IMPORTANT: Only one class today! 9am!
For Time of…
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
Scaled:
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Notes: The runs must be in sequential order; however, partition the pull-ups, push-ups, & air squats anyway you want i.e. 20 rounds of 5 pull-ups, 10 push-ups, & 15 air squats etc.
SWOD
5 – 5 – 5 – 5 – 5
*increase in weight after each set*
WOD
AMRAP in 12 minutes of…
250m Row
15 Back Squats (95/75 lbs)
9 Dips
For Time…
30 Alternating V-Ups
30 Burpees
30 Jumping Lunges
3 Rounds:
10 Alternating V-Ups
10 Burpees
10 Jumping Lunges
6 Rounds:
5 Alternating V-Ups
5 Burpees
5 Jumping Lunges
2-3 Rounds
10 Leg Swings
10 Leg Swings Across
2-3 Rounds
10 Air Squats
10 Sit-Ups
10x 50ft Shuttle Runs (Turn & Pivot)
— Rest 1 Min —
10x 50ft Shuttle (Forward Sprint & Back Peddle)
— Rest 1 Min —
10x 50ft Shuttle Runs (Side Shuffle)
— Hydrate & Start WOD —
Every Minute on the Minute for 21 minutes perform…
1st Minute: 15 Kettlebell Swings
2nd Minute: 10 Candlesticks
Cool Down: 30 minute walk
400m Jog/Run
50ft Ju Jitsu Warm-Up
50ft Bear Crawl
50ft Ju Jitsu Warm-Up
50ft Reverse Bear Crawl
50ft Ju Jitsu Warm-Up
50ft Crab Walk
then,…
20 No Arms Burpees
WOD Prep:
1-2 Rounds
10 Russian Swings
10 Abmat Sit-Ups
10 Full Swings with 1-2s pause at the top of swing
10 Pistols
For Time of…
9 DB Snatches
800m Run
15 DB Snatches
400m Run
21 DB Snatches
200m Run
21 DB Snatches
400m Run
15 DB Snatches
800m Run
9 DB Snatches
Notes: Alternate arms as needed
400m Run/Jog
PVC Warm-Up:
1-2 Rounds
10 Up & Overs
10 Around the Worlds
10 Cuban Presses
3 Rounds with 2.5lbs plate:
10 Shoulder Raises
10 Diagonal
10 Frontal
WOD Prep:
with a lighter DB than the one you would use during the WOD perform:
2-3 Rounds of…
100m Run
10 DB High Hang Pulls (each arm)
100m Run
10 DB Hang Snatches
For Time of…
100 Air Squats
80 Stationary Lunges
60 Abmat Sit-Ups
40 KB Sumo Deadlift High Pulls
20 Burpees
40 KB Sumo Deadlift High Pulls
60 Abmat Sit-Ups
80 Stationary Lunges
100 Air Squats
Cool Down:
3 Rounds
30s Laying Knee to Chest (R)
30s Laying Quad Stretch (R)
30s Laying Knee to Chest (L)
30s Laying Quad Stretch (L)
400m Run/Jog
Consistently move through 10 reps of Pigeon to Downward Dog
then,…
2-3 Rounds of…
10 Air Squats
10 Wide Squats
10 Narrow Squats
WOD Prep:
2-3 Rounds
7 Push-Ups
9 KB Deadlifts
12 KB Sumo Deadlifts
For Time…
400m Overhead Medball Run Together (20/14 lbs)
50 Barbell Back Lunges (135/95 lbs)
40 Chest-to-Bar Pull-Ups
100 Burpee Box Jumps (24/20″)
50 Box Ring Rows
40 Dragon Flags
60 KB Swings (72/53 lbs)
60 Abmat Sit-Ups with Medball (20/14 lbs)
40 Squat Cleans (135/95 lbs)
50 Back Extensions (25/10 lbs)
60 Barbell Wipers
400m Overhead Medball Run Together (20/14 lbs)
EMOM in 20 mins of…
1 minute: 15/12 Calorie Row
1 minute: Rest
1 minute: 1 Round
1 minute: Rest
1 Round:
10 Overhead Squats (95/75 lbs)
8 Knees-to-Elbows
AMRAP in 20 minutes of…
5 Handstand Push-Ups
10 Pistols
15 Ring Dips
For Time
21 Snatches (95/ 75lbs)
3 Rope Climbs
— Rest 1 minute —
15 Snatches (135/95 lbs)
3 Rope Climbs
— Rest 1 minute —
9 Snatches (185/135 lbs)
3 Rope Climbs
