Bad Case of the Mondays
Every part (A,B, and C) is an AMRAP for total reps, pick up where you left off as well.
A: 3 min on 1 min off x 2
15 thrusters 95/65
15 C2Bs
15 Bar hop Burpees
Rest 3 minutes
B:2 min on 1 min off x 3
12 thrusters 95/65
12 C2Bs
12 Bar hop Burpees
Rest 3 minutes
C:1 min on 1 min off x 6
9 thrusters 95/65
9 Bar hop Burpees
Variety is key!
Shrek and Donkey!
TGIF
Vanilla Gorilla for the WIN!
Push pull week #2
Get it done!
For time with a 7 mins Cap followed by a
4 mins rest.
x 3
9 wall walks
18 gym width shuttle runs (there and back is 1)
27 WBs
36 DB snatch 50/35
Start back at the top on each 7 mins piece.
The goal is to complete one full round in each 7 min piece. Score is time completed or +1 sec for each rep not completed.
No lunges?
Every part (A,B, and C) is an AMRAP for total reps, pick up where you left off as well.
A: 2 mins on 1 min off x 2
AMRAP
10 front squats 115/85
20 T2Bs
10 push press
Rest 3 mins
B:1:30 on 1:00 off x 3
10 front squats 115/85
10 C2Bs
10 push press
Rest 3 Mins
C:1 mins on 1 min Off x 4
10 front squats 115/85
5 BMs
10 push press
You and the bar
Classics
Core+WOD = Fun
That's a crazy buy-in
Push, pull week #1
All sets are performed on the 2 minutes.
A:Deadlift
- Estimate your 1 RM if you don't have one. Our coaches can help you with that.
1x12 at 50%
2x8 at 60%
2x6 at 65%
B: Bench Press
Estimate your 1 RM if you don't have one. Our coaches can help you with that.
4x8 at 65%, 1 AMRAP at 70%
War Zone
Each round is for time with a 6 mins Cap followed by a
4 mins rest x 4!
48 DU
18 WBs
12 T2Bs
48 DU
18 WBs
12 T2BS
36/32 Cal Row
Start back at the top on each 6 mins piece.
The goal is to complete one full round in each 6 min piece. If you finish faster than 6 mins that's bonus rest.Try and recover with slow movement (walk around, or hit a machine at a slow pace) do not sit or lay down.
Score is time for each interval, add +1 second to your time for any missed rep.