Find a max height Box Jump
*Spend 10 minutes working up to a challenging height.
Gymnastics Quadruple Tabata
Alternate between a Pushing motion, a Pulling motion, a Pistol variation and an Ab exercise for 16 minutes.
Pushing Options: Push-up, Ring Dip, Burpee, Wall Walk and Handstand Push-up
Pulling Options: Kipping Swing, Ring Row, Pull-up of any style, Toes to Bar, Knees to Elbow, and Muscle-up
Abdominal Options: Sit-up, Hollow Hold, Hollow Rock, V-up and L-Sit
Overhead Squat
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%
Strict Press
5 @ 65%
6 @ 75%
4 @ 85%
3 @ 90%
12 Minute EMOM:
Minute 1: 15 Russian Kb Swings (70/50)
Minute 2: 45 second Plank Hold
Minute 3: 200 meter Sprint
Back Squat
5-5-5-5
“Sumo Nancy”
Complete 5 Rounds for Time:
400 meter Run
15 Sumo Deadlift High Pulls (95/65)
Partner Endurance WOD (7:45a):
Round #1: A. 400 meter Run
B. Pull-ups for max reps
*Switch
Round #2: A. 400 meter Run
B. Double Unders for max reps
*Switch
Round #3: A. 400 meter Run
B. Turkish Get-ups (no Rx) for quality
*Switch
Round #4: A. 400 meter Run
B. Jumping Lunges for max reps
*Switch
Round #5: A. 400 meter Run
B. Plank Hold for quality
*Switch
Round #6: A. 400 meter Run
B. Plate Sit-ups (45/25) for max reps
*Switch
Round #7: A. 400 meter Run
B. Handstand Hold for quality
*Switch
Round #4: A. 400 meter Run
B. Med Ball Cleans (20/14) for max reps
*Switch
Community WOD (10:00a):
*a shortened version of Endurance WOD
Deadlift
5 @ 65%
5 @ 75%
5 @ 75%
5 @ 75%
Strict Press
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
5 Minute AMRAP:
5 Knees to Elbows
7 Push-ups
9 Ball Slams
10 Minute Partner Row:
Accumulate max meters, switching every minute.
50-40-30-20-10
Wall Ball Shots (20/14)
Box Jumps (24/20)
Overhead Squat
5 @ 60%
3 @ 70%
2 @ 80%
2 @ 90%
1 @ 95%
Strict Press
5 @ 70%
4 @ 80%
3 @ 85%
2 @ 90%
“Annie”
50-40-30-20-10
Double Unders
Sit-ups
10 Minute EMOM:
1 Power Clean + 1 Squat Clean + 1 Jerk
*Start with a moderate weight and increase weight each round as able.
Complete 5 Rounds for Quality:
“Bear Complex”
Without stopping or dropping the bar, complete the following sequence 7 times:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*Increase weight each round as able.
Endurance WOD (7:45a)
Complete 3 Rounds of:
1 mile Run
15-12-9
Toes to Bar
Sit-ups
Community WOD (10:00a)
Complete 3 Rounds of:
800 meter Run
12-9-6
Ring Rows
Sit-ups
Deadlift
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
Strict Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%
100 meter Tire Flip for Time