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In the GYM (BB Version)
Conditioning For Reps: 4 Rounds 1:00 Row for Cal :30 Slam Balls :30 Rest 4 Rounds :50 Row for Cal :40 DB Renegade Rows :30 Rest 4 Rounds :40 Row for Cal :50 Ring Rows :30 Rest Accessory 10:00 for Quality 10 Hammer Curls 10 Upright Rows 10 Reverse Flies :30 Reverse Plank ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Conditioning For Reps: 4 Rounds 1:00 Run for Distance :30 Grounds to Overhead :30 Rest 4 Rounds :50 Run for Distance :40 DB Renegade Rows :30 Rest 4 Rounds :40 Run for Distance :50 Upright Rows :30 Rest Accessory 10:00 for Quality 10 Hammer Curls 10 Lateral Raises 10 Reverse Flies :30 Reverse Plank
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In the GYM (BB Version)
Strength EMOM 12 M1- :45 Max Rep Ring Push Up M2- :45 Max Rep Supinated Pull Ups Conditioning E3M x 6 6 Power Snatches 95/65 6 Box Jump Overs 24/20 6 T2B ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength EMOM 12 M1- :45 Max Rep Push Up M2- :45 Max Rep Bent Over Row Conditioning E3M x 6 6 Alt DB/KB Power Snatches 6 Broad Jumps 6 V Ups In the GYM (BB Version)
Conditioning 5 Rounds For Time: 400m Run 15 Clean & Jerks 115/75 3:00 Rest Between Rounds Accessory 3 RFQ 12 Plate Curl to Press 12ea Plate Russian Twist 12 Plate OH Sit Up 12ea Plate OH Deadbug ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Conditioning 5 Rounds For Time: 400m Run 15ea Single Arm Clean & Jerks 3:00 Rest Between Rounds Accessory 3 RFQ 12 Single DB/KB Curl to Press 12ea Russian Twist 12 Single DB/KB OH Sit Up 12ea Single DB/KB OH Deadbug In the GYM (BB Version)
Conditioning AMRAP 24 8 Pull-Ups 16 Burpees 24 KB Swings 53/35 ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Conditioning AMRAP 24 8 Renegade Rows 16 Burpees 24 DB/KB Swings In the GYM (BB Version)
Strength 8-8-6-6 Strict Press DB RFESS (ea leg) Conditioning For Time: 50 Abmat Sit Ups 50 Alt DB Snatch 50/35 25 Abmat Sit Ups 25 Single DB Box Step Up 20" 15 Abmat Sit Ups 15 Single DB Devils Press Time Cap 15:00 ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength 8-8-6-6 Single Arm Strict Press (each arm) Goblet RFESS (each leg) Conditioning For Time: 50 Sit Ups 50 Alt DB/KB Snatch 25 Sit Ups 25 Single DB Box Step Up 20" 15 Sit Ups 15 Single DB Devils Press Time Cap 15:00 *no box- alt forward step lunge In the GYM (BB Version)
Strength EMOM 12 M1- :45 Max Rep BB RDL M2- :45 Weighted Glute Bridge Hold Conditioning AMRAP 7 3 Deadlift 225/155 (but not more than 50% e1rm) 30 DU's 6 Deadlift 30 DU's 9 Deadlift 30 DU's etc (+3 reps Deadlift each Round) ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength EMOM 12 M1- :45 Max Rep DB/KB RDL M2- :45 Weighted Glute Bridge Hold Conditioning AMRAP 7 3ea Suitcase Deadlift 30 DU's 6ea Suitcase Deadlift 30 DU's 9ea Suitcase Deadlift 30 DU's etc (+3 reps Deadlift each Round) n the GYM (BB Version)
Strength 4 Sets 10ea FFE Split Squat (dbs at sides) 8ea DB SL RDL 6ea Goblet Cossack Squat 1:00 Rest Conditioning 5 RFT 15 OHS 135/95 50 DU's ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength 4 Sets 10ea FFE Split Squat (DB/KB Goblet Style) 8ea DB SL RDL 6ea Goblet Cossack Squat 1:00 Rest Conditioning 5 RFT 15 DB/KB Front Squats 50 DU's *Single DB/KB Goblet Squats In the GYM (BB Version)
Strength EMOM 12 odd: :45 Max Rep Thruster @35-40% e1RM Front Squat (~80-85% of Tuesdays Front Squat Weight) even: :45 Max Rep BB Bent Over Row Score total reps per movement. Rd1 - total thruster reps & Rd 2 - total bent over row reps Conditioning 21-15-9 Push Jerk Toes to Bar Time Cap 15:00 ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength EMOM 12 odd: :45 Max Rep Thruster (2 hands on 1 bell) even: :45 Max Rep Alt Bent Over Row Score total reps per movement. Rd1 - total thruster reps & Rd 2 - total bent over row reps Conditioning 21-15-9 Push Jerk (Single Arm=Each Arm) V Ups Time Cap 15:00 In the GYM
Conditioning For Time 400m Single DB Farmers Carry 30 AbMat Sit Ups 20 MB Cleans 100' Walking Lunge 20 MB Cleans 30 AbMat Sit Ups 400m Single DB Farmers Carry ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Conditioning For Time 400m Single DB Farmers Carry 30 Sit Ups 20 Single DB Cleans 100' Walking Lunge 20 Single DB Cleans 30 Sit Ups 400m Single DB Farmers Carry In the GYM
Conditioning From 0-10:00 20 Rounds :20 on/:10 off Row for Cals -score is total cals- From 10-15:00 Rest From 15:00-30:00 AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats -score is rounds + reps- ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Conditioning From 0-10:00 20 Rounds :20 on/:10 off Run -score is total distance- From 10-15:00 Rest From 15:00-30:00 AMRAP 5ea Upright Row 10 Push Ups 15 Air Squats -score is rounds + reps- |
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