90 seconds on 90 seconds off x 10
AMRAP
48 DU
24 lunges
12 push ups
6 C2Bs
Zoom from home option:
https://us02web.zoom.us/j/83791282752
At one of the following times:
6:00AM, Noon, 6:30PM
27-24-21...6-3 of:
Burpees
Odd object clean and jerk
Things we do with Masks
20 rds of
2 C2B
4 HSPU
6 KBS 1.5/1
Rest 30 seconds after each round
Zoom at home option at 7AM, Noon, and 6:30PM
Easy Row
A: On the 5 minutes x 5
500m row at 80% effort
B: Back squats
6x6 at 60%
Zoom at home option at 7AM, Noon, and 6:30PM
Built in Rest
On the 3 minutes x 10
DB OH lunge 12 steps (6 per arm)
1 arm thruster 12 reps (6 per arm)
Push ups 12 reps
Zoom at home option at 7AM, Noon, and 6:30PM
https://us02web.zoom.us/j/89994085605
AMRAP 23 Minutes:
23 Air Squats
23 Push Ups
23 KBS
23 Jumping Lunges
23 Sit-Ups
23 Box Jumps
Tree Trunks Part 2
Full clean + 2 Jerks
Onthe 2:30 x 10
at increasing loads
B: Mobility 5-10 minutes
Zoom at home option at 7AM, Noon, and 6:30PM
https://us02web.zoom.us/j/89994085605
15 rounds for time!
20 lunge steps holding an odd object
10 odd object thruster
10 odd object sit-up to a twist
Planking!
: Plank hold
1 minute front
1 minute side
1 minute side
rest 2 minutes and repeat
B: EMOM x 24
1. 10 T2BS
2. 10 HSPU
3. AMRAP Row Cals
4. Rest
Zoom at home option at 7AM, Noon, and 6:30PM
https://us02web.zoom.us/j/89994085605
40 min EMOM -
1. 10 per leg of single leg reach to the ground and jump
2. 10 per side of Plank hops (start in plank and jump both your feet together to one side
3. 20 criss/ cross
4. 10 karaokes - 1 karaoke = 5 steps right, 5 steps left
5 - Rest
First let's mobilize
A: Shoulder Mobility
B: On the 2 minutes
1 power snatch + 1 full snatch
2 sets at each weight at increasing loads
Zoom at home option at 7AM, Noon, and 6:30PM
https://us02web.zoom.us/j/89994085605
50 DU/toe taps
25 plank to side kicks
15 power lunges
10 odd object clean and jerks
5 burpees
Rest 1 minute
X 5 rounds
New Look December
A: Bench Press: 4x4 at 75% + 2x4 at 80%
B: Weighted Dips:, 3x7 at 40% + 2 at BW AMRAP
C: Weighted pull ups: 3x7 at 40%+ 2 at BW AMRAP
D: 10 rounds of: 8 WB, 4 lunges, 2 MU
Zoom at home option at 7AM, Noon, and 6:30PM
https://us02web.zoom.us/j/89994085605
4 mins on 2 minutes off X 6 rounds
AMRAP
20 skater hops
10 KB snatches
20 jumping squats
10 plank ups (from hands down to elbows and back up)
No big deal!
Heart Pumping
Ridiculous
21-15-9 of:
OHS 95/65
Ring dips
rest 5 minutes
9-15-21 of
Sumo Deadlifts High Pulls
HSPU
Zoom link and WOD:
https://us02web.zoom.us/j/89803416550
Sets are 45 seconds on/ 15 seconds off
1. AMRAP - Lateral push ups - from plank walk five steps left + 1 push ups + five steps right
2. AMRAP - Power lunges - drop lunge and drive up to high knee
3. AMRAP - DB hang clean to push jerk
x 3 (9 minutes) then
Rest 3 minutes and repeat
Tree Trunks
On the 2 x 12
Full clean + 2 front squats
3 sets at each weight then go up
Zoom link and WOD:
https://us02web.zoom.us/j/89803416550
5 minutes on 2 minutes x 4
AMRAP
20 karaoke lengths (10 to the left and 10 to the right)
1 length = 5 steps
10 lateral jumps over odd object
10 bent over odd object rows
10 odd object seated presses
Recovery Day?
A:On the 3 minutes x 6
24/20 cal row
12 DB snatch 50/35
B: Mobility 15 minutes
Zoom link and WOD:
https://us02web.zoom.us/j/89803416550
21-15-9
Odd object thruster
Odd object bent over rows
Rest 3 minutes
Homemade Annie
50-40-30-20-10
Sit-ups
Double unders/toe taps
Let's get pumped!
A: Bench Press: 3x5 at 70% + 4x4 at 75%
B: Weighted Dips:, 3x6 at 40% + 2 at BW AMRAP
C: Weighted pull ups: 3x6 at 40%+ 2 at BW AMRAP
D: 10-1 of T2BS and KBS 24/16
Zoom link and WOD:
https://us02web.zoom.us/j/89803416550
A:Odd object squat clean thruster
B:Odd object sit-up to a twist
Every round adds up to 21
Start with 1 of A and 20 of B and work your way up by one on A and down by 1 on B so every round equals 21 total reps
Proving Grounds #7 and #8
WOD 7 - “Hops”
2:00 time cap
Establish max double unders
WOD 8 - “Ambush”
For time:
21 - 15 - 9
Chest to Bar*
Dumbbell Hang Squat Clean
Elite - 50/35 pound dumbbells and chest to bar
Open - 50/35 and chest to bar (scaled option of 35/25 and jumping pull ups)
Masters - 35/25 and chest to bar
Teen - 35/25 and chest to bar
Zoom link and WOD:
https://us02web.zoom.us/j/89803416550
40 minute EMOM
Odd minute
8 burpees + 16 jumping jack
Even minute:
8 push ups + 16 jumping lunges
Proving grounds #6 - Jekyll and Hyde
Perform each in 4 minute windows with 24:00 cap:
12 Clean and Jerk, 2 Muscle Up
10 C&J, 4 MU
8 C&J, 6 MU
6 C&J, 8 MU
4 C&J, 10 MU
2 C&J, 12 MU
AMRAP C&J in remaining time of 24:00 cap
Elite - Clean and Jerk weights 185/135, 205/145, 225/155, 245/165, 265/175, 285/185, AMRAP @ 305/205.
Open, Masters - C&J weights 135/125, 155/135, 175/145, 195/155, 215/165, 235/175, AMRAP @ 255/185. Gymnastics per barbell set - pull up, pull up, chest to bar, chest to bar, muscle up, muscle up (scaled option of same weight as teens with pull ups)
Teens - C&J weights 95/75, 115/85, 135/95, 155/105, 175/115, 195/125, AMRAP @ 215/135. Gymnastics movement chest to bar for all barbells
*tie break time after every barbell
Proving grounds #6 - Jekyll and Hyde
Perform each in 4 minute windows with 24:00 cap:
12 Clean and Jerk, 2 Muscle Up
10 C&J, 4 MU
8 C&J, 6 MU
6 C&J, 8 MU
4 C&J, 10 MU
2 C&J, 12 MU
AMRAP C&J in remaining time of 24:00 cap
Elite - Clean and Jerk weights 185/135, 205/145, 225/155, 245/165, 265/175, 285/185, AMRAP @ 305/205.
Open, Masters - C&J weights 135/125, 155/135, 175/145, 195/155, 215/165, 235/175, AMRAP @ 255/185. Gymnastics per barbell set - pull up, pull up, chest to bar, chest to bar, muscle up, muscle up (scaled option of same weight as teens with pull ups)
Teens - C&J weights 95/75, 115/85, 135/95, 155/105, 175/115, 195/125, AMRAP @ 215/135. Gymnastics movement chest to bar for all barbells
*tie break time after every barbell
Proving Grounds #5 - Marathon Row
WOD 5 - “Marathon”
30:00 time cap
2000/1600 m Row, 25 Burpees over rower, 25 handstand push up
1000/800 m Row, 25 Burpees over rower, 25 handstand push up
500/400 m Row, 25 Burpees over rower, 25 handstand push up*
Elite - as written
Open, Masters, Teens - same distance on the rower, same quantity burpees over rower, first set regular push ups, second set regular push ups, third set handstand push ups (scaled option of push ups to 24” box and step over burpees)
ZOOM at home options at 7:00AM, Noon, and 6:30PM
Partition the movements as you would like:
100 lunges
100 squats
100 odd object deadlifts
100 object press
To join our coached class for this WOD click on the following link:
Two part Thursday
A: 16 minute EMOM
1. 20 WB
2. 10 HSPU
3. 10 Burpee Box Jump Overs 24/20
4. AMRAP DU
B: Push Press - establish a heavy triple
Zoom at home option at 7:00AM, Noon, 6:30PM
40 minute EMOM
1- ladder karaoke - 10 x (5 karaoke steps left and 5 karaoke steps right)
2- 20 tuck jumps
3- 40 second plank hold
4 - 20 X Med ball (odd object) hang squat clean
To join our coached class for this WOD click on the following link:
Double the row
Using the pace /500m set in your 5km row
A: Row 2km at Pace -5
Rest 2 minutes
Row 2km at Pace -7
B: Bent over barbell rows
3 x10 heavy
C: Seated Shoulder press 4x8
Zoom at home option at 7:00AM, Noon, 6:30PM
On the minute x 40
10 criss cross
10 jumping jacks
5 V-ups
*Criss cross your feet and then reach for the ground!
To join our coached class for this WOD click on the following link: