Workout of the Day
STRENGTH:
Front Rack Reverse Lunge Steps
Every 3:00 for 15:00
12 Reps (6 per leg)
WORK CAPACITY:
From 0:00-5:00
20/16 Calorie Bike
20 Pull Ups
20 Pistols
(Rest remainder)
From 5:00-10:00
25/20 Calorie Bike
25 Pull Ups
25 Pistols
(Rest remainder)
From 10:00-15:00
30/24 Calorie Bike
30 Pull Ups
30 Pistols
WORK CAPACITY:
"Fight Gone Bad - For Time"
3 Rounds for time of:
25 Wallballs (20/14)
25 Sumo Deadlift High Pull (75/55)
25 Box Jumps (20)
25 Push Press (75/55)
25/20 Calorie Row
1:00 Minute Rest
STRENGTH:
Split Jerk
In 12:00 Establish a Heavy Single
WORK CAPACITY:
AMRAP in 15 minutes of:
100 Meter Run
10 Shoulder to Overhead (135/95)
1 Max Set of Bar Muscle Ups
STRENGTH:
Squat Snatch + Hang Squat Snatch + OHS
In 13:00 establish a heavy complex
WORK CAPACITY:
AMRAP 3
Max Calorie Bike
1:00 Rest
AMRAP 3
Max Box Jumps (24/20)
1:00 Rest
AMRAP 3
Max Overhead Squat (95/65)
STRENGTH:
Power Clean
In 10:00 build to heavy single
*then*
Every 3:00 for 9:00
1 Max Set of Hang Power Clean @60%, 70%, 80% of heavy single
WORK CAPACITY:
For Time
30/24 Calorie Row
30 Toes to Bar
30 Power Cleans (135/95)
WORK CAPACITY:
AMRAP in 20 minutes of:
20 Wallballs (20/14)
20 Push Ups
20/16 Calorie Bike
WORK CAPACITY:
With a 30:00 Running Clock:
4 Rounds of:
400m Run
15 Pull Ups
10 Deadlift 245/165
then
with the remaining time
Complete 1 Deadlift rep on the minute (build across reps)
STRENGTH:
Front Squat
In 14:00 Complete 5-5-5-5-5-5
WORK CAPACITY:
AMRAP 18
30 Double Unders
12 Handstand Push-ups
9 Thrusters (95/65)
WORK CAPACITY:
1:00 on 1:00 off until completion 10-20-30
Calories Bike
Box Jumps (24/20)
Burpee Pull Ups
STRENGTH:
Squat Clean 3-3-3-3-3
WORK CAPACITY:
PARTNER WOD
AMRAP in 12 mintues of:
15 Front Squats 95/65
1 Max Set of Strict HSPU
*Alternate complete rounds*
STRENGTH:
Deadlift 5-5-5-5-5
Every 2:00 for 10:00
WORK CAPACITY:
21-15-9
Clean and Jerk 95/65
Row For Calories
Chest to Bar Pull Ups
WORK CAPACITY
For Time
100 Alternating DB Snatch (50/35)
EMOM until completion (including 0:00) 30 Double Unders
STRENGTH
Every Minute on the Minute for 12 minutes:
:30 HS Hold (or side plank)
:30 Tall Plank Hold (or forearm)
:30 L-Sit Hold (or hanging knee tuck)
STRENGTH:
4 Bar Facing Burpees
4 Thrusters
Every :90 for 12:00
*Build weight across sets*
WORK CAPACITY:
Every 2:00 until failure
200m Run
10 Wallballs (20/14)
*Add 2 Wallballs after every successful round (200m/10, 200m/12, etc..)
WORK CAPACITY:
Every 3:00 for 21:00
15 Box Jump Overs 24/20"
4 Wall Walk
3 Touch and Go Power Snatch
*Weight can change up or down across the rounds*
STRENGTH:
Back Squat 5-5-4-4-3-3
Every 2:00 for 12:00
WORK CAPACITY:
AMRAP 10
5 Strict Pull Ups
10 Push Ups
10/8 Calorie Bike
WORK CAPACITY:
For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings (24/16)
40 Pull-ups
30 Handstand Push-ups
STRENGTH:
Overhead Squat 10-10-10-10-10
WORK CAPACITY:
5 Rounds for time of:
5 Dumbbell Hang Squat Snatch Right (50/35)
5 Dumbbell Hang Squat Snatch Left (50/35)
5 Dumbbell Thruster (50/35)
WORK CAPACITY:
21-18-15-12-9-6-3 Reps for time of:
Power Cleans (95/65)
Toes to Bar
200 Meter Run
STRENGTH:
Deadlift 5-5-5-5-5
WORK CAPACITY:
3 Rounds for time of:
12 Deadlifts (225/155)
21 Box Jumps (24/20)
WORK CAPACITY:
For Time:
30 Handstand Push-ups
40 Pull-ups
50 Kettlebell Swings (24/16)
60 Sit-ups
70 Burpees
