Month: September 2018

Home Workout 4 Rounds :30 High Knees 3 Burpees 3 Perfect Stretch (each side) 3 Inch Worms WOD: 5 RFT 10 SDHP (KB, DB, Weighted Backpack, Gallon of milk or detergent) 10 Thrusters (any of the options above, other household object, child) 10 Box Jumps (deck, step stool, bench, or stairs) WOD: Alternating Tabata V-Ups…

Gym Workout Warm up: 12 Min EMOM Odd: 5 Back Squat 155/225 Even: 5 Devil’s Press *If possible add 1 rep to each segment each round. i.e round 1=5 Back Squat and 5 Devil’s Press, round 2= 6 Back Squat and 5 Devil’s Press *Due to COVID-19 precautions it is ok to skip the burpee…

Gym Workout Warm Up: 5 x 500M Row Rest 1 min after each row WOD: 2 RFT 40 Alt DB Snatch 35/50 30 C2B 20 Burpees 10 HSPU *If you wish to complete the workout with burpees we suggest bringing a towel or yoga mat to place on the ground. This is due to precautions…

12 Min EMOM Odd: 20 DU/20 Single Unders Even: 2 Clean starting at 60% *Add weight each round *Score is heaviest round WOD: 15 Min AMRAP 22-20-18-16-14-12-10-8-6-4-2 DBx2 Push Press 35/50 Suitcase Reverse Lunge *Row 10 Cal after each round *Calories do count as reps when counting score

Gym Workout Warm-up: 1-Mile Run (Time) Max Effort 1-Mile Run WOD: 15 Min AMRAP 12 Deadlifts 105/155 9 Hang Power Clean 6 S2OH *1 Rope Climb after each round *This workout is DT variation: an AMRAP with a rope climb after each round. HAVE FUN! Cool Down: 800m Row (Time) Max Effort 800m Row Home…

Gym Workout 16 Min EMOM ODD: 5 T2B Even: 10 Hang Power Snatch 65/95 *If possible add 1 rep to each segment each round. i.e round 1=5 T2B and 10 Hang Power Snatch, round 2= 6 T2B and 11 Hang Power Snatch WOD: 5 RFT 16 WB 14/20 12 Burpee Box Jump Overs 8 WB…

Freaky Friday (For Time) 10 Back Squats 155/225 1000M Row 10 Back Squat 185/255 *From rack WOD: 15 Min AMRAP 50 DU 30 Pull Ups 10 Push Ups 30 Sit Ups 50 Air Squat EMOM – 5 burpee

WOD: 7 x E2MOM 10 Deadlift 155/225 12-16 Alt Pistols WOD: 12xEMOM Min 1: Max KBS 35/50 Min 2: Max Goblet Squat Min 3: Max Cal Row RX+ – 70/50

Weightlifting: Power Clean 6 x E2MOM 2 x 1 P Clean +3 F Squat @ 60% 2 x 1 + 3 @ 70% 2 x 1 + 3 @ 80% WOD: Evil Twin, Good Twin (For Time) As a Team of 2 Complete the Following: 11 Min AMRAP 25 BMUP or T2B 50 Cal Row…