A: Deads - 1x6 at 60%, 1x6 at 65%, 1x4 at 70%, 1x4 at 75%, 1x3 at 80%,
B:2 rounds fort time of:
500m run, 50 feet of handwalking, 25 C2B
Zoom Class at 5:30PM:
https://us02web.zoom.us/j/83222989505
2 rounds fort time of:
120 squats, 90 lunges, 60 Sit-ups, 15 Man Makers
3 minutes on 90 seconds off x 6 rounds -
200m run,
60 DU,
6/3 MU,
AMRAP KBS 1.5/1
Zoom Class at 5:30PM:
https://us02web.zoom.us/j/85145426287
3 minutes on 90 seconds off x 6 rounds -
15 Deadlifts
5 Push ups
75 Toe Taps
Part A: 40 seconds on 20 seconds off X 10 rounds of AMRAP cals on the rower then rest 5 minutes then
Part B: 40 seconds on 20 seconds off X 10 rounds - 12 WB and AMRAP Burpee Box Jump over (8" Box)
Zoom Class at 5:30PM:
https://us02web.zoom.us/j/87326428630
Zoom WOD:
Part A: 40 seconds on 20 seconds off X 10 rounds of
6 single ARM devil press AMRAP squats
then rest 5 minutes then
Part B: 40 seconds on 20 seconds off X 10 rounds - 12 DB snatch and AMRAP Lunges
Part A:
20 rounds for time
20 DU
10 push ups
5 Deadlifts at 135/95
Part B: 15 minutes of Mobility
ZOOM WOD and Link:
20 rounds for time
20 DU/ toe taps
10 push ups
5 Deadlifts at 135/95 or DB
A: Test Your 1 mile run
B: 21-15-9 of
T2B, DB snatch
ZOOM WOD and Link:
21-15-9 of
V-ups, DB snatch
Rest 3 minutes
21-15-9 of
Plank inch worm push ups and OH lunges
rest 3 minutes
21-15-9
Plank shoulder taps and front squats
Part A:
EMOM x 5 one clean and jerk at 75%
rest 2 minutes
EMOM x 5 one clean and jerk at 77.5%
rest 2 minutes
EMOM x 5 one clean and jerk at 80%
Part B: 15 minute mobility work
ZOOM WOD and Link:
50-40-30-20-10 of
KBS or Odd object hang snatch 24/16
Burpees
Sit-ups
400m run, 20 WB, 10 C2Bs
3 rounds
Rest 3 minutes
Repeat
ZOOM WOD and Link:
90 DU or Toe taps, 30 med ball twist, 10 push ups
3 rounds
Rest 3 minutesRepeat
1:30 on 1:30 off x 8 -
12 lunge steps with a pair of 50/35 lbs DB in front rack position ,
8 hang clean and push press/jerk with the DBs
AMRAP burpees box jump (8" box for everyone).
ZOOM WOD and Link:
1:30 on 1:30 off x 8 -
12 lunge steps with a pair of DB in front rack position ,
8 hang clean and push press/jerk with the DBs
AMRAP burpees box jump (8" box for everyone).
3 RFT of
400m run
21 KBS
12 Pull ups
B: 15 minutes of Mobility
Zoom Class:
35 MIN EMOM
1. 48 criss cross
2. 24 SDHP 24/16 KB
3. 21 KBS
4. AMRAP Bar hop burpees
5. Rest
Zoom link: https://zoom.us/meeting/81326824407
60 Air squats
30 DB snatch 50/35
15 HSPU
Rest 1 minute
x 6 rounds
Zoom Class:
60 Air squats
30 DB snatch 50/35
15/ arm DB hang clean and jerk
Rest 1 minute
x 6 rounds
Zoom link: https://us02web.zoom.us/j/87662894377
A: deadlifts 2 x6 at 60% and 3x5 at 65%
B: weighted pull ups 4 x 8 at 50% of 1 RM.
C: weighted ring dips 4x8 at 50% then 2 max sets at BW.
D: 15 minutes of Mobility
Zoom Class:
21-15-9-6-3 of
DB deadlifts, DB power cleans, DB push jerks and 1 arm Devil's Press
Zoom link: https://us02web.zoom.us/j/81839922182
96 DU, 48 lunges, 6/4 MU x 2 rounds
Rest 2 minutes and repeat
Zoom class:
48 lunges, 24 criss-cross, 12 push ups, x 3
Rest 2 minutes and repeat x 3 (9 rounds total)
Zoom link: https://us02web.zoom.us/j/85911655890
5 cycles of -2 minutes on 1 minute OFF -
run 200m, 15 T2B, AMRAP push jerks at 135/95
rest 5 minutes and finish with
1 round for time:
of 400M run 30 Med Twist and 15 bar hop burpees
Zoom Class:
10 cycles of -2 minutes on 1 minute OFF -
80 DU or Toe taps, 15 V-ups, AMRAP DB push press
Zoom Link: https://us02web.zoom.us/j/83497786800
Squats and Bench -
Using your 8RM from 2 weeks ago, drop 10% of the weight and perform
6 x 6
If you don't have an 8RM, use today to establish one.
Core -
1 min plank
30 sec hollow body hold
30 Heel overs
Rest 1
x 3