Workouts

Code: 541 – Class

Warm-up

Warm-up (No Measure)

Fight Prep

AMRAP 8’

5 pushups (each round cycle standard grip, wide grip, diamond grip)

10 weighted core movements – 25/10lb plate (each round cycle abmat, v-up, Russian twist)

5 burpee over bar

4′ Rest

Metcon

Metcon (AMRAP – Reps)

Fight Gone Worse…For Two!

4 rounds, max reps/calories (partners: you go, I go):

Front squat 75/55

Sumo deadlift high-pull, 75/55

Box Jump, 20/14

Push-press, 75/55

Calories (both partners simultaneously)

Rest

* 1 minute each “station”, 1 minute rest between rounds. Score: combined total reps/calories.

Cash Out: 400m cool-down run

Code: 541 – Class

Warm-up

Warm-up (No Measure)

Max rounds in 5 minutes

10 calories

10 wall ball deadlifts (20/14)

10 wall ball overhead lunges

10 hollow rocks

10 superman

Stretch

Work up to deadlift weight, 10 reps total

5 reps of barbell rollouts at workout weight to establish a safe range of motion

Metcon

Metcon (Time)

ZOMBIE APOCALYPSE

For time, 30’ cap: teams of 2 (split reps)

400m run

30 deadlift (135/85 max or 65% of your Wednesday deadlift)

30 barbell rollouts

30 burpee over bar

30 weighted abmat situps (20/14 wallball)

30 calories

800m run

20 deadlift

20 barbell rollouts

20 burpee over bar

20 weighted abmat situps

20 calories

400m run backwards (careful!)

10 deadlift

10 barbell rollouts

10 burpee over bar

10 weighted abmat situps

10 calories

Code: 541 – Class

Snatch Complex (1+2+3)

Work Up to a heavy complex for the day

1 Power Snatch

2 Hang Power Snatch

3 Overhead Squat

Metcon (Time)

Nancy 15′ Cap

5 Rounds for time 400m Run

15 OHS 95/65

Bar should feel light, and be able to do all 15 OHS without setting the bar down.

Code: 541 – Class

Warm-up

Warm-up (No Measure)

5-10 minutes

2 min max calories

10 samsung lunges

10 jumping squats (get high)

10 slow squats in overhead position (get deep)

5 divebomber pushups

Active stretching complex

Metcon

Metcon (AMRAP – Reps)

Get Up And Get, Get, Get Down

30:00 cap

3 rounds of:

400 meter run (if rounds exceed 9:00, adjust run to 200m)

10 super burpee (pushup, 2 mt climbers, jump to high knees)

20 russian twists

30 jumping air squats

10 pushups

20 v-ups

30 alternating jumping lunges

50 double unders /100 double taps

Then:

Cash out: max rep sets of 3 air squats/3 v-ups/3 pushups to 30:00

Score: # total cash out reps

Code: 541 – Class

Hang Squat Cleans

5-Rep Squat Hang Clean

Work up to a heavy 5-Rep for the day

Metcon (AMRAP – Rounds and Reps)

12′ AMRAP

25 Calories

20 Air Squats

15 Push Ups

10 Full Hang Cleans

You have two options here, fast and furious, or slow and heavy. Both have their pluses and minuses. Choose you pain wisely 🙂

nothing heavier than 185/135, put your weight in the notes

RX-115/85

Code: 541 – Class

Gymnastics Practice (na)

Coaches Call

Metcon (AMRAP – Rounds and Reps)

WOD

15′ AMRAP

30 Double Unders

20 Sit Ups

15 HSPU

10 Pistols

200m Run

Score is Rounds Plus Reps

RX is HSPU and Pistols

If unable to do pistols, do 2X air squats