Weight Vest Wednesday
4 Rounds:
- 400m Run
- 20 Box Overs
- 10 Renegade Rows (Row L/R, Push-Up = 1)
Weight Vest Wednesday
Wednesday, Aug. 3, 2022
Weight Vest Wednesday
AMRAP 20 minutes:
- Run 400m
- 5 Unbroken Ring Dips / 10 Unbroken Push-Ups. Remaining reps in Burpees.
- Run 200m
- 5 Unbroken Strict Pull-Ups / 10 Unbroken Pull-Ups. Remaining reps in Medicine Ball Cleans.
- 20 Flutter Kicks (L/R = 1)
Wednesday, July 27, 2022
Weight Vest Wednesday
For Time:
- 400m Run
- 2 Rounds of “Cindy”
- 800m Run
- 2 Rounds of “Cindy”
- 400m Run
- 2 Rounds of “Cindy”
“Cindy”
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Wednesday, July 20, 2022
Weight Vest Wednesday
AMRAP 15 minutes
- 250m Row/20 Box-Overs/100 Single-Unders (Athlete may choose each round.)
- 1 Round of Cindy
- Add an additional round of Cindy for each round.
“Cindy”
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Wednesday, July 13, 2022
Weight Vest Wednesday
For Time (20 minute cap)
- Squat (Last week score descending)
- Push-Up (Last week score descending)
- Pull-Up (Last week score descending)
- 200m Run after each round.
- Start with last weeks scores from the first full round and work down.
- If the athlete will completes the descending count of any movement, they must continue to perform a single rep the movement until all of the movements are complete.
For example: Athlete scored Pull 10 / Push 17 / Squat 21 last week.
- Squat 21!(Descending)
- Push-Up 17!(Descending)
- Pull-Up 10!(Descending)
- 200m Run after each round.
Wednesday, July 6, 2022
Weight Vest Wednesday
3 rounds EMOTM of each movement.
- 5 Pull-Ups + 1 each minute
- 10 Push-Ups + 1 each minute
- 15 squats to ball + 1 each minute
- 30 minute time cap.
Wednesday, June 29, 2022
Weight Vest Wednesday
AMRAP 20 minutes:
- 200m Run
- 2 Rounds of Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
OR
- 400m Run
- 3 Rounds of Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
OR
- 800m Run
- 4 Rounds of Cindy
- 5 Pull-Ups
- 10 Push-Ups
- 15 Squats
Wednesday, June 22, 2022
Weight Vest Wednesday
3 Rounds:
- 10! (Evens Only; Descending) Body Weight Rows
- 10! (Evens Only; Ascending) Ring Push-Ups
- 10 Air Squats
Example Round:
- 10 BW Row / 2 Ring Push-Up / 10 Squats
- 8 BW Row / 4 Ring Push-Up / 10 Squats
- 6 BW Row / 6 Ring Push-Up / 10 Squats
- 4 BW Row / 8 Ring Push-Up / 10 Squats
- 2 BW Row / 10 Ring Push-Up / 10 Squats
Wednesday, June 14, 2022
Weight Vest Wednesday
6 Rounds:
- 3 Chest-to-Bar Pull-Ups
- 6 Renegade Rows (Row L/R; Push-Up = 1)
- 9 Medicine Ball Cleans
Wednesday, June 8, 2022
Weight Vest Wednesday
3 attempts each for maximum time of eccentric portion of push-ups and pull-ups.
- Pull-Up:
- Start from hang position.
- Move to top position and hold for 2 seconds.
- Lower as slowly as possible.
- Total time taken from each attempt.
- Push-Up
- Start at bottom in hand release position.
- Move to top position and hold for 2 seconds.
- Lower as slowly as possible.
- Total time taken from each attempt.
Then:
- 50 minus Total Pull-Up time Pull-Ups
- 75 minus Total Push-Up time Push-Ups
- Partition as needed but perform 15 squats to ball every movement switch.
For example: If the athlete scored 4 seconds each attempt on pull-ups and 7 seconds each attempt on push-ups they would do 38 pull-ups (50 – 12) and 54 push-ups (75-21).