Community. Coaching. Caring. Since 2009.
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 Lunges6 rounds for time of:
Run, 200 m
15 Toes-to-bars
10 Double Dumbbell Lunges, 50/35 lbs
Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-upsComplete 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
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
Pt. 1: AMRAP 20 mins: Run, Squat Cleans, Handstand Push-ups, and Double UndersComplete 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
1 Squat Clean, pick load
Every 1 min for 5 mins.
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 Run5 rounds for time of:
10 Dumbbell Bench Press, 50/35 lbs
20 Air Squats
Run, 200 m
As many reps as possible in 2 mins of:
Chest-to-bar Pull-up
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 CleansFor 4 cycles:
AMRAP in 3 mins of:
12 Wall Balls, 20/14 lbs
6 Lateral Burpee (Over Barbell)
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 SquatsComplete 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
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
