EMOM 10
Clean and Jerk
*Begin @50% and build.
4 Rounds for time:
400m Run
10 Cleans 135/95
Rx+ – 165/115
4-5 sets
Incline DB bench x 5 – heavy
BB curls x 5 – heavy
Reverse lunge x 5/side – BB on back – heavyish
EMOM 12
Odd – 40s row sprint
Even – 15 G2OH w/plate
AMRAP 12
20/16 cal bike @ 80%
4/side – 1 arm DB thrusters
8 sit ups w/DB
Add 1 thruster and 2 sit ups each set
3 sets of
1 min anti-rotation squat hold -keep back flat and chest up
Banded face pulls w/1s hold x 8-12
Banded good mornings x 8-12
AMRAP 25
10 Hollow Rocks
10 Supermans
20 1/2 Kneeling plate chop (10/side)
20 quick feet plyo plate hops
30 Cals Bike
30 Cals on Row
*Should be performed at 70% of max HR or below.
MyZone:
Green/Blue zones
AMRAP 12
20s bike @ 75%
20s bike @ 85%
10m walking lunges (carry DB for intensity)
10 DB floor press
10m walking lunge back
Add 1 row/side each set
AMRAP 12
Ascending ladder 1-……
1 DB squat clean thruster
1 box jump over / step over
1 Archer ring row/side
4 sets of
Banded tricep push down x 24
(turn hands out at bottom for maximum pump)
Standing BB curl x 12
DB bench press x 12
Super set all 3 moves, then rest 2 min
4 Rounds each for time
5 DL 255/175
7 Dips
15/12 Cals on bike
*Begin a round every 4 minutes.
Rx+
DL 275/185
Ring Dips
Assault Bike
AMRAP 10
Cindy
5 Pullup
10 Pushup
15 Air Squat
*Focus is on quality of movement and full range of motion.
With a partner complete the following for time:
A) 200/150 Cals on Row
B) 200/150 Cals on Bike
A)every minute both athletes perform 5 HSPU
B)every minute both athletes perform 5 T2B
*Begin WOD at (0:00) with 5 HSPU or T2B.
1/2 kneel KB crossover x 8
1 arm KB sit up x 8/ side
1 arm OH squat x 8
3-4 sets
400m run @ 75% – warm up
Rest 2 min
1.5 mile run @ 85% – to light at 173rd and back
Rest 4-5 min
1 mile run @ 85%
Rest 3-4 min
800m run @ 85%
Jump in on finisher if time allows
All sets to be performed at 85% – hard pace
Remember you have rest after each block
AMRAP 5
5 air squats
5 jump squats
5/side renegade rows
5 medball sit up
5 min rest then
AMRAP 5
5 ring rows
5 CGPU
5 V up
5 D ball over – moderate
5 min rest then
EMOM 5
15/12 cal bike – 18/15 for advanced
5 min rest then
AMRAP 5
5 DB box step over – moderate/heavy
5 TTB/knee tucks
AMRAP 12
20 Double Unders
10 Alt. DB Snatch 50/35
20 Double Unders
10 1-Arm DB S2OH 50/35- 5/5
4-5 sets of
Strict pull up x 8
Strict dips x 8
Weighted step up x 8/leg
Perform 1 clean and 1 strict press
Quality movement
Every 3 min for 15 min
12 wallball – heavy
6 burpees
15/12 cal bike sprint
90%+ effort all sets
AMRAP 15
30s row @ 75% -moderate
30s row @ 85% – hard
8 DB deadlift
8 DB hang power clean
8 DB front squat
8 DB push press
50-40-30-20-10
Crunches – shoulders off deck
25-20-15-10-5
Push ups – feet up for intensity
Alternate moves
4-5 Rounds
15/12 Cals Row
10 Alt. DB Snatch
60 sec Rest
AMRAP 10
6 KB SDHP
8 Goblet Squat
10 Alt. Lateral Lunge
12 Plank Knee to Opp Elbow
14/11 Cals Bike
Descending Ladder
50-40-30-20-10
Double Under/Single Under
5-4-3-2-1
Wall Walk
Run 200m after each round of wall walks
