Author: snoridgecf

EMOM for 6 mins: Power Clean

1 Power Clean, pick load

Every 1 min for 6 mins.

AMRAP 22 mins: Wall Balls, Handstand Push-ups, and Power Cleans

Complete as many rounds as possible in 22 mins of:
5 Wall Balls, 20/14 lbs
3 Handstand Push-ups
1 Power Clean, 205/145 lbs

Deadlift 4RM

Record your best Deadlift 4 rep max lift.

Only include the heaviest 4 rep, do not include sets prior to it.

AMRAP 15 mins: Deadlifts, Hand Release Push-Ups and Rows

Complete as many rounds as possible in 15 mins of:
9 Deadlifts, 185/135 lbs
12 Hand Release Push-Ups
Row, 150 m

Front Squat 3-3-ME

Front Squat 3-3-ME

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

3 RFT: Run, Pull-ups and Air Squats

3 rounds for time of:
Run, 400 m
15 Pull-ups
50 Air Squats
15 Pull-ups

Team AMRAP: Double Unders, Box Jumps, KB Swings, Burpees

As many rounds as possible in 20 mins of:
40 Double Unders
30 Box Jumps 24/20
20 Kettlebell Swings 53/35
10 Burpees

Post total rounds.

Solo WOD: AMRAP 15 mins: Double Unders, KB Swings, Box Jumps and Burpees

Complete as many rounds as possible in 15 mins of:
20 Double Unders
15 Kettlebell Swings, 53/35 lbs
10 Box Jumps, 24/20 in
5 Burpees

Deadlift : 6 Rep Max

Find your Deadlift 6 Rep Max.

AMRAP 15 mins: Shuttle Run, Wall Walks, Shuttle Run, and Deadlifts

Complete as many rounds as possible in 15 mins of:
10 Shuttle Runs, 50 ft
3 Wall Walks
10 Shuttle Runs, 50 ft
15 Deadlifts, 155/105 lbs

Lifting: DB Bench Press and DB Bent Over Rows

Dumbbell Bench Press 10-10-10, using heaviest weight per set
Double Dumbbell Bent Over Row 10-10-10, using heaviest weight per set

4x AMRAP 3 mins: DB Bench Press, DB Farmer Carries, and Max Rep Row Calories

For 4 cycles:
AMRAP in 3 mins of:
12 Dumbbell Bench Press, 50/35 lbs
Dumbbell Farmer Carry, 50/35 lbs, 50 m
max rep Row Calories

Rest 3 mins between each cycle.
For each cycle restart the AMRAP.

Front Squat 5-5-ME

Front Squat 5-5-ME

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

Tabata: Hang Power Cleans, Sit-ups, Thrusters, and Double Unders

Tabata Hang Power Clean, 95/65 lbs
Tabata Sit-up
Tabata Thruster, 95/65 lbs
Tabata Double Under

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

Overhead Squat 1RM

Log your best Overhead Squat 1 rep max lift.

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

Half Cindy

Complete as many rounds as possible in 10 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats

Team WOD: AMRAP 20 mins: Partner Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 20 mins of:
Partner Run, 200 m
8 Power Cleans, 155/105 lbs
10 Lateral Burpee Over Bars
12 Kettlebell Swings, 53/35 lbs

Solo WOD: AMRAP 16 mins: Run, Power Cleans, Lateral Burpees, and KB Swings

Complete as many rounds as possible in 16 mins of:
Run, 200 m
4 Power Cleans, 155/105 lbs
5 Lateral Burpee Over Bars
6 Kettlebell Swings, 53/35 lbs