Run an aerobic mile as a warm-up
Complete the Following:
3 Minute Time Cap:
400 meter Run
AMRAP Hang Snatch (95/65)
*Rest 3 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Pull-ups
*Rest 3 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Sumo Deadlift High Pull (95/65)
*Rest 3 minutes
3 Minute Time Cap:
400 meter Run
AMRAP Push-ups
Complete for Time:
100 meter Row
100 meter Sprint
20 Kb Swings (50/35)
20 Goblet Squats (50/35)
200 meter Row
100 meter Kb Chest Carry
20 Kb Swings
20 Goblet Squats
400 meter Row
100 meter Suitcase Carry, alternating L arm and R arm each 50 meters
20 Kb Swings
20 Goblet Squats
800 meter Row
100 meter Sprint
20 Kb Swings
20 Goblet Squats
Overhead Squat
8 @ 65%
8 @ 70%
6 @ 75%
6 @ 80%
4 @ 85%
Strict Press
10 @ 50%
10 @ 50%
10 @ 50%
8 @ 60%
8 @ 60%
6 @ 70%
7 Minute Burpee Test
Double Under Tabata
“The Angry Mexican”
20 Min AMRAP:
5 Box Jumps (30/24)
5 Handstand Push-ups
5 Power Cleans (135/95)
5 R Arm Kb Thrusters (50/35)
5 L Arm Kb Thrusters (50/35)
Endurance WOD (7:45a)
3 Minute AMRAP:
Burpees
*Rest 3 minutes
3 Minute AMRAP:
Double Unders
*Rest 3 minutes
3 Minute AMRAP:
Calorie Row
*Rest 3 minutes
3 Minute AMRAP:
Wall Ball Shots (20/14)
*Rest 3 minutes
3 Minute AMRAP:
Box Jumps (24/20)
*Rest 3 minutes
3 Minute AMRAP:
Mountain Climbers
*Rest 3 minutes
3 Minute AMRAP:
Ball Slams (30/20)
Community WOD (10:00a)
Same movements as above but modify to 1:1 ratio.
Deadlift
10 @ 60%
8 @ 65%
6 @ 70%
6 @ 75%
4 @ 80%
Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%
Complete for Time:
500 meter Row
50 Plate Ground to Overhead (45/25)
50 Russian Twists (45/25)
50 Hollow Rocks
10 Minute EMOM:
Odd Minutes: 30 seconds of an isometric Wall Sit
Even Minutes: 30 seconds of a isometric Bar Hang
10 Rounds of:
30 seconds of Burpees
30 seconds of rest
30 seconds of Db Box Step-ups (40/30) (20” box)
30 seconds of rest
“Isabel Practice”
10 Minute EMOM:
2 Snatch (135/95)
“Grace Practice”
10 Minute EMOM:
2 Clean & Jerk (135/95)
Core Superset:
3 Rounds of:
10 Barbell Glute Bridges
10 Barbell Roll-outs
Overhead Squat
5 @ 60%
5 @ 70%
5 @ 75%
5 @ 80%
Strict Press
5 @ 70%
5 @ 75%
3 @ 80%
3 @ 80%
2 @ 85%
2 @ 85%
2 @ 85%
8 Minute AMRAP:
8 Front Squats (95/65)
8 Ring Dips
30 Double Unders
Run an aerobic mile as a warm-up
“Nicole”
20 Minute AMRAP:
400 meter Run
Max reps Pull-ups