Work Out of the Day Performance As many rounds as possible in 20 minutes In teams of two: 0:00- 15:00 1000m Run (Together) Then AMRAP in remaining time 20 Hang Cleans 155/105 20 Burpees 20 Box Jump Overs 24/20 Split reps as needed. 15:00-20:00 Find 1RM of the following complex Clean + Hang Clean […]
Work Out of the Day Diet challenge benchmark #3 Max effort Plank hold x3 post total time accumulated “Cindy” As many rounds as possible in 20 minutes: 5 Pull-ups 10 Push-up 15 Air squats post to wodify
Work Out of the Day
Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of 3RM
Work Out of the Day Fitness Challenge WOD #2 For time: Run 1600m Then, For time: Row 500m or Run 400m 50 Medball cleans 20/14 30 Box jumps or Step-ups Performance 10 min to establish a 3RM Power Clean Then, Run 1000m or Row 1000m 50 Box Jumps 24/20 30 Cleans @ 75% of […]
Work Out of the Day Fitness 4 rounds for time: 100 Singles 25 KB Swings 15 Push-ups Performance 4 rounds for time: 50 Double-unders 15 Deadlifts 185/125 15 HSPU
Work Out of the Day Fitness Challenge benchmark #1 As many rounds as possible in 20 minutes of: Run 150m 7 Burpee plate jumps 14 Alt Reverse Lunges 21 Sit-ups RX+ Run 150m 7 Burpee bar muscle ups {Burpee pullup} 10 Front rack Lunge 135/95 {95/65} 15 Sit-ups
Work Out of the Day 3 Rounds 300m Run or 400m Row 20 Power Snatches 95/65 {75/55} 600m Run or 750m Row 20 Chest to Bar Pull-ups {pull-ups or ring rows} Post to Wodify
Work Out of the Day Strength Bench [email protected]×1, 8-10 reps; 3 sets Metcon EMOM x 12min Odd – 12-15 Russian KB Swings (AHAP) Even- 3-5 Seated Box Jumps
Work Out of the Day Warm up 30 sec Forearm plank 10 Side plank rotations 10 Jefferson Curls *rest as needed A) Back Squat @32×1 5,5,5 ; rest 2-3 minutes Then, Complete as many rounds as possible in 10 minutes of: 15 toes-to-bars 50-ft. handstand walk
Work Out of the Day 0:00-12:00 Amrap of 30 Double unders {60 singles} 9 Ring Dips {Push-ups} 7 Hang Power Cleans 165/115 {135/95} 12:00- 20:00 Find 1RM Hang Clean
**Holiday Schedule** 6:30am, 8:00am, 9:30am and 11:am *No Core and Cardio today* Work Out of the Day DVB For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. medicine ball Then, 4 rounds of: 10 wall-ball shots 1 rope […]
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