time
75 Double unders
50 Walking lunge
25 Push ups
3 Rounds for time
75 Double unders
50 Walking lunge
25 Push ups
10-9-8-7-6-5-4-3-2-1
For Time
DB Snatch (100/70)
Box Jumps (30/24)
Accessory Work | Tabata (8rds)
20 sec. Hollow Hold
10 Sec. Superman Hold
Tabata
*8 Rounds of each movement 0:20 on/0:10 off
Hollow hold
Superman Hold
Handstand hold against wall
Should taps
4 Rounds for time
18 Wall balls
15 Power snatch (75/55)
12 Bar facing Burpees
9 Chest to bar pull ups
Strength
5x5 Back Squat
4 Rounds for time
20 Air squats
15 Burpee
10 Box jumps
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