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
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
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
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
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
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.
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
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.
