Author: snoridgecf

Solo WOD: AMRAP 14 mins: Run, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 14 mins of:
Run, 200 m
7 Thrusters, 95/65 lbs
7 Kettlebell Swings, 70/53 lbs

Team WOD: AMRAP 20 mins: Run, Thrusters, and Kettlebell Swings

Complete as many rounds as possible in 20 mins of:
Run, 100 m
7 Thrusters, 95/65 lbs
7 Kettlebell Swings, 70/53 lbs

Alt EMOM 10 mins: Deadlifts and Muscle-ups

Every 1 min for 10 mins, alternating between:
4 Deadlifts
2 Muscle-ups

FT: Double Unders, Deadlifts, and Wall Walks

For time:
50 Double Unders
10 Deadlifts, 205/145 lbs
5 Wall Walks
40 Double Unders
8 Deadlifts, 205/145 lbs
4 Wall Walks
30 Double Unders
6 Deadlifts, 205/145 lbs
3 Wall Walks
20 Double Unders
4 Deadlifts, 205/145 lbs
2 Wall Walks
10 Double Unders
2 Deadlifts, 205/145 lbs
1 Wall Walk

Front Squat 4-4-4

Front Squat 4-4-4

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

AMRAP 10 mins: Front Squats, Box Jump Overs and Power Cleans

Complete as many rounds as possible in 10 mins of:
4 Front Squats, 155/105 lbs
8 Box Jump Overs, 24/20 in
4 Power Cleans, 155/105 lbs

Bench Press 2RM

Record your best Bench Press 2 rep max lift.

Only include the heaviest 2 rep, do not include the sets prior to it.

5 RFT: Toes To Bars, Power Snatches and Wall Ball

5 rounds for time of:
10 Toes To Bars
10 Power Snatches, 75/55 lbs
10 Wall Balls, 20/14 lbs

Overhead Squat 4-4-2-2

Overhead Squat 4-4-2-2

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

Alt EMOM 18 mins: Rows, AbMat Sit-ups, and Overhead Squats

Every 1 min for 18 mins, alternating between:
Row, 150/125 m
20 AbMat Sit-ups
10 Overhead Squats, 75/55 lbs

Alt EMOM 10 mins: Strict Pull-ups and HSPU

Every 1 min for 10 mins, alternating between:
5 Strict Pull-ups
5 Handstand Push-ups

FGB Style: Row Cal, Burpee Pull-ups, and Alt DB Snatches

5 rounds, 1 min per station, for max reps of:
Row Calorie
Burpee Pull-up
Alternating Dumbbell Snatch, 50/35 lbs
Rest 1 min

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

Team WOD: 2 RFT: Walking Lunges, Partner Cal Rows, Overhead Sit-ups, and Handstand Push-ups

2 rounds for time of:
100 Walking Lunges
80 Partner Calorie Rows
60 Weighted Overhead Sit-ups, 25/15 lbs
40 Handstand Push-ups

Solo WOD: AMRAP 16 mins: Row, Walking Lunges, Sit-ups, and Handstand Push-ups

Complete as many rounds as possible in 16 mins of:
21 Row Calories
18 Walking Lunges
15 AbMat Sit-ups
9 Handstand Push-ups

Power Clean 5-4-3-2-1

Power Clean 5-4-3-2-1

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

Chipper: Rope Climbs, Power Cleans, Burpees, DU, Bike Cal

For time:
5 Rope Climbs, 15 ft
15 Power Cleans, 155/105 lbs
25 Burpees
35 Double Unders
40 Bike Calories
35 Double Unders
25 Burpees
15 Power Cleans, 155/105 lbs
5 Rope Climbs, 15 ft

Team WOD: FT: Deadlifts, Box Jump Overs, and Air Squats

For time:
42 Deadlifts, 225/155 lbs
42 Box Jump Overs, 24/20 in
84 Air Squats
36 Deadlifts
36 Box Jump Overs
72 Air Squats
30 Deadlifts
30 Box Jump Overs
60 Air Squats
24 Deadlifts
24 Box Jump Overs
48 Air Squats

Solo WOD: AMRAP 14 mins: Deadlifts, Box Jump Overs and Air Squats

Complete as many rounds as possible in 14 mins of:
7 Deadlifts, 225/155 lbs
14 Box Jump Overs
21 Air Squats

Front Squat 6-6-6

Front Squat 6-6-6

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

AMRAP 20 mins: Run, Pull-ups, Front Squats and Push Press

Complete as many rounds as possible in 20 mins of:
Run, 150 m
7 Pull-ups
7 Front Squats, 95/65 lbs
7 Push Press, 95/65 lbs