Death By…
Minute #1: 1 Burpee Pull-up
Minute #2: 2 Burpee Pull-ups
*Continue adding 1 rep of each movement each minute until failure.
*Rest 5 minutes
Death By…
Minute #1: 10 Sit-ups
Minute #2: 11 Sit-ups
*Continue adding 1 sit-up each minute until failure.
Bones Gone Bad Fundraiser (8-10a)
“Fight Gone Bad”
3 Rounds for Total Reps in 17 Minutes:
1 minute Wall Ball Shots (20/14)
1 minute Sumo Deadlift High Pulls (75/55)
1 minute Box Jumps (20”)
1 minute Push Press (75/55)
1 minute Calorie Row
*1 minute Rest
Community WOD (10:00a)
15 Minute EMOM, with 30 seconds of work and 30 seconds of rest
Minute #1: Wall Ball Shots
Minute #2: Sumo Deadlift High Pulls
Minute #3: Box Jumps
Minute #4: Push Press
Minute #5: Calorie Row
Complete 6 Rounds for Time:
12 Squats
12 Push-ups
12 Walking Lunges
200 meter Run
*25 minute Time Cap
Core Superset
3 Rounds for Quality of:
Stability Ball Cauldron, 10 “stirs” ea direction
Stability Ball Hamstring Curls: 10-15 reps
Complete for Time:
25 Burpees
25 Power Cleans (135/95)
25 Burpees
*7 Wall Ball Shots (20/14) at the top of each minute.
Movement Prep: Coach’s Choice
Core Set:
3 Sets of:
10 Hollow Rocks
10 per side Side Planks with Hip Dip
10 per side Kb Windmill, high or low
Push-Pull Set:
3 Sets of:
10 Renegade Rows (push-up + left Db row + right Db row); increase wt each set if able
Strength SuperSet:
Deadlifts: 10 @ 50%, 8 @ 65%, 6 @ 75%, 4 @ 85%, 3 @ 90%
Bulgarian Split Squats: 5 sets of 5 per side, warm-up with a bodyweight set and add weight each set if able.
Power/Plyometric Set:
8 Rounds of 20 secs work, 20 secs rest
Box Jumps:
Sets #1 & #5: Step Up/Jump Down
Sets #2 & #6: Jump Up/Step Down
Sets #3 & #7: Rebound Jumps (Start on top of box and jump down & up quickly)
Sets #4 & #8: Lateral Jumps/Step-overs
Coach-led Mobility: Coach’s Choice
5 x 500 meter Row
*Rest 3 minutes between intervals.
Core Superset
3 Rounds for Quality of:
1 minute of Plank (any style)
Pallof Press, 10 per side (any style)
Ring Muscle-up Practice:
Spend 15 mins working on drills and skills.
16 Minute EMOM:
Odd Mins: 6 Push Press (105/75) + 6 Strict Pull-ups or 3 Muscle-ups
Even Mins: 40 Double Unders or 30 seconds of Double Under Practice