Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
Skill:
5 x 5 Seated Box Jumps at ¾ your max height
12 Sets Face down ground to sprint (1 end of mat to the other) https://www.youtube.com/watch?v=bSWCpgpOcSQ
Conditioning:
4 Rounds
20 Wall Balls 20/14
20 SDHP 75/55
20 Box Jumps 24/20
20 Push Press 75/55
20/13 Cal Row
Rest 1’
400 m Run then: 2 Rounds: 10 Beat Swings, 10 KBS, 10 Wall Balls
Lizard, Oly squat stretch, Shoulder mob on the boxes (10 up and down), PVCs, Clean progression
Strength:
EMOM: 12’
Odd: 3 Squat Cleans ( Choose weight) Mod to heavy with good form
Even: 5 to 10 Ring Dips
Sc: Box Dips
Conditioning:
For Time:
9-15-21
Alternating DB Snatch 50/35
Bar Mups/C2B/ Pull-ups/Horizontal Ring Rows (RX is C2B)
Strength:
Snatch Balance
5x5 light
https://www.youtube.com/watch?v=D5BUtMk0INY
Conditioning:
“Partner Wod”
10 Rounds of:
5 KB Thrusters 35/26
10 KB High Pull 53/35#
5 Burpee Box Jump Overs 24/20
10 Cal Assault Bike
*Partner 1 Completes a round then partner 2 goes. 1 person working at a time
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
Strength:
Jerk (Push or Split)
2 x 2 @ 70% 1RM
2x2 @ 75%
2 x2 @ 80%
Conditioning:
“Melanie”
For Time:
500 m Row
2 Rounds of
40 Sit-ups
30 Air Squats
20 V-Ups
10 KBS 53/35
3 Rounds: 40m Waiter walks, 15 Back Extensions, :30 Plank Holds, 10 Banded Row(https://www.youtube.com/watch?v=Mn9FjxF74lQ)
Skill:
Kip work
https://www.youtube.com/watch?v=4ZJMblG5apg
Conditioning:
5 Rounds
12 DB Lunge 50/35# (DB in front rack position)
12 Slam Balls
50 m Farmers Carry 70/53#
Cash out: 1000 m Row
EXTRA: “Ab What”
4 sets not for time of:
10 V-Ups
10 Tuck Crunches
https://www.youtube.com/watch?v=7wN9eB4gKrQ
20 Second Hollow Hold
20 Second Arch Hold
200 m Run, 3 rounds: 10 Goblet Squats, 10 Good mornings with band, 20 Bridges
Stretch: Spiderman, pigeon, Oly squat stretch
Strength:
Front Squat
1x5/ 60%
1x5/70%
1x5/70%
1x5/70%
Conditioning:
E2M: 10’ (every 2’)
1 Bear Complex
7 reps of:
Clean + Front Squat + Push Press + Back Squat + Push Press
*All 7 reps without dropping the bar
Tabata Bike/Row, Iron Cross, Scorpion, 10 Ring Rows, 10 Squat Therapy, 10 T & Y’s, Shoulder Circles, PVC’s
Then: 5 Push up to down dog, Pigeon, Puppy dog
Skill:
5 x 5 Seated Box Jumps at ½ your max height
10 Sets Face down ground to sprint (1 end of mat to the other) https://www.youtube.com/watch?v=bSWCpgpOcSQ
Conditioning:
AMRAP 6’
10 KB Cleans 50/35#
30 Double Unders/90 Singles
10 DB Shoulder to Overhead (1 DB)
*Can do 5 each arm
Warm-up: 5:00 of5 cal bike, 10 banded pull aparts, 10 active shoulder on the box, 10 thumbs up flys
Then: Butterfly, pigeon, Oly Squat stretch
Strength:
Behind the neck Push Press
5 x 3 Increasing weight
10-20# heavier then last week
https://www.youtube.com/watch?v=FjWDyFfWe8o
Conditioning:
4 RFT
20 Thrusters 65/45#
400 m Run
*All about conditioning here. Weight is light so that you stay moving with good form
400 m Run, Sampson stretch (2 x30) each leg, Oly squat stretch, Shoulder mobility on the boxes, PVC’s
Strength:
Clean
8 x 1 Increasing to 80%
Conditioning:
4 RFT
8 Front squat 135/95
15 GHD Sit ups sc: 25 abmat sit ups
200m run
3 Rounds: 40m Waiter walks, 15 Back Extensions, :30 Plank Holds, 10 Banded Row (https://www.youtube.com/watch?v=Mn9FjxF74lQ)
Strength:
Jerk (Push or Split)
2 x 2 @ 70% 1RM
2x2 @ 75%
2 x2 @ 80%
Conditioning:
"Vjf" (Vernon)
AMRAP 13
4 clean & jerk (75% of 1rm)
100m farmers carry (70#/53#)
(door to door)
**score is # of c&js**
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
Skill: “Ab What”
3 sets not for time of:
20 V-Ups
15 Tuck Crunches
https://www.youtube.com/watch?v=7wN9eB4gKrQ
20 Second Hollow Hold
20 Second Arch Hold
500 m Row or 20 Cal Bike
Conditioning:
4 Rounds
20 Wall Balls 20/14
10 TTB/ KTE
200 m Run, 3 rounds: 10 Goblet Squats, 10 Good mornings with band, 20 Bridges
Then: Spiderman Lunge, OLY squat stretch, Sampson stretch (:30 each side)
Strength:
Front Squat
Find 1 RM
Conditioning:
EMOM: 15
Min 1: 5 DL 225/155 Climb 10 # each time
Min 2: ½ Gasser (end of building and back...Sprint)
Min 3: 3 Wall Walks
5 minutes of: 5 cal bike, 10 banded pull aparts, 10 active shoulder on the box, 10 thumbs up flys
Clean Progression
Strength:
Behind the neck Push Press
5 x 5 Increasing weight
https://www.youtube.com/watch?v=FjWDyFfWe8o
Conditioning:
AMRAP 3’
6 Power Clean 135/95#
6 Bar Facing Burpees
Rest 3’
AMRAP 3’
8 Power Clean 135/95#
8 Bar Facing Burpees
Rest 2’
AMRAP’ 1
TTB Sc: KTE
*Score is Total REPS
AMRAP 7’
200 m Row
10 Bent Over Rows
10 Good Mornings w/ barbell
Strength
Seated Box Jumps
-How high can you go?
Then:
Max effort Unbroken
Double Unders or single unders
Conditioning:
“Nate”
AMRAP 20'
2 Mups Sc: 6 pull-ups or 10 RR
4 HSPU Sc: 8 Box Push ups
8 KBS 53/35#
Strength:
EMOM: 10’
Odd: 3 Squat Snatch
Even: 1/2 Gasser
“Elizabeth”
21-15-9
Squat Cleans 135/95lbs
Ring Dips
Rest 3’
Then: 4’ max effort Farmers Carry 70/53
3 Rounds: 40m Waiter walks, 15 Back Extensions, :30 Plank Holds
Strength:
Strength:
Jerk (Push or Split)
5 x 2 @ 70% 1RM
2x2 @ 75%
Conditioning:
For Time:
20 Sit-ups
Performed before each couplet
21,18, 15, 12, 9, 6, 3
KBS 53/35#
Box Jumps 24/20
2 Rounds: 10 Beat Swings, 10 KBS, 10 Wall Balls
Skill:
Double Under and HSPU work
AMRAP 20 Minutes
6 Power Cleans 185/125lbs
3 Rope Climbs SC: 8 Pull-ups (banded if need be)
Run 800m
200 m Run, 3 rounds: 10 Goblet Squats, 10 Good mornings with band, 20 Bridges
Strength:
Back Squat
1x5/ 60%
1x5/70%
1x5/75%
1x5/75%
Conditioning:
“Beth”
7' AMRAP
5 Power Snatches 75/55
10 OH Lunges 75/55
15 Situps
3' rest
2' AMRAP - burpees
**score is total reps**
Dynamic Warm-up, Knee to chest to lunge and twist, Leg swings, Karate kicks, 5-1 Inchworm to push up, PVC’s
Skill: “Ab What”
3 sets not for time of:
20 V-Ups
15 Tuck Crunches
https://www.youtube.com/watch?v=7wN9eB4gKrQ
20 Second Hollow Hold
20 Second Arch Hold
400 m Run
Conditioning:
AMRAP 7’
20 DB Snatches 50/35
*both ends must touch
10 Burpees
3 Rounds: Row 1’, 10 lunges, 10 OHS w/ PVC rest :30, Iron Cross, Scorpion, Side Quad Stretch, PVC’s
Strength
Power Position Clean
5 x 3 @ 70% of 1RM
https://www.youtube.com/watch?v=XHi40mLFDN4
*drop b/t each rep
Conditioning:
4RFT
20 KBS 53/35#
10 OHS 95/65#
20 Sit-ups
Extra:
5 Rounds:
Plank Holds
:60
Rest 1-3 minutes between holds.
34 29th St. Unit I
Gulfport, MS 39507
