Thursday, Aug. 13, 2020

11!

  • Zercher Squat
  • Sumo Deadlift High-Pull (Barbell or Kettlebell)
  • Prisoner Get-Ups

OR

12!

  • Evens:
    • Goblet Squat
    • Wallball Sit-Ups
  • Odds:
    • Medicine Ball Cleans
    • Overhead Dumbbell Sit-Ups

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Wednesday, Aug. 12, 20

Weight Vest Wednesday

For Time:

  • 100 Jumping Jacks / 50 Lunge Steps / 25 Knees-to-Elbows
  • 80 Jumping Jacks / 40 Lunge Steps / 20 Knees-to-Elbows
  • 60 Jumping Jacks / 30 Lunge Steps / 15 Knees-to-Elbows
  • 40 Jumping Jacks / 20 Lunge Steps / 10 Knees-to-Elbows
  • 20 Jumping Jacks / 10 Lunge Steps / 5 Knees-to-Elbows

OR

  • 75 Touch Floor-Ceiling / 40 Step-Ups / 25 GHD Sit-Ups
  • 60 Touch Floor-Ceiling /  32 Step-Ups / 20 GHD Sit-Ups
  • 45 Touch Floor-Ceiling / 24 Step-Ups / 15 GHD Sit-Ups
  • 30 Touch Floor-Ceiling / 16 Step-Ups / 10 GHD Sit-Ups
  • 15 Touch Floor-Ceiling / 8 Step-Ups / 5 GHD Sit-Ups 

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Tuesday, Aug. 11, 2020

5 Rounds scored individually for total weight moved.

  • Athletes are given 15/12 pulls on the rower for calories.
  • They get that many reps each of Bench Press and Pendlay Row to move as much weight as possible.

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Monday, Aug. 10, 2020

AMRAP 15 minutes

  • 3 Back Squat
  • 3 Burpee Pull-Ups
  • 400m Run
  • 6 Back Squat
  • 6 Burpee Pull-Ups
  • 400m Run
  • Continue adding 3 reps.

OR

AMRAP 20 minutes

  • 2 Back Squat
  • 2 Burpee Pull-Ups
  • 400m Run
  • 4 Back Squat
  • 4 Burpee Pull-Ups
  • 400m Run
  • Continue adding 2 reps.

 

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Saturday WOD

Partner wod. . . one person will work on the task below while second person will run to driveway frog hop to cone and bear crawl back to driveway

1500m row

200 air squats

6 trips to Lauren’s mail box and back tire pull

100 power cleans 95/65 lb

1000m row

100 bar facing burpees

6 trips to Lauren’s mail box and back tire pull

150 air squats

1500m row

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Friday, Aug. 7, 2020

EMOM 20 minutes:

  • Minute 01/05/09/13/17:  2 Rope Climb
  • Minute 02/06/10/14/18: 5 Deadlift
  • Minute 03/07/11/15/19:  10 Kettlebell Swings 
  • Minute 04/09/12/16/20: 20 Lunge Steps
  • Fun Friday Option: Each athlete in the class gets to choose a single movement/rep count combo to replace one the above for the whole class.

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Thursday, Aug. 6, 2020

For Time:

  • Shoulder-to-Overhead a total weight of 3000/4500 lbs.
  • At the top of each minute after the first perform:
    • 4 Box Jumps
    • 8 Push-Ups
    • 12 Abmat Sit-Ups
      • OR
    • 4 Prisoner Get-Ups
    • 8 Kettlebell Swings
    • 12 Touch Floor/Ceiling

 

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Wednesday, Aug. 5, 2020

Weight Vest Wednesday

AMRAP 8 minutes

  • 200m Odd Object Run
  • 10 Pull-Ups
  • 200m Odd Object Carry
  • 10 Wallball Sit-Ups
  • Athlete will pick 1 run and one non-run movement to perform w/o the vest.

Rest 2 minutes

AMRAP 8 minutes

  • 200m Odd Object Run
  • 10 Pull-Ups
  • 200m Odd Object Carry
  • 10 Wallball Sit-Ups
  • Athlete will perform the opposite choices of the first stage with the vest and the other two without.

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Tuesday, Aug. 4, 2020

30-20-10

  • Calorie Row
  • Hang Power Snatch
  • Toes-to-Bar

OR

30-20-10

  • Calorie Row
  • Power Snatch
  • Knees-to-Elbows

OR

30-20-10

  • x10 METER Row
  • Squat Snatch
  • Abmat Sit-Ups

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Monday, Aug. 3, 2020

A Rounds:

  • B Hang Squat Clean
  • C Ring Dips
  • D Burpees

Assign the following numbers to the above as desired: 3, 5, 7, 9. However, athletes must squat clean a total weight of 2000/3000lbs.

Weight x Reps x Rounds = Total Weight

 

 

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