No classes on Sunday.
Regular hours for Monday.
In Teams of 3, with one partner working at a time:
AMRAP in 10 min
5 Pull Ups
10 Push Ups
Rest
AMRAP in 10:
10 Jump Lunge
3 Lengths Sled Drag
Rest 4 min
AMRAP in 10:
15 Russian KB Swings
5 Squat Thrust
Mid-Hang Clean
5 x 3
Halting Clean Deadlift
5 x 3 reps
Lateral Lunge
4 X 8 /leg
3 rounds not for time:
10 Roll to candlestick
3 Wall Walks
“Deconstructed Mapmaker”
10 Manmakers
10 Squats
10 Push Ups
10 Squats
10 Plank DB Rows
10 Squats
10 DB Deadlift
10 Squats
10 DB Hang Power Cleans
10 Squats
10 Press or Push Press
10 Squats
10 Manmakers
Split Jerk BNK
5 x 3
50 – 40 – 30 – 20 – 10
Cal Row
Sit UPs
High Hang Snatch
5 x 3
Halting Snatch DL + Finish
5 x 3
Bulgarian Split Squat
4 x 8/Leg
3 Rounds, E3MOTM
15 Slam Balls + 50 DUs
5 Burpees / Med Ball Clean
+ Med Ball Shuttle Run
30 Box Jump Overs (most people will jump on , jump/step over)
400m Row or 400m Run
“Puffy Nipples”
4 Rounds
20 Body Weight Back Squats
400m Run
WOD courtesy of Hybrid Athletics
Mid-Hang Snatch
5 x 3
Halting Snatch DL + Finish (hip)
5 x 3
Barbell Lunge
4 x 8 reps
4 Rounds not for time:
6 KB Front Squats
Rest
:60 Captain Morgan
Rest
Then,
AMRAP in 5
Length Farmers Carry
10 Burpees
Rest
AMRAP in 5
4 D.Ball to Shoulder – AHAP
30DU’s
Fight Gone Bad!
3 rounds for max reps of:
1 minute of wall-ball shots
1 minute of sumo deadlift high pulls
1 minute of box jumps
1 minute of push presses
1 minute of rowing (calories)
Rest 1 minute
Men: 20-lb. ball to 10-ft., 75-lb. SDHP and press, 20-in. box
Women: 14-lb. ball to 9-ft., 55-lb. SDHP and press, 20-in. box
“DT”
5 Rounds for time of:
12 Deadlift 155/105
9 Hang Power Cleans
6 Push Jerks
Or, choose your own adventure:
1 RM DT
Work up to the heaviest barbell complex for the day.
or
Heavy DT
@ 205/ 145
or
Double DT
@ 10 Rounds
Wednesday’s WOD is Happy Halloween FGB!
1 Round for time:
50 SA DB Hang Power Snatch + Thruster
75 Box Jumps
25 HR Push Ups
100 Russian KB Swings
25 HR Push Ups
75 Cal Row
50 SA DB Hang Power Snatch + Thruster
Press + Push Press + Push Jerk
3 x Max Reps
AMRAP in 10 Minutes:
6 Burpees
12 Kettlebell Cleans
24 DUs
Teams of 3, AMRAP in 25 Minutes
250m Row
10 Thrusters
5 Slam Balls
Bench Press
1-RM
Deadlift
1-RM
* if you are in at 7:15pm Open Lift to test some or all lifts, the coach is off at 8:15 so you will need to manage your hour accordingly.
Not Testing
4 Rounds
6 Deadlifts
rest
4 Sandbag TGU
rest
3 Rounds
6 Strict Pull Ups
12 Strict Press
24 Box Jumps
Next Wednesday, Fight Gone Bad all day. Wear costumes!
AMRAP in 20
Row 250 or Run 200m
20 KB Swings
40 DUs
* REST today or DELOAD at 60 – 70% RPE if testing tomorrow.
Power Clean
1-RM
Back Squat
1-RM
Not Testing:
Power Clean
5 x 3
For Time:
3 – 6 – 9 – 12 – 9 – 6 – 3
Hang Power Clean
Bar Facing Burpee
Deadlift
Deload or 1 x 5
4 Rounds
12 Toes to Bar
20 MB Russian Twist
1 Length Sandbag Drag Bear Crawl
1000m Row
8 Rounds of :30on / :30 off
Box Jumps
Strict Pull Ups
DB OH Walking Lunge 45/30 per hand
Push Ups
Does your Push up look more like a spine stretch?
1 Clean Pull + 1 Power Clean
6 sets
AMRAP in 10
5 HSPU
10 Slam Ball
15 Air Squats
Every 4 minutes for 8 rounds:
18 Cal Row
12 American KB Swings
6 Burpees
Testing next week.
Wednesday: Power Clean and Back Squat
Friday: Bench and Deadlift
Or all 4 during 7:15pm open lift on Friday
Back Squat
AMRAP in 5 Min
6 Deadlift
9 Push Ups
12 Box Jumps
EMOM for 12
3 Lengths Laps KB Front Rack Carry
5 Pause Kipping Pull Ups
40 second Hollow Hold
4 Rounds, 3 min
400m Row or Run
Max Reps Wall Balls
Rest
3 sets of:
2/ Arm Turkish Get Up
P Lot S.Bag Farmers Carry
Parking lot WOD outside while we can!
8 Rounds:
6 Sandbag Power Cleans
Fire Hydrant Run
Front Squat
Romanian Deadlift
4 x 8
Weighted Step
4 x 12
5 Rounds
400m Run
10 Sumo Deadlift High Pull (or American KB Swing)
Max Reps Strict Press
Bench Press
3 x 3 close
3 x 3 medium
3 x 3 wide
EMOM for 16 Minutes
Even Minutes: 12 Cal Bike
Odd Minutes: 3 Man Makers
AMRAP in 5:
10 Ball Slams
Lap Sled Drag
AMRAP in 5:
10 Cal Row
10 Burpees
AMRAP in 5:
10 Pull Ups
10 Single Leg Squat
AMRAP in 5:
10 Kettlebell Swings
10 Box Jumps
Back Squat
5 x 5
Sumo Chair Deadlift
1 x @ 70%
5 Rounds for max reps
:30 DUs
:30 T2B
:30 Rest
