Team Wod
5K Row- 2:00 rotation
100 KBS 50/35- Sets of 10
100 Wall Balls- Sets of 10
100 SDLHP 50/35- Sets of 10
Strict Press 1/1/1/1/1
Push Press 1/1/1/1/1
Split Jerk 1/1/1/1/1
Oly lift test
MetCon
5 rds
10 Reps Ea.
Thrusters- 95/65
Pull ups
10:00 cap
Med Ball Tabata Tuesday
Tabata Med Ball Clean
Tabata Med Ball Sit up
Tabata Wall Ball
Tabata Med Ball Lunge
Rest 2:00 between ea rd
“Plank it out”
30:00 EMOM
1:00- 3 Wall Walks
2:00- 10 Pistols Alt. legs
3:00- 5 Box Jumps 30/24
10,9,8…1
Box Jumps
Push ups
Sit ups
5 Rounds
5 HSPU
10 V-Ups
15 Pushups
20 Pullups
25 Wall Balls
Teams of 3
95/65
100 STOH
100 Back Squats
100 Hang Cleans
1,000m Row each
(Bar cannot touch the ground the entire workout.
10 burpee penalty per drop, per member)
Strength
15 minutes
Back Squat 4x5
MetCon
10 min AMRAP
10 Alt. KB Snatches 60/35
10 Deadlifts 185/135
10 Box Jump Overs 24/20
Strength:
15 minutes
Bench Press 10, 8, 6, 4, 2
MetCon
50-40-30-20-10
Double Unders
Situps
1 Rope Climb after each round
Strength
15 minutes
Front Squat 5x2
MetCon
15 Muscle Ups
15 Snatches 135/95
15 Clean & Jerks 135/95
10 rounds
1 minute max effort Row
Minimal 2-3 minutes between each round
Death by…
Ring dip ladder
Rest 5 minutes
Power clean ladder@ ¾ BW
15 minute
Accumulate 50 ctb pullups
3 rounds
21 wall balls
14 handstand pushups
7 deadlift (315/205)
Back squat 5x3 all at 75-80%
Open 13.4
7 minute AMRAP
3,6,9,… clean and jerk & toes to bar (135/95)
rest 3 minutes
2 min max burpees
- -teams of 2. Partner A completes a full round then partner B goes.
7 min AMRAP
5 Hang Squat Cleans 165/105
5 C2B Pull Ups
--rest 3min—
7 min AMRAP
5 Thruster 135/85
5 C2B Pull Ups
1-1-1-1-1 OH Squat
1-1-1-1-1 Front Squat
1-1-1-1-1 Back Squat
Increase load on each set
Post Wod: Practice Double Unders
10,9,8,7,6,5,4,3,2,1
STOH 135/85
Bar facing burpee
Strength
4x (1 Push Press+1 Push Jerk+1 Split Jerk )
Try to increase load on each of the 4 sets
Met Con
3 Rds
3 min AMRAP
10 C2B Pull Ups
20 Sit ups
Max Rep Wall Balls
-Rest 2 min-
Strength:
3x5 deadlift
Met-con:
6rds
10 ring dips
10 box jumps 30/24
Partner Wod
365 Fit
31 cal row [january]
28 deadlifts (95/65) [february]
31 burpees [march]
30 air squats [april]
31 push press (95/65) [may]
30 pull-ups [june]
31 hang cleans (95/65) [july]
31 sit-ups (abmat) [august]
30 back squats (95/65) [september]
31 push-ups [october]
30 double unders [november]
31 thrusters at (95/65) [december]
Ea partner must perform some reps in ea month.
Open Gym 8:00-10:00 am
MFFL 14.3.2
10:00 AMRAP
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups
Scaled:
60 Bar-facing burpees
30 Overhead squats (45/35)
15 jumping pull-ups