Author: snoridgecf

Lifting: Deadlifts and Dumbbell Bent Over Rows

Deadlift 8-8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set

AMRAP 15 mins: Run, Box Jump Overs and Alt DB Snatches

Complete as many rounds as possible in 15 mins of:
Run, 200 m
10 Box Jump Overs, 24/20 in
20 Alternating Dumbbell Snatches, 50/35 lbs

Alt Barbell Reverse Lunge 10-10-10

Barbell Alternating Reverse Lunge 10-10-10

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

Alt EMOM 20 mins: Wall Balls and Row Cal

Every 1 min for 20 mins, alternating between:
12 Wall Balls, 20/14 lbs
12/9 Row Calories

Team WOD: 2 RFT: Partner Row, Deadlifts, DB Snatches, and Double Unders

2 rounds for time of:
50/40 Partner Calorie Rows
60 Deadlifts, 185/135 lbs
70 Alternating Dumbbell Snatches, 50/35 lbs
80 Double Unders

Solo WOD: 4 RFT: Row, Deadlifts, DB Snatches, and Double Unders

4 rounds for time of:
10/8 Row Calories
15 Deadlifts, 155/105 lbs
20 Alternating Dumbbell Snatches, 50/35 lbs
30 Double Unders

Pt. 2: E2MOM for 12 mins: Squat Clean + Front Squat

1 Squat Clean + Front Squat, pick load

Every 2 mins for 12 mins.

Pt. 1: 10 RFT: Burpees and Toes-to-bar

10 rounds for time of:
7 Burpees
7 Toes-to-bars

Shoulder Press + 2 Push Press + 3 Push Jerk 1-1-1

Shoulder Press + 2 Push Press + 3 Push Jerk 1-1-1

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

5 RFT: Run and Wall Walks

5 rounds for time of:
Run, 400 m
3 Wall Walks

Pause Back Squat (2 Sec) 1RM

Record your best Pause Back Squat (2 Seconds) 1 Rep Max lift.

AMRAP 16 mins: Row Cals, Wall Balls, and Pull-ups

Complete as many rounds as possible in 16 mins of:
20 Row Calories
20 Wall Balls, 20/14 lbs, 10/9 ft
20 Pull-ups

Power Snatch “Gwen”

Power Snatch 12-9-6

Use the same weight for each set.
Rest as needed between sets.

Checkout: Tabata AbMat Sit-up

Tabata AbMat Sit-up

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.

Close Grip Bench Press 3-3-3

Close Grip Bench Press 3-3-3

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

1/2 RJ

5 rounds for time of:
400 m Run
3 Rope Climbs
25 Push-ups

Post total time.

Team WOD: AMRAP 25 mins: Partner Wall Balls, KB Swings, MB Sit-ups, Push-ups, and MB Run

Complete as many rounds as possible in 25 mins of:
50 Partner Alternating Wall Balls, 20/14 lbs, 10/9 ft
40 Kettlebell Swings, 70/53 lbs
30 Medicine Ball Sit-ups, 20/14 lbs
20 Hand Release Push-ups
Partner Med Ball Run, 20/14 lbs, 200 m

Solo WOD: AMRAP 16 mins w/ Buy-in: Rows, Wall Balls, KB Swings, MB Sit-ups, Push-ups and Shuttle Run

In 16 mins do:
Row, 500 m
then in the remaining time, AMRAP of:
25 Wall Balls, 20/14 lbs
20 Kettlebell Swings, 70/53 lbs
15 Medicine Ball Sit-ups, 20/14 lbs
10 Hand Release Push-ups
Shuttle Run, 50 ft

E2MOM for 10 mins: Squat Clean Thruster + 2 Thrusters

Every 2 mins for 10 mins do:
1 Squat Clean Thruster + 2 Thruster

FT: Thrusters and Shuttle Runs

For time:
1 Thruster, 115/80 lbs
2 Shuttle Runs, 25 ft
2 Thrusters, 115/80 lbs
4 Shuttle Runs, 25 ft
3 Thrusters, 115/80 lbs
6 Shuttle Runs, 25 ft
4 Thrusters, 115/80 lbs
8 Shuttle Runs, 25 ft
5 Thrusters, 115/80 lbs
10 Shuttle Runs, 25 ft
6 Thrusters, 115/80 lbs
12 Shuttle Runs, 25 ft
7 Thrusters, 115/80 lbs
14 Shuttle Runs, 25 ft
8 Thrusters, 115/80 lbs
16 Shuttle Runs, 25 ft
9 Thrusters, 115/80 lbs
18 Shuttle Runs, 25 ft
10 Thrusters, 115/80 lbs
20 Shuttle Runs, 25 ft