Warmup: 4 Rounds ~ Not for Time
250 meter row
40 foot bear crawl
20 med ball slams
+++++++++++++++++++++
Ring Dips 6x6
+++++++++++++++
6 x Man Makers
+++++++++++++++
WOD: 21-15-9
Push Press 115/65#
Chest to bar Pullups
——————————————
Endurance: Meet at ECF @ 6 am
10x 200 meter row + 200 meter sprint
WOD: For Time
500 meter row
10 Squat Cleans 185/115#
5 Rope Climbs
400 meter row
8 Squat Cleans
4 Rope Climbs
300 meter row
6 Squat Cleans
3 Rope Climbs
200 meter row
4 Squat Cleans
2 Rope Climbs
100 meter row
2 Squat Cleans
1 Rope Climb
=====================================
Sunday Funday @ 7 am ~ Everyone is welcome even non-members
8 am Open Gym
========================================================
Warmup: 12 minutes of
200 meter row
10 KB Lunge Steps
5 Heaving Snatch Balances
10 situps
+++++++++++++++++++++++
Back Squat 7x3
+++++++++++++++
WOD: “Carly’s-Call-A-Cab”
21 minute AMRAP
21 Power Snatches 95/65#
21 Calorie Row
21 Double Unders
Strongman for the warmup! No problem!
Warmup: 10 minutes of
10 meter butt kicks
10 meter high knees
10 meter back pedal
10 pushups
10 situps
++++++++++++++++++++++
Deadlift 3x10
+++++++++++++
WOD: 10!
Floor Press @ 60% of BW
Pullups
with Dumpster Dash after each round
Warmup: 4 rounds for time
10 meter bear crawl
20 jumping jacks
30 seconds L-sits
+++++++++++++++++++
Seated Dumbell Press 4x8
+++++++++++++++++++++++
WOD: Teams of 2 athletes ~ only 1 in motion at a time
3 Rounds of
2 minutes max rep wall balls 20/14#
2 minutes max rep power cleans 95/65#
2 minutes max rep box jump & over 24/20”
2 minutes max rep push press 95/65#
2 minutes max calorie Assault bike
————————————————————
Endurance: meet at Elm City @ 6 am
3x death by burpee + 10 meter sprints
Warmup: 6 rounds
6 goblet squats
6 kbs
6 single arm kb press
6 kb high pulls
+++++++++++++++++++
Bench 3x10
+++++++++++++
WOD: 12 minute AMRAP
3 Bar MU’s
6 HSPU’s
9 Calorie Row
Snatch
Warmup: 10 minutes of
1 burpee box overs
2 jumping lunges
3 double unders
4 situps
5 cal row
++++++++++++++++++++
Snatch 3x3, 3x2, 3x1
+++++++++++++++++++
WOD: 3 minutes max rep Snatch @ 60% of finishing weight
rest 3 minutes
3 minutes max rep burpees
rest 3 minutes
3 minutes max rep deadlift @ same weight as snatch portion
———————————————————————————————
Endurance: meet at Elm City @ 6 am
Partner workout: 10 rounds of
300 meter row
10 burpees
20 weighted situps
**1 rower
For Time:
800 meter run
30 Pullups
60 Air Squats
30 Snatches 155/105#
60 Air Squats
30 Pullups
800 meter run
==========================================================================
Sunday Funday @ 7 am ~ Everyone is welcome even non members
8 am Open GYM
===========================================================================
Warmup: 3 Rounds of
1 Dumpster dash
10 wall balls
1 wall walk
10 situps
+++++++++++++++++++++
Front Squats 3x10
+++++++++++++++++++++
WOD: For Time
500 meter row then,
3 Rounds of:
10 Shoulder to Overhead 135/95#
20 Box Jumps 24/20”
30 Over-head walking lunge steps 45/25#
then,
800 meter run
Warmup: 4 Rounds of
20 meter butt kicks
10 push ups
20 kbs
10 cal row
++++++++++++++++++
Thrusters 5x3
++++++++++++++++
WOD: For Time
27-21-15-9 of
Calorie Row
Thrusters 95/65
Warmup: 10!
Calorie Row
Reverse Hypers
Ring Rows
++++++++++++++++
Bench: 10-8-6-4-2
++++++++++++++++
WOD: 4 x 5 minute AMRAP’s with 2 minute rest between each set
400 meter run then,
with time remaining AMRAP
2 Ring Muscle Ups
4 Burpees
8 KBS 70/55#
*Only do the run once per 5 minute amrap
*Start with the run each 5 minute session
Look at those wallBALLERS
