A. Three Rounds of:
:10 seconds L-Sit Hold
:20 seconds Hand Stand Walk or Hold
:30 seconds Alternating Pistol Practice
Rest :60 seconds
B. As Many Rounds as Possible in Twenty Two Minutes with a partner of:
800 meter Run
50 Walking Lunges (body weight)
50 Ground to Overhead with a Plate (45/25)
*One person works at a time. Split however desired.
L2: (25/15)
L1: (15/10)
A. Ring Dips or Bar Dips: 3 x 10. Rest :60 seconds
-partner assisted or band assisted
Seated Banded Lat Pulldowns: 3 x 20. Rest :60 seconds
*Use green bands
Lat Pull Down DEMO
B. 5 Rounds of, :30 seconds of work/:30 seconds of Rest:
Kettlebell Swings (53/35)
Mountain Climbers
Hollow Rocks
Double Unders
Rx+:(Mountain Climbers=Handstand Push-ups) (Hollow Rocks=Toes to bar) (Double
Unders=Triple Unders)
L2: (35, 25) (Double Under Attempts)
L1: (35, 25 Russian Swings) (Single Unders)
*Score = total reps completed
C. Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE
A. Overhead Squat: Build to a heavy set of 3 or 3 Rep Max. Rest :90 sec-2:00 minutes
Beginner: Use an empty bar or PVC and perform 4 x 8. Rest :90 seconds
B. MetCon Prep
2 sets of:
10 Thrusters
5 Pull Ups
5 Burpees
Rest :60 seconds
C. “Jackie”
For Time:
Row 1,000 meters
50 Thrusters (45)
30 Pull Ups
L2: (35, 25) (Band Assisted Pull-ups)
L1: (25, 15) (Ring Rows)
Alt. Scaling Options:
1k Row = 800m Run
11:00 minute time cap
D. Barbell Club Meets at 6:30pm!
A. As Many rounds possible in Thirty Three Minutes
In teams of 3 of:
33 Power Snatch (75/55)
33 Wallballs (20/14)
800 meter Run
*Each teammate completes a set of 11 before switching with their partner.
*Run intervals will be broken down in 200m intervals.
L3: (65/45)
L2: (55/35) (14/10)
L1: (Empty Bar or PVC Hang Muscle Snatch) (10/8)
B. Barbell Club meets at 9:00am!
A. Push Press: 10-8-6-4 Rest 2:00 minutes
-Build to a challenging set
Rollback Tricep Extensions: 3×15. Rest :30 seconds
Barbell Curls: 3 x 10. Rest :30 seconds
B. Assault Bike Test:
4:00 minutes Max Calories
Or
Row Calorie Test
4:00 minutes Max Calories
A. Every Minute On the Minute for Eight minutes:
3 Front Squats @60% of Monday 2 Rep Max
Power Clean + Front Squat: Build to MetCon weight in 3 sets x 1 Power Clean + 1 Front Squat. Between sets perform 3-5 Knee Lifts or Toes to Bar.
B. “Wicked Garden”
For Time:
15 Front Squats (155/105)
21 Toes to Bar
30 Bar Facing Burpees
12 Front Squats
15 Toes to Bar
20 Bar Facing Burpees
9 Front Squats
9 Toes to Bar
10 Bar Facing Burpees
L3: (135/95)
L2: (115/75) (Knee Lifts)
L1: (Goblet Squats x 15 Reps each round) (Reverse Crunches) (Regular Burpees)
18:00 Minute Time Cap
C. Barbell Club Meets at 6:30pm!
Nutrition Challenge Benchmark WOD
A. Box Squat, Moderate Stance: Work up to a heavy, but manageable set of 3
Touch n Go Deadlift: 3 x 3, up to a moderate/heavy weight to prepare for Metcon. Rest :60 seconds
B. ”Sandstorm Task Domain”
5 Rounds For Time:
10 Deadlifts (225/155)
200 Meter Run
L3: (185/125)
L2: (155/105)
L1: (135/95)
10:00 minute cap
A. Strict Pull-ups: 3 x submax: Rest 2:00 minutes
Set #1: Wide Grip, Pronated
Set #2: Shoulder width Grip, Supinated Grip
Set #3: Close Grip Supinated Grip
B. Four Rounds for Total Time:
10 Hang Power Cleans (135/95)
20 Calorie Bike
25 Abmat Sit-ups
Rest :90 seconds between rounds
L3: (115/75)
L2: (95/65)
L1: (Bent-Over Rows in Place of Hang Power Clean with a lightweight)
*Alternate Options:
Bike = Replace with 15 Calories on the Rower or 300 meter Run
20:00 minute time cap
C. Sign up for Dr. Kristin’s Sports Chiropractic care at the gym! HERE
A. Front Squat: 2RM. Rest 2:00 Minutes
Beginner: 5 x 5, adding weight if form permits
B. With a Running Clock:
0:00-5:00
10 Shoulder to Overhead (135/95)
10 Box Jumps w. step down (24/20)
7:00-12:00
10 KBS (53/35)
10 Ground to Overhead with a plate (45/25)
14:00-19:00
20 Walking Overhead Lunges w. plate (45/25) (total)
50 Double Unders
L3: (115/75)
L2: (95/65) (20/15) (35/25) (35/15) (45s Double Under Attempts)
L1: (65/35) (20/15 Step-ups) (35/25 Russian Swings) (25/10) (Single Unders)
*Score = total rounds + reps. 3 scores for each AMRAP
C. Barbell Club Meets at 6:30pm!
A. For Time with a Parter:
1 Mile Run
30 Power Cleans (135/95)
4 Rope Climbs
1 Mile Run
20 Power Cleans (185/125)
4 Rope Climbs
Run 1 Mile
10 Power Cleans (205/135)
4 Rope Climbs
*One person works. Split as needed
L3: (115, 75) (135, 95) (155, 105) (2 Rope Climbs per round)
L2: (95, 65) (115, 75) (135, 95) (20 Band Assisted Pull-ups)
L1: (Deadlifts at 155, 105 for the entire workout) (30 Ring Rows per round)
36:00 Minute Time Cap
B. Barbell Club Meets at 9:00am!
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