Strength
4 rounds
8 DB push press
12 lateral shoulder raises
WOD
15:00 AMRAP
:30 handstand hold
15 cal bike
12 GHDs
50 DUs/100 singles
(WOD is a repeat from February if you want to reference score)
Strength
4 rounds
10 KB swings (green/red)
10 wall balls (20/25)
Both intended to be one weight higher than normal
WOD
For time
15 deadlft (105/135)
12 hang clean (105/135)
9 front squat (105/135)
80/100 cal row
Repeat bar work
100 sit ups
Repeat bar work
(if you are feeling spicy, this is actually supposed to be 3 rounds of the bar work, row, 2 rounds, sit ups, 1 round)
Strength
4 rounds
8 front squats
20 walking lunges
WOD
For time
100 box jumps
6 pushups at the top of every minute
Strength
4 rounds
8 incline curls - straight into…
12 incline DB bench
WOD
20:00 EMOM
10 burpees
12 push press (25s/40s)
14 GHDs
16 cal ski
18 ring rows
Strength
Strength
3 rounds
12 deadlift @ 65%
:45 wall sit
WOD
4 rounds - 4:00 each
Row (400m/500m)
10 DB thrusters (25s/40s)
Max box step ups (same weight)
1:00 rest between rounds
Strength
4 rounds
6 cleans @ 70%
5 pull-ups
WOD
For time
5, 10, 15, 10, 5 - goblet squats (yellow/green)
10, 20, 30, 20, 10 - KB swings (yellow/green)
:30, :45, 1:00, :45, :30 - plank
75, 125, 175, 125, 75 - jump rope
Strength
4 rounds
10 bench press @ 60%
10 GHDs
Sled pull - (70/90) full length of rig
WOD
18:00 AMRAP
12 cal ski or row
:30 handstand hold
12 gorilla rows
12 push ups
Strength
5 rounds
8 back squat @ 65%
12 (6/6) weighted Bulgarian split squat
WOD
Becca’s Back
5 rounds 20 cal bike
20 sit ups
5 medball cleans
3:00 min rest
1000m row
Strength
4 rounds
8 (4/4) DB snatch - building weight
12 KB deadlift
Overhead plate carry (35/45) blue mat to short wall
WOD
For time
Farmers carry - 4 walls
40 wall balls
2000m row
40 burpees
Farmers carry - 4 walls
Strength
8:00 EMOM
10 pushups - emphasis on full extension, chest to floor - when you can no longer do this, modify to knees, then bar. Start each round attempting Rx
WOD
24:00 EMOM
12 cal row
16 KB pull throughs
12 banded tricep pull downs
16 reverse crunches
Strength
4 rounds
8 dual DB cleans (increase each round)
12 barbell sumo high pulls
WOD
24:00 or 20:00 AMRAP
Run (two walls)
Pull a card from the deck
Diamond - 13 DB snatches (35/50)
Spade - 13 medball cleans (30/50)
Club - 13 KB swings (yellow/green)
Heart - 13 weighted lunges (15s/25s)
Strength
4 rounds
6 deadlift @ 70%
WOD
For time - 30:00 min time cap
50 sit ups
40 box step ups
30 cal row
20 KB swings
10 thrusters (75/115)
20 KB swings
30 cal row
40 box step ups
50 sit ups
Strength
5 rounds
:30 handstand hold
10 push press (60%)
WOD
6 rounds - E3MOM
10 cal bike
10 push ups
20 shoulder taps
:30 plank
Strength
4 rounds
5 overhead squats
15 back squats (same weight)
WOD
7 rounds
3:00 min each
400m ski/row
Max burpee box jumps
1:15 rest between rounds
Strength
Use this time to refresh on the bar movements in the WOD and figure out good weights.
WOD
20:00 time cap
5 wall walks
50 cal row
5 wall walks
25 deadlifts (155/225)
5 wall walks
25 cleans (85/135)
5 wall walks
25 snatches (65/95)
50 cal row
Strength
5 rounds
8 deadlift (70%)
WOD
For time
Open - 1000m ski
3 rounds
20 walking lunges
16 DB snatch
12 burpees
Close - 1000m ski
Strength
3 sets
20 front squats (50-55%) make it through each set unbroken
WOD
Annie
50 DUs
50 situps
40 DUs
40 situps
30 DUs
30 situps
20 DUs
20 situps
10 DUs
10 situps
Rest 2-5 min
21-15-9
Ring rows/pull-ups
Thrusters
Strength
4 sets
8 seated overhead shoulder press
Straight into - 8 DB flat bench press (go up in weight each round)
12 lateral shoulder raises (light weight)
25:00 AMRAP
10 cal bike
10 push-ups
10 cal row
10 sit-ups
10 burpess
Strength
For time - 10:00 min time cap
100 bench (65/95)
5 pull-ups every time you rack the bar
WOD
20:00 EMOM
200m row
18 sit-ups
Overhead plate carry (25/35)
30 shoulder taps
Strength
4 rounds
8 deadlifts (2x70%, 2x75%)
WOD
15:00 AMRAP
3 lateral burpees over DB
3 DB hang clean to overhead
30 foot walking lunges
*add 3 reps to the burpees and hang cleans each round