Community. Coaching. Caring. Since 2009.
Back Squat 4-4-4Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds, 1 min per station, for max reps of:
Thruster, 75/55 lbs
Pull-up
Box Jump, 24/20 in
Bike Calorie
Rest
Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.
5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts, pick load
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft
As a Team of 2 complete as many rounds as possible in 22 Minutes of:
Max Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats
Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”. When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. Swap after every 400m run.
Post total rounds of Cindy completed as a team.
Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
Run, 200 m
EMOM 5 mins: Thruster (75/55 lbs + 20/10) / 5 minEvery 1 min for 5 mins do:
5 Thrusters, 75/55 lbs
— then —
Every 1 min for 5 mins do:
5 Thrusters, 95/65 lbs
— then —
Every 1 min for 5 mins do:
5 Thrusters, 115/75 lbs
…
Continue adding 20/10 lbs every 5 mins for as long as you are able.
21-15-9 reps, for time of:
AbMat Sit-up
Alternating V-up
BarrazaComplete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle-ups
U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.
Back Squat 6-6-6
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMReps 15 mins: Rows, Max UB Wall Ball; Rest; Wall Balls, and max rep Row CalAs many reps as possible in 15 mins of:
Row, 1000 m
Max Unbroken Wall Ball, 20/14 lbs, 10/9 ft
Rest 4 mins
50 Wall Balls, 20/14 lbs
max rep Row Calories
Push Press 5-4-3-2-1Push Press 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 20 mins of:
10 Push Press, 115/80 lbs
10 Kettlebell Swings, 1.5/1 pood
10 Box Jumps, 24/20 in
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.
Team WOD: FT: Partner Wall Balls; 10x Deadlifts and Lateral BurpeesFor time:
100 Partner Wall Balls, 20/14 lbs
— then —
10 rounds of:
10 Deadlifts, 225/155 lbs
10 Lateral Burpees
For time:
50 Wall Balls, 20/14 lbs
— then —
7 rounds of:
7 Deadlifts, 185/135 lbs
7 Lateral Burpee Over Bars
Thruster 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
AMRAP 18 mins: Alternate Row/Bike Cal, Thrusters, Toes-to-bars, and Rope ClimbComplete as many rounds as possible in 18 mins of:
12/8 Row/Bike Calories
12 Thrusters, 45/35 lbs
8 Toes-to-bars
1 Rope Climb, 15 ft
