20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
4 Rounds for Time:
15 KB Deadlifts 35/24
10 KBS – Russian 35/24
5 Burpees
-Rest 30 secs after each round
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Partner WOD
Partner WOD
The Coaches’ Favorites!
Today’s team WOD will give you a little insight on some of your coaches’ favorite movements. Today will feature:
Coach Teresa – Lateral Box Jumps 150 @ (24/20)
Coach Christin – Snatches 50 @ (135/95)
Coach Justin – Ball Over Shoulder 75 @ (80/50)
Coach David – Muscle Ups/Pullups/Ring Rows 25
Coach Kristen – Deadlifts 100 @ (185/135)
Coach Mary – Double Unders 200
Teams of 2:
*For Overall Time
All teams will move through the stations and complete the allotted reps of each movement. Only 1 team member will be working at a time. The other member will be in a weighted hold (kettlebell, wall ball, plate or dumbbell) while the one member is working. The object being held CANNOT touch the ground during the entire workout, but can be held in any way! If the object touches the ground, each person much complete 10 Calories on the Assault Bike!
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
4 Rounds for Time:
15 KB Deadlifts 35/24
10 KBS – Russian 35/24
5 Burpees
-Rest 30 secs after each round
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Competition/Performance Training
5 rds for time
50ft Prowler sprint at moderate weight
5 power Clean and jerks 165/115
10 Front Lunges 165/115
50ft prowler sprint At moderate weight
rest 3:00 minutes
Fitness Training
5 Rounds For Time:
50ft Farmer’s Carry with 2 KBs
5 Power Clean and Jerks 115/85
10 Front Lunges 115/85
50ft. Farmer’s Carry with 2 KBs
rest 3:00 minutes
Work up to heavy triple in 12 minutes; then 3 sets of 5 @ 55-65% focusing on technique, keep a 3333 tempo on drop sets
3×5 @ 95-100% of Clean; focus on driving with legs and not allowing the butt to shoot up on initial lift
Assault Bike
8 sets of:
:45 sec work / :45 sec slow spin
rest 4 minutes
8 sets of:
:45s sec work / :45 sec slow spin
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
For Time:
BUY IN: 500m Row
Then 3 Rounds:
5 Push Press 65/45
10 Hand Release Push-ups
15 Box Jumps
200m Run
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Row
Warmup: 5 minutes easy pace
Then – 10x 250m @ 90% effort; rest 1:00 minute
10 minutes easy pace cool down
2 sets each of 5 minutes work / 2 minutes rest
Part A: Run
-rest 3 minutes
Part B: Row
-rest 3 minutes
Part C: Bike
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
For Time:
BUY IN: 500m Row
Then 3 Rounds:
5 Push Press 65/45
10 Hand Release Push-ups
15 Box Jumps
200m Run
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Competition/Performance Training
5 sets of HELEN:
1 rd of helen @ 85-90% effort =
400m Run
21 KB Swings 53/35
12 pullups
-rest :90s-
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Fitness Training
Rest as needed between sets.
6×3 @ 80%; rest 3:00; 2111 tempo *after each set 3-5 standing tall box Jumps 20/24 inch box. Land with straight legs on box
2x AMRAP5
10 Alt DB Snatch 50/35
5 Box Jump Step Down 24/20
5 DB Burpees 50/35
rest 2 minutes
2x AMRAP5
5 Ring Pullups *try to maintain False Grip
5 SHSPU
5 HR Push Ups w/ feet on 45# plate
rest 2minutes
2x AMRAP5
5R/5L DB Single Arm Thrusters 50/35
2/1 Rope Climb
400m row/run
10 PVC Pass-through
10 PVC Around-the-World
10 PVC Good Morning
10 Push-Ups
10 Air Squats (slow)
10 Lunges (slow)
10 Burpees
Competition/Performance Training
AMRAP10
5x DB Renegade Man Makers 35/25
10/8 Cal Bike
5x Ring Muscle Ups
10/8 Cal Bike
rest 5 minutes
AMRAP10
50 Double Unders
12 TTB
250/200m Row
12 DB Hang Squat Clusters 35/25
Fitness Training
AMRAP10
100 Single Unders
12 ABMAT Sit-Ups
250/200m Row
12 Goblet Squats
rest 5 Minutes
AMRAP10
5x DB Renegade Man Makers
200m Run
5x Ring Rows
5x Dips
200m Run
4x EMOM12
*start @ 50% and work up 5-10# each set. If you fail drop 10-15# and conitnue til end of emom
(Fitness Training: Stay at 50% and focus on form and technique)
Row
Warmup: 5 minutes easy pace
Then – 10x 250m @ 90% effort; rest 1:00 minute
10 minutes easy pace cool down
20/15 Calories on Assault Bike
500m Row / 400m Run
Hip / Shoulder Complex
400m Run
15 Air Squats
15 Sit-ups
200m Run
10 Air Squats
10 Sit-ups
100m Run
5 Air Squats
5 Sit-ups
CROSSFIT GROWL 