image

 

Glory

“Fabulous 40′′ Partner WOD – Happy Birthday Steph!

40 Push-Ups

40 V- Ups

40 KB Swings (24/16)

40 Deadlifts (135/95)

40 Mountain Climbers (1+1=1)

40 Push Press (135/95)

40 Ab Mat Sit Ups

40 Wall Balls (20/14)

40 Back Squats (135/95)

40 Cleans (135/95)

40 Box Jump (24/20)

40 C2B Pull Ups

40 Snatch (135/95)

40 Double Unders (no singles)

40 T2B

4 Rope Climbs

1 Muscle Up

image

 

A.  For Quality:

50 Ring Rows with feet on a 20 inch box

50 Deficit pushups (Stack plates underneath hands for deficit)

You can break up these reps however you would like. The goal here is for full range of motion/ quality reps. I would rather see small sets and good reps then rushing to get through with large sets of reps with poor form.

B. 21-18-15-12-9

Deadlifts (225/155)

Toes to Bar

Rest 3 minutes

21-15-9

Hip Extensions

GHDs

image

 

 

A. Back Squat- Spend 25 minutes working up to a 1RM.

Make sure you warm up and add weight slowly. Take your time between sets. We will be starting a 12-week squat cycle next week and your one-rep max will be used as the base for all your squat percentages.

B. 15 min AMRAP: 12 box jumps (24/20), 10 wall-balls (20/14), 8 pull-ups

HERO-Crain

 

Glory

“Crain”

2 rounds for time of:

34 Push Ups

50 Yard Sprint

34 Deadlifts (135/95)

50 Yard Sprint

34 Box Jumps (24/20)

50 Yard Sprint

34 Clean and Jerks (95/65)

50 Yard Sprint

34 Burpees

50 Yard Sprint

34 Wall Balls (20/14)

50 Yard Sprint

34 Pull Ups

50 Yard Sprint

image

 

Goals

3 rounds of Snatch work:

3 reps at 70%

3 reps at 75%

2 reps at 80%

2 reps at 85%

1 rep at 90%

 

Glory

12 Minute AMRAP of:

10 KB Swings (24/16)

60 Double Unders

6 10m Shuttle sprints (every turn around counts as a rep)

Goals

3 sets of:

30 Hip Extensions

20 GHD Sit Ups

10 Strict Toes to Bar

 

Glory

With a running clock complete

15-12-9:

Thrusters (95/65)

Box Jumps (24/20)

rest equal time, then…

15-12-9:

Calorie Row

Bar Facing Burpees

image

 

Goals

2×10 Back Squat

 

Glory

Teams of 3 complete AMRAP 16 of the following triplet:

100 Front Squats (185/135)

20 Chest to Bar Pull Ups

30 Deads (185/135)

Athlete 1 and 2 start on the triplet (one athlete working at a time). Athlete 3 starts on a rower and completes 500m Row before switching with a teammate.

One teammate must always be rowing, and you must switch every 500m. Score is total rounds + reps of the triplet.

image

 

Goals

F.I.T. Test

2 Minutes ME of:

Push Ups

 

Glory

50 Cal Row

50 Box Jumps (24/20)

25 Power Cleans 135/95)

25 Burpees over Bar

Glory

“Griff”

800m Run (2 laps outside edge of parking lot)

Backward 400m Run

800m Run

Backward 400m Run

Then

“Rahoi”

12 Minute AMRAP of:

12 Box Jumps (24/20)

6 Thrusters (95/65)

6 Bar Facing Burpees

 

image

 

Glory

3 Rounds For Time of:

20 Jerks (135/95)

20 GHD Sit Ups

20 Deadlifts (135/95)

Rest 4 Minutes

Then In Teams of 2:

15 Minute AMRAP of:

4 Alternating KB Sntaches (32/24) + 15 Calorie Row

* One teammate completes a full round before switching.