Author: snoridgecf

Front Squat 4-4-4

Front Squat 4-4-4

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

6 RFT: Run, Toes-to-bars, and Double DB Lunges

6 rounds for time of:
Run, 200 m
15 Toes-to-bars
10 Double Dumbbell Lunges, 50/35 lbs

Solo WOD: AMRAP 15 mins: Run, Pull-ups, Wall Balls, and Med Ball Sit-ups

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Pull-ups
12 Wall Balls, 20/14 lbs
12 Med Ball Sit-ups, 20/14 lbs

Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups

Complete as many rounds as possible in 20 mins of:
Partner Run, 200 m
30 Pull-ups
30 Partner Wall Balls, 20/14 lbs
30 Med Ball Sit-ups, 20/14 lbs

Pt. 2: EMOM for 5 mins: Squat Clean

1 Squat Clean, pick load

Every 1 min for 5 mins.

Pt. 1: AMRAP 20 mins: Run, Squat Cleans, Handstand Push-ups, and Double Unders

Complete as many rounds as possible in 20 mins of:
Run, 400 m
4 Squat Cleans, 115/75 lbs
8 Handstand Push-ups
24 Double Unders

E2MOM for 10 mins: Push Press

3 Push Press, pick load

Every 2 mins for 10 mins.

Swingin’ Annie

50-40-30-20-10 reps, for time of:
Double Under
Kettlebell Swing, 53/35 lbs
AbMat Sit-up

Checkout WOD Opt. 2: AMReps 2 mins: C2B Pull-ups

As many reps as possible in 2 mins of:
Chest-to-bar Pull-up

Checkout Opt. 1: AMReps 2 mins: Muscle-ups

As many reps as possible in 2 mins of:
Muscle-up

Bench Press 1RM

Log your best Bench Press 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

5 RFT: DB Bench Press, Air Squats, and Run

5 rounds for time of:
10 Dumbbell Bench Press, 50/35 lbs
20 Air Squats
Run, 200 m

Lifting: Deadlifts and Strict Pull-ups

Deadlift 5-5-5-5, using heaviest weight per set
Strict Pull-up 5-5-5-5, using heaviest weight per set

21-15-9: DB Burpee Deadlifts and Box Jump Overs

21-15-9 reps, for time of:
Dumbbell Burpee Deadlift, 50/35 lbs
Box Jump Over, 24/20 in

Front Squat 5-5-5

Front Squat 5-5-5

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

4x AMRAP 3 mins: Wall Balls, Lateral Burpees and Power Cleans

For 4 cycles:
AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
6 Lateral Burpee (Over Barbell)s
3 Power Cleans, 155/105 lbs

Rest 1 min between each cycle.
For each cycle continue the AMRAP.

Team WOD: AMRAP 25 mins: Team Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats

Complete as many rounds as possible in 25 mins of:
Team Run, 400 m
50 Hang Power Cleans, 115/75 lbs
Team Run, 400 m
60 Box Jumps, 24/20 in
Team Run, 400 m
80 AbMat Sit-ups
Team Run, 400 m
100 Air Squats

Solo WOD: Runs, Hang Power Cleans, Box Jumps, Sit-ups and Air Squats

Complete as many rounds as possible in 20 mins of:
Run, 400 m
20 Hang Power Cleans, 115/75 lbs
Run, 400 m
25 Box Jumps, 24/20 in
Run, 400 m
30 AbMat Sit-ups
Run, 400 m
40 Air Squats

Push Jerk 1RM

Record your best Push Jerk 1 rep max lift.

Only include the heaviest 1 rep, do not include sets prior to it.

4 RFT: Rows and Push Jerks

4 rounds for time of:
Row, 500 m
10 Push Jerks, pick load
Rest 2 mins

E2MOM for 12 mins: 1 Snatch + 2 Overhead Squat

1 1 Snatch + 2 Overhead Squat, pick load

Every 2 mins for 12 mins.

5 RFT: Run, Overhead Squats, and KB Swings

5 rounds for time of:
Run, 200 m
9 Overhead Squats, 95/65 lbs
11 Kettlebell Swings, 70/53 lbs