A: Deads - 1x6 at 65%, 1x6 at 72.50%, 1x5 at 77.5%, 3x4 at 80%, 2x3 at 85%
B: Bent over barbell rows 5x6 at 60%
C:DB seated shoulder press 3x12 (same weight as last week)
D: 10 minutes of mobility
Zoom Link : https://us02web.zoom.us/j/87808608106
ZOOM WOD:
10 Push press
20 Hollow Body rocks
10 cleans
15 V-Ups
10 deadlifts
10 sit-ups
Rest 2 minutes
x 8
7 mins on 2 minutes off x 4
Start each round with an 800m run then
AMRAP
16 WB
12 KBS 1.5/1
8 C2B
Zoom Link : https://us02web.zoom.us/j/87808608106
ZOOM WOD:
7 mins on 2 minutes off x 4
Start each round with a 2 minutes of plank shoulder taps
AMRAP
16 sit up to a twist
12 KBS 1.5/1
8 Bent over rows (95/65)
90 seconds on 45 seconds off x 6 rounds
200 m run, 10 thrusters 95/65, AMRAP Bar hop Burpees
Rest 5 minutes
90 seconds on 45 seconds off x 6
18/14 Cal Row, 9 Burpees over the rower, AMRAP lunge steps
Zoom Link : https://us02web.zoom.us/j/87808608106
Zoom WOD:
90 seconds on 45 seconds off x 5 rounds
60 DU, 15 thrusters 95/65 or DBs, AMRAP Bar hop Burpees
Rest 5 minutes
Repeat
2 minutes on 1 minute off x 5
Run 200m
AMRAP DT
Rest 5 minutes
2 minutes on 1 minute off x 5
Run 200M
AMRAP CINDY
Zoom link: https://us02web.zoom.us/j/82944079746
Zoom WOD:
2 minutes on 1 minute off x 5
20 BJ overs
AMRAP DT (barbell or DB)
Rest 5 minutes
2 minutes on 1 minute off x 5
20 BJ Overs
AMRAP
5 push ups
10 squats
15 criss cross
8 minutes on 3 minutes off x 3
Start each round with a 500m run
Remaining Time AMRAP
3 BM
9 Muscle snatch 75/55
12 lunges with bar in a front rack position
Zoom link: https://us02web.zoom.us/j/85145148625
Zoom WOD:
8 minutes on 3 minutes off x 3
Start each round with a 100 DU
Remaining Time AMRAP
9 DB burpee deadlifts
12 lunges with DB in a front rack position
21 Sit-up to a twist
A: Deads -
1x6 at 65%, 2x5 at 72.50%, 2x5 at 77.5%, 1x5 at 80%,
1xAMRAP at 82.5%
B: Bent over barbell rows 5x6 at 60%
C:DB seated shoulder press 3x10 (heavier than last week)
D: 500m run, then 10 rounds of 5 HSPU and 10 KBS 2/1.5
Zoom link: https://us02web.zoom.us/j/84234716297
Zoom WOD:
10 rounds resting 1 minute after round :
10 push ups
10 Db one arm thrusters
10 deadlifts (135/95 or a set of DBs)
10 DB one press (5 each side)
6 minutes on 2 minutes off x 4 rounds -
AMRAP -
84 DU,
42 WB,
21 T2B,
15 Burpees.
Pick up where you left off.
Zoom link: https://us02web.zoom.us/j/84610402979
Zoom WOD:
6 minutes on 2 minutes off x 4 rounds -
AMRAP -
84 squats,
42 Lunges,
21 V-Ups,
15 Burpees.
Pick up where you left off.
Part A: 75 seconds on 45 off seconds off X 6 rounds
200m run
AMRAP DB Snatch 50/35
Rest 5 minutes
Part B: 75 seconds on 45 sec off x 6
15/12 Cal Row
AMRAP Single Arm Devil PRess (50/35)
Zoom link: https://us02web.zoom.us/j/86131993220
Zoom WOD:
Part A: 75 seconds on 45 off seconds off X 6 rounds
50 Toe Taps
AMRAP DB Snatch 50/35
Rest 5 minutes
Part B: 75 seconds on 45 sec off x 6
25 Box Jump Overs
AMRAP Single Arm Devil PRess (50/35)
Get them done-
Minute 0-4 -
6 rounds - 5 Power jerks at 155/105 and 3 BM,
Minute 4-8 rest,
Minute 8-12
6 rounds 5 power cleans at 155/105 and 6 strict HSPU,
Minute 12-16 rest,
Minute 16-20 -
6 rounds of 5 deadlifts 155/105 and 9 bar hop burpees.
Score is time for each WOD add one second per non completed rep..
Zoom link : https://us02web.zoom.us/j/81207180843
Zoom WOD:
50 Box Jumps and step down (24/20 in)
50 Jumping Jacks
50 Kettlebell Swings (24/16)
50 Lunge Steps
50 laying bicycles
50 Push Presses (45/35 lb)
50 Back Extensions
50 Thrustrers
50 Burpees
50 Double-Unders
Part A:
20 MIN AMRAP:
8 Single Arm Devil Press
12 T2B
8 Single Arm DB thruster
12 Box Jump Overs (24"/16")
Part B: 15 minutes of Mobility and static holds!
Zoom link: https://us02web.zoom.us/j/82131607147
Zoom WOD:
Part A:
24 MIN AMRAP:
12 SDHP
12 V-ups
12 KBS
12 Box Jump Overs (24"/16")
Part B: 15 minutes of Mobility and static holds!
A: Deadlifts -
1x6 at 62.5%, 1x6 at 67.5%, 1x4 at 72.5%, 1x4 at 77.5%, 1x3 at 82.5%,
B: Bent over barbell rows 4x8 at 50%
C:DB seated shoulder press 3x12
D: For time: 1600m run + 160 DU + 16 MU.
Zoom link: https://us02web.zoom.us/j/86448066732
Zoom WOD:Part A:6 DB snatch 8 DB single arm press10 DB single arm thrusters
12 MIN AMRAP
Part B:15 minutes of static Holds
4 minutes on 90 seconds off x 6 rounds
- 200M run, 20 OH DB lunge (50), 10 One Arm Devil Press, AMRAP WB
Zoom link : https://us02web.zoom.us/j/87886664813
Zoom WOD:
4 minutes on 90 seconds off x 6 rounds
- 50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press
Part A: 60 seconds on 30 seconds off X 8 rounds of 15/12 cals on the rower AMRAP burpees over the rower,
then rest 5 minutes then
Part B: 12 Minute AMRAP - of 5 push jerks (155/105)+ 1 round of CINDY.
Score Part A and B separately
Zoom link : https://us02web.zoom.us/j/82360727850
ZOOM WOD
Part A:
60 seconds on 30 seconds off X 8 rounds of 60 DU on the rower AMRAP burpees
then rest 5 minutes then
Part B: 12 Minute AMRAP - of 5 push jerks + 1 round of 15 squats, 10 sit-ups, 5 push ups.
Score Part A and B separately
A: 4 rounds of 90 seconds on 45 seconds off complete:
100m run, 10 T2B, with remaining time
AMRAP single arm DB hang snatch(switch arm every 5 reps).Rest 4 minutes and repeat the whole cycle
B: 10 minutes of mobility work
Zoom Class at 5:30PM:
https://us02web.zoom.us/j/81434921751
4 rounds of 90 seconds on 45 seconds off complete:
30 criss cross, 40 shoulder taps, with remaining time
AMRAP single arm DB hang snatch(switch arm every 5 reps).Rest 4 minutes and repeat the whole cycle
4 minutes on, 2 minutes off x 4 rounds.
AMRAP and pick up where you left off
20 WB,
15 deadlifts 185/125,
10 ring dips
5 Strict HSPU