Author: snoridgecf

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 5-5-5, using heaviest weight per set
Bent Over Barbell Row 5-5-5, using heaviest weight per set

FGB Style: Row, DB Snatches, Ring Dips, and AbMat Sit-ups

3 rounds, 1 min per station, for max reps of:
Row Calorie
Alternating Dumbbell Snatch, 50/35 lbs
Ring Dip
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

E2MOM for 12 mins: Squat Clean + Front Squat

1 Squat Clean + Front Squat, pick load

Every 2 mins for 12 mins.

FT: Rows, KB Swings and Squat Cleans

For time:
Row, 1000 m
50 Kettlebell Swings, 53/36 lbs
25 Squat Cleans, 135/95 lbs

Team WOD: Pt. 1: AMReps 12 mins: Row Cal

As many reps as possible in 12 mins of:
Team Row Calories, 12 mins

Team WOD: Pt. 2 FT: Team Isa-Grace

For time:
30 Power Snatches, 135 lbs
30 Power Clean & Jerks, 135 lbs

Solo WOD: Pt. 1 AMReps 5 mins: Row (cal)

As many reps as possible in 5 mins of:
Row Calorie

Team WOD: Chipper: Burpees, DB Push Press, Air Squats, DU, and Partner Run

For time:
50 Burpees
75 Dumbbell Push Press, pick load
100 Air Squats
125 Double Unders
Partner Run, 1000 m
125 Double Unders
100 Air Squats
75 Dumbbell Push Press, pick load
50 Burpees

Front Squat 3-3-ME

Front Squat 3-3-ME

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

Station Style – Row Calories, Medicine Ball Cleans and AbMat Sit-ups

5 rounds, 1 min per station, for reps:
Row Calories
Medicine Ball Clean, 20/14 lbs
AbMat Sit-up
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

E2MOM for 10 mins: Deadlift x 3

3 Deadlifts, pick load

Every 2 mins for 10 mins.

6 RFT: Deadlifts, Chest-to-bar Pull-ups and Run

6 rounds for time of:
6 Deadlifts, 225/155 lbs
9 Chest-to-bar Pull-ups
Run, 200 m

E2MOM for 12 mins: Snatch + Overhead Squat

1 Snatch + Overhead Squat, pick load

Every 2 mins for 12 mins.

5x RFT: Power Snatch, Box Jump Over, and Overhead Squats

5 rounds, each round for time, of:
10 Power Snatches, 95/65 lbs
10 Box Jump Overs, 24/20 in
10 Overhead Squats, 95/65 lbs

Rest 1 min between each round.

Lifting: Bench Press and Barbell Bent Over Row

Bench Press 7-7-7, using heaviest weight per set
Barbell Bent Over Row 7-7-7, using heaviest weight per set

Chipper: Row Cal, KB Swings, Push-ups, T2B, DB Devil Press, and MU

For time:
60/48 Row Calories
50 Kettlebell Swings, 53/35 lbs
40 Hand Release Push-ups
30 Toes-to-bars
20 Alternating Single Dumbbell Devil Press, 50/35 lbs
10 Ring Muscle-ups

Checkout: 21-15-9: Hollow Rocks and AbMat Sit-ups

21-15-9 reps, for time of:
Hollow Rock
AbMat Sit-up

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats

Complete as many rounds as possible in 20 mins of:
Run, 100 m
10 Power Snatches, 95/65 lbs
20 Air Squats

Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

6 rounds for time of:
25 Air Squats
Run, 100 m
10 Power Snatches, 95/65 lbs

Overhead Squat 2-2-ME

Overhead Squat 2-2-ME

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

AMRAP 16 mins: Rope Climbs, Reverse Lunge Wall Balls, Sit-ups, and Run

Complete as many rounds as possible in 16 mins of:
1 Rope Climb, 15 ft
10 Reverse Lunge Wall Balls, 20/14 lbs, 10/9 ft
15 AbMat Sit-ups
Run, 100 m