workout of the day
skill/strength
800 meter sprint (up the hill)
1 min rest
600 meter sprint ( elk horn reserve sign)
1 min rest
400 meter sprint
Conditioning
5 rounds
100 meter prowler push (six 45lb plates for men four for women) scaled 4/2
15 wallballs 16/25
100 meter sprint
workout of the day
skill
Tabata
ghds
Russian twists
1min rest
weighted v-ups
planks
conditioning
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
Women use 35-lb. dumbbell and 20-in. box
Men use 50-lb. dumbbell and 24-in. box
Time cap: 20 minutes
workout of the day
strength
emotm for 6 mins
4 deadlifts at 80%
conditioning
Loredo
6r
24 air aquats
24 push ups
24 walking lunges
400 meter run
workout of the day
Strength
Back squats
3 rep max ( pause 1 sec on the 1st rep)
21-18-15-12-9-6-3
kettlebell swings 53/35
Thrusters 65/45
pull ups
Happy 50th Pete
workout of the day
Strength
front squats -1 rep max with a
(5second pause at the bottom )
“Filthy Fifty”
50 – Box Jumps (24″ / 20″)
50 – Pull-ups
50 – KB Swings (35#)
50 – Walking Lunges
50 – Knees to Elbows
50 – Push Press (45# / 35#)
50 – ghds or 100 sit ups
50 – Wall Balls (20# / 14#)
50 – Burpees
50 – DU’s
workout out the day
Skill/strength
5*3
bench press ( work up to 80%)
after each round do
8 ring dips
conditioning
3 rounds
15 deadlifts 135/105
45 double unders
15 wallballs 16/25
45 double unders
workout of day
strength
emotm for 8 minutes
1 power snatch * one behind the kneck press * 1 overhead squat
Conditioning
21-15-9
bike for calories
kettle bell swings 53/36
directly into
12-9-6
cleans 155/105
200 meter row
directly into
18-12-6
row for cal
burpees
workout of the day
skill/strength
9 minutes
min 1 -10 one arm snatches 30/40 (5 each arm)
min 2 – 3 wall walks
min 3 -10 pistols or 20 lunges
Conditioning
5 rounds
50 ft dumbbell front rack lunge 35/50
12 toe to bar
15 dumbbell box step ups 24/20
400 meter run
workout of the day
strength
back squat
10 rep max
Conditioning
21 overhead squats 135/85
21 cal row
21 power cleans 135/85
400 meter wb 30/20 carry
21 chest to bar
400 meter wb 30/20 carry
21 power cleans
21 calorie row
21 overhead squats
workout of the day
Partner WOD
200 reps of double under [working 30 seconds each) 100 calorie row (wrking 1 min each till your done) 50 reps of sit-up [synchronized] 25 reps of burpee [synchronized] Then: 3 rounds of: 200 m run [alternating] Then: 25 reps of burpee 50 reps of sit-up 100 calorie row 200 reps of double under ( if you do singles double the jump ropes) midline work -after party 100 hollow rocks ( scaled 5 20 sec holds) 2-1 minute planks 40 situps