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 […]
Work Out of the Day 3 rounds of each for max reps 90 sec work, 90 sec rest Station 1 – 200m run max reps muscle ups Station 2 – 50 double unders then max reps 1 arm dB hang clean & jerk (switch hands every 5 reps) Station 3 – 12 KB facing burpees […]
Work Out of the Day Strength EMOM x 5 min 3 Snatch 1.1.1 EMOM x 5 min Snatch 1.1 EMOM x 5 min Build to 1RM Metcon For time: (12 min cap) 15 Snatch 50 Wallballs 20/14 15 Snatch Rx 135/95 Int 115/75 Beg 95/65
Work Out of the Day CORE 45 sec work/15 sec rest. 1. Plank 2. Side Oblique v-up (right) 3. Side Oblique v-up (left) 4. Cherry pickers 5. Crunch claps 6. Mtn. Climbers Left/Right Switch 7. Flutter kicks 8. Russian twist 9. Spider-man 10. Hollow Hold WOD 4 rounds for Max Reps 1 min Row/Bike Cal […]
Work Out of the Day Strength EMOM x 10 minutes Power Clean + 2 Push Jerks Metcon “Baltimore Blitz” For time: (time cap 20 minutes) 10-9-8-7-6-5-4-3-2-1, reps Ground to Overhead 135/95 Bar Facing Burpees *Start each round with a 100m run
Work Out of the Day EMOM for 28 minutes Min 1 4-8 Muscle-ups Min 2 60 Double-unders or 45 seconds Min 3 6-10 Alt- Dumbell Snatches (AHAP) Min 4 10-14 Pistols Post to Wodify
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