Workout of the Day

Strength:

Front Rack Lunge 10-10-10-10-10

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

4 rounds for time of:
50 Double Unders
15 Thrusters, 95/65 lbs

Post loads and times to beyond the whiteboard.

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Midline:

Tabata L-Sit
Tabata Dead Bug
Tabata Hollow Rock

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

For 4 cycles:
AMRAP in 3 mins of:
3 Burpee Over Dumbbells
6 Alternating Dumbbell Snatches, 50/35 lbs
9 AbMat Sit-ups

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post quality and reps to beyond the whiteboard.

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Team Conditioning:

Complete as many rounds as possible in 14 mins of:
12/9 Row Calories
Suitcase Carry, 70/53 lbs, 30 m

WOD:

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
7 Strict Ring Dips
9 Jumping Back Squats, 95/65 lbs

Post rounds to beyond the whiteboard.

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WOD :

“Postman”

For time:

50 Medicine Ball Slams, 50/40 lbs

Weighted Run, 50/40 lbs, 400 m

50 Thrusters, 45/35 lbs

Weighted Run, 45/35 lbs, 400 m

50 American Kettlebell Swings, 53/35 lbs Weighted Run, 53/35 lbs, 400 m

50 Medicine Ball Step-ups, 20/14 lbs, 24/20inch

Weighted Run, 20/14 lbs, 400 m

50 AbMat Sit-ups

Run, 400 m

Post times to beyond the whiteboard.

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Strength:

3 Position Clean + Jerk 1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

3 rounds for time of:
10 Clean* & Jerks, 135/95 lbs
75 Double Unders

*can be squat or power

Post loads and times to beyond the whiteboard.

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Team Speed:

Complete as many rounds as possible in 14 mins of:
Sled Push High Handle, 220/150 lbs, 20 m

WOD:

For time:
15 D-Ball Over Shoulders, 100/70 lbs
3 Rope Climbs
12 D-Ball Over Shoulders, 100/70 lbs
2 Rope Climbs
9 D-Ball Over Shoulders, 100/70 lbs
1 Rope Climb

Post rounds and times to beyond the whiteboard.

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Strength:

Bench press*, 5-5-5-5-5

*superset with 7 pause ring rows

WOD:

Complete as many rounds as possible in 13 mins of:
5 Handstand Push-ups
7 Box Jumps, 30/24 in
9 V-ups

Post loads and rounds to beyond the whiteboard.

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Strength:

Front Squat/tuck jump 3-3-3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

WOD:

5 rounds for time of:
9 Dumbbell Hang Squat Cleans, 50/35 lbs
15/12 Machine Calories

Post loads and times to beyond the whiteboard.

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Midline:

Tabata Alternating Contralateral Dead Bug
Tabata R Side Plank
Tabata L Side Plank

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

WOD:

For 4 cycles:
AMRAP in 3 mins of:
3 Medicine Ball Slams, 50/40 lbs
6 Med Ball Lunges, 50/40 lbs
3 Strict Ring Dips

Rest 1 min between each cycle.
For each cycle restart the AMRAP.

Post rounds/reps to beyond the whiteboard.

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Happy Independence Day!

Classes at 8am-10am-12pm

WOD:

In teams of 2, run the mile together and then complete the AMRAP with one athletes working at a time, “I go,you go” style. Partition as necessary.

In 25 mins do:

Run, 1.1 mi

then in the remaining time, AMRAP of:

17 Deadlifts, 225/155 lbs
76 Double Unders

Post rounds and reps to beyond the whiteboard.

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