Master the basics
A:Back squats
3 x10 at 50%
B:Front squats:
4x7 at 50%
C: Bench Press
3 x10 at 50%
WIll this be easier than last week?
90 sec on 90 sec off
x 10
ODD Rounds
Buy in with:
8 BBJO at 24"/20"
4 MU
Then
AMRAP DB 50/35lbs DT
EVEN ROUNDs
Buy in with:
12 Box Jumps Overs 24"/20"
12 V-ups
Then
AMRAP DB 50/35lbs DT
Pick up where you left off of DT on every round.
Score is total DT reps.
*DT is 12 DB deadlifts, 9 DB hang power cleans, 6 shoulder to overhead
Hit 'em up!
Partner WOD
Switching every round
20-2 of T2BS (going down by 2s)
Paired with
10-1 of sandbag cleans (touch and go ideally not over the shoulder)
Rest exactly 3 mins
6 rounds (switching every round)
10 BBJO 24"/20"
40' of HW
Get 'em done!
Minute 0-5 -
4 rounds - 6 OHS at 155/105 and 6 BM,
Minute 5-8 rest,
Minute 8-13
4 rounds 8 Front cleans at 155/105 and 8 SHSPU
Minute 13-16 rest,
Minute 16-21 -
4 rounds of 10 backsquats 155/105 and 10 bar hop burpees.
Score is time for each WOD add one second per non completed rep.
Here for the pump
1 km run
4 legless rope climbs
40 push ups
500m run
2 legless rope climbs
20 push ups
200m run
1 legless rope climb
10 push ups
Time for a PR!
Part A:
1 min plank
20 knee tucks
20 V-ups
Rest 1 minutes
x3
Part B:
On the 2 mins x 12 test your 1 RM clean and Jerk!
Let's get a PR!
Variety is key
3:30 minutes on 90 sec off off x 6 rounds -
Round 1, 3 and 5:
24/20 cal row
6 Burpees over the rower
AMRAP
12 DB S2O at 50/35lbs
12 C2Bs
Round 2,4,6
24/20 cal row
6 Burpees over the rower
AMRAP
12 DB Hang full cleans at 50/35lbs
12 T2Bs
*Score is total reps on the AMRAPS
Keep score separate Odd from Even rounds
So like 15 sec on the AMRAPs?
Part A:
60 seconds on 30 seconds off X 6
200m run AMRAP DB snatch 70/50
then rest 3:00 minutes
Part B:
90 seconds on 45 seconds off X 5
200m run
8 DB snatch
AMRAP RMU
then rest 3:00 minutes
Part C:
120 seconds on 60 seconds off X 4
200m run
8 DB snatch
4 RMU
AMRAP Burpees
Start with an EMOM
Start with
A: EMOM x 10
Odd minute : 8 BJ at 32"/24"
Even minute 16 GHD sit-ups
Two minutes rest then...
2 rounds fort time of:
400m run, 80 feet of lunging with one 50/35lbs DB held overhead, 20 C2B
Friends don't let friends train alone
witching Every round
12 Rounds for time
200m round
12 DB Thrusters 50/35lbs
2 legless rope climb
Threshold Thursday
Row 100/85 cals
80 feet of HW
40 DB S20 50/35
Row 50/40 cals
40 feet of HW
20 DB S20 50/35
Row 25/20 cals
20 feet of HW
10 DB S20 50/35
Test next week
A: Core prep
3x
20 Heel overs
30 flutter kicks
1 min plank
B: On the 2 mins x 4
2 Power clean + 2 jerks 4 x sets start at 50% work up to 70% On the 2 mins x 4
1 Power clean + 1 full clean + 2 jerks 4 sets from 70% - 80% On the 2 mins x 4
1 clean and jerk
80%-95% range
There goes the grip
3 minutes on 90 seconds off x 6 rounds -
200m run,
AMRAP with the remaining time
10 T2Bs + 20 KBS 24/16 + 30 DU
Start back with 10 T2Bs on every round. Score is total reps.
Simple and effective
Part A:
60 seconds on 30 seconds off X 8 rounds -
3 RMU
6 Burpee Box Jump over (24"/20" Box)
AMRAP WBs
Rest 4 mins
Part B:
90 seconds on 30 seconds off X 4 rounds -
5 RMU
8 Burpee Box Jump over (24" Box)
AMRAP WBs
A little bit of everything
A: Deadlifts
6x3 at 80% on the 90 sec
B: 3x20 bicep curls
C: Bent over DB single arm row 3x15 as heavy as you can.
D: 3 rounds for time of:
30 squats
15 push-ups
30 walking lunge steps
Run 200 meters
Glad I have friends
In 7 mins switching every round with your partner
48 DU
12 DB shoulder to overhead 50/35lbs
Rest 2 mins
In 7 mins switching every round with your partner
24 crossovers
12 DB front squats
Rest 2 mins
In 7 mins switching every round with your partner
12 Burpees over the DBs
12 DB double hang snatch
Memories of Vancouver
OR TIME
24 BOX JUMP OVER 32”/24"
8 RMU
24 STRICT HSPUs
200m farmer carry with 32/24kgs KB in each hand
24 STRICT HSPUs
8 RMU
24 BOX JUMP OVER 32”/24"
10 SANDBAG OVER THE SHOULDER 150/100