Workout of the day
skill/conditioning
1 min rest after each run
4*200 meter sprint
( please record your fastest 200)
WOD
FAT AMY
50 Squats
10 Burpees
40 Sit-ups
10 Burpees
30 Lunges (alternate legs)
10 Burpees
20 KBS 50/35
10 Burpees
10 Bear Crawl
10 Burpees
20 KBS
10 Burpees
30 Lunges (alternate legs)
10 Burpees
40 Sit-ups
10 Burpees
50 Squats
workout of the day compliments of Coach Lance
warm up
tabata
rowing
Strength
build up to 80% to 85% of your max
2 front squats
2 push press
2 Thrusters
WOD
600 meter dumbbell carry 45/35
15-11-9
wallballs 16/25
hspu
400 meter kb carry 35/27
12-9-6
wallballs
hspu
200 meter plate carry 25/15
9-6-3
wallballs
hspu
workout of the day
skill/midline
posted in the gym
Conditioning
30 sit-ups
21 box jumps
21 Kb swings 50/36
30 situps
18 box jumps
18 Kb swings
30 sit ups
15 box jumps
15 Kb swings
30 sit ups
12 box jumps
12 Kb swings
30 sit ups
9 box jumps
9 Kb swings
30 sit ups
6 box jumps
6 kb swings
workout of the day
strength
emotm for 10 minutes
5 back sqauts @ 75 to 85% of your 1rpm
Conditioning
Hero Wod
DT
Workout of the day
strength
Bench Press
5@65%
4@75%
3@80%
2@ 90%
1 @ max
Conditioning
21-15-9
calories bike
ghd sit ups
then
9-15-21
calorie row
chest to bar
workout of the day
You have 15 minutes to work up your 3 rep max.
Front Sqauts
conditioning ”
row and throw”
1000m row
100wall balls
50 hang power cleans 135/95 100 alternating pistol squats (aka single-leg squats)
1000m row
Partner wod
workout of the day
strength/ skill
emotm for 10 minutes
even- 10 box jumps
odd- 10 one arm snatches 40/30
Conditioning
3 rounds
400 meter med ball carry
30 kettle bell swings 50/36
20 Burpees
workout of the day
strength
6 mins
3 rep push press
work up to 70%
then
8 mins
70 to 75% of your
3 rpm push jerk
Conditioning
8 rounds
15 deadlifts 135/95
15 push-ups
30 double unders
workout of the day
Skill/midline work
tabata
ghd sit ups
ghd-Russian twists 14/16 Wb
( Alternating between the two )
tabata
toe to bar
hollow rocks
(same as above)
2 minute plank to finish
Conditioning
Nancy
5 rounds
400 meter run
15 overhead squats 95/65
Workout of the day
strength
back squats
5 rep max
(1st rep 3 second pause)
conditioning
amrap in 18 minutes
Buy in 1000 meter row
10 front squats 65/95
10 shoulder to Overhead
10 box jumps 24/20