A: Elizabeth

21-15-9

Squat cleans 135/95 and ring dips

B: Max DU in 2 Minutes

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21 Plank shoulder Taps

15 V-ups

9 man-makers

3 RFT

Rest 3 minutes and repeat x 2

1000m Row
15/12 Ring Muscle-ups
30 Thrusters (95, 65)

17 Min AMRAP

20 HSPU
20 Box Jump Overs 24"/20"
20 Pull-ups
20 Wallballs

A: 9 Minute AMRAP

+3 Hang Power Snatches (75, 55lb)

+3 Overhead Squats (75, 55lb)

30 Double Unders

-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30... etc..) at the conclusion of each round.

Rest 5 minutes then

2 Rounds for time of:

30 Front squats 75/55

15 C2B

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At one of the following times:

6:00AM, Noon, or 6:30PM

Accumulate 100 KB swings

At the beginning of every minute

5 inch worms to a push up and back out

A: All sets are base off your 2km row Pace

750m (Pace +1)

rest 2min

750m (Pace -1)

Rest 2min

750m (Pace -3)

Rest 2 min

750m (Pace -3)

Rest 2min

750m (Pace +1)

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At one of the following times:

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12 DB hang squat clean 50/35, 24 BJ 20"/16", 36 med ball twist

X 2 rounds

then rest 2 minutes and repeat

A:4 min EMOM -

3 Full clean and jerk at 70%

Rest 2 minutes

4 min EMOM

2 Full clean and jerk at 80%

Rest 3 minutes

On the 2 mins x 3

1 Full clean and jerk at 90%

B: Deadlifts - 2x3 at 80%, 2x2 at 85%, 1x1 at 90%

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At one of the following times:

6:00AM, Noon, or 6:30PM

1 minute on 30 seconds off x 5

rest 2 minutes

x 5 cycles

5 Single arm Hang clean jerk per side

10 BW squats

AMRAP Burpees

A: 6 mins on 2 minutes off x 3.

AMRAP

6 Deads at 225/155,

12 push ups,

12 T2Bs,

24 WB,

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At one of the following times:

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20 rounds of

8 criss-cross (reach with one or both hands)

8 lunges

8 lifting alternate hand and foot while holding a plank

Part A: 2 min on 1 minute off X 5 of:

AMRAP 12 DB thrusters 35/25, 60 DU, 12 C2B,

rest 5 minutes then part

Part B: 2 min on 1 minute off X 5 of:
400m/300m of rowing AMRAP burpees over the rower.

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At one of the following times:

6:00AM, Noon, or 6:30PM

21-15-9 of

Burpees followed by 75 Toe Taps or DU after each set

Rest 5 minutes

21-15-9

Odd Object DL and squat Jumps

Rest 5 Minutes

21-15-9

Skater hops and Odd object hang clean and jerk

Row 500m
50 DB DL 50/35

40 Burpees to a 25lbs plate

30 pull ups

20 T2Bs

10 HSPU

A: On the 6 minutes for 3 rounds -

2 rounds of 9 DB thrusters 50/35, 18 T2B, 36 air squats.

30 seconds on 45 seconds off x 21 rounds.

Rds 1-7 - 8 push jerks 155/105 AMRAP C2B,

Rds 8-14 - 8 power cleans 155/105 and AMRAP Push ups,

Rds 15-21 - 8 deads 155/105 AMRAP squats

Zoom at Home Option:

15 MIN AMRAP Ladder

1,1,2,2,3,3

Box jump or step up

Single Arm odd object thruster

To join our coached class for this WOD click on the following link:

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At one of the following times:

6:00AM, Noon, 6:30PM

All sets are base off your 2km row Pace

A:

600M - (pace -1)

Rest 1 minute

400M (pace -3)

Rest 2 minutes

x 4

B:

After a 4 minute rest

1km at pace

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4 minutes on 2 minutes off x 5

AMRAP and pick up where you left off

48 Toe taps/DU

24 Odd object snatch

12 Single Arm Devil Press

To join our coached class for this WOD click on the following link:

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At one of the following times:

6:00AM, Noon, 6:30PM

5 min EMOM -

1 Full clean and jerk at 80%

Rest 3 minutes

5 min EMOM

1 Full clean and jerk at 85%

Deadlifts -

1x6 at 60%,

1x5 at 65%,

1x5 at 70%,

2x5 at 75%,

3x3 at 80%

Zoom at Home Option:

40 min EMOM

Score is Completed rounds, if you can't finish take the next minute as a recovery round

Odd minutes -

5x (start standing, down to hollow body rock to back to your feet, squat jump, + 4 lunges)

Even minutes -

5x (start standing inch worm to a push up and inch worm back out to a full standing position)

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At one of the following times:

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A: 10 mins on 2 minutes off x 2.

Round 1 - 2000 m row AMRAP 7 thrusters at 115/85 and 7 C2B.

Round 2 - AMRAP 7 hang squat cleans 115/85, 7 HSPU,

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5 Hollow Body rocks

10 crunches

15 sit-ups

20 V-ups

30 Odd Object push press

50 Criss Cross and reach for the ground

Rest 2 minutes

3 rounds total!

To join our coached class for this WOD click on the following link:

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At one of the following times:

6:00AM, Noon, 6:30PM

90 seconds on 45 sec rest X 12 rounds.

Odd rounds 20 WB, 6 BMU AMRAP Burpees to a 25lbs plate.

Even rounds 50 DU AMRAP Alternating DB Snatch 50/35.

In total you get 18 minutes of training

Zoom at Home Option:

3 rounds for time of:

100 toe taps

20 Odd object Hang power clean and jerk

Rest 5 minutes

3 rounds for time of

50 squats

25 odd object snatch

To join our coached class for this WOD click on the following link:

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At one of the following times:

6:00AM, Noon, 6:30PM

5 RFT

10 DB deadlifts 50#/35#

80 feet farmer walk 50#/35#

40 feet OH lunging with one DB

A: 21-15-9 of 115lbs thrusters and bar hop burpees

B: Establish 1 RM hang clean

45 seconds on 90 seconds off x 14 rounds.
15 lateral Box jump overs at 20"/16" + AMRAP KBS 2/1.5

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For time

200 Box Steps ups (16"/12")

100 Burpees

80 sit-ups

60 push ups

40 criss-cross

20 inch worms to a push-up and back out

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At one of the following times:

6:00AM, Noon, and 6:30PM

All sets are base off your 2km row Pace

Rest 3 minutes

Round 1 - rest 1 minute after each set

300m (pace -3)

400m (pace -2)

500m (pace -1)

600m (pace -1)

Rest 3 minutes

Round 2 - rest 1 minute after each set

300m (pace -3)

400m (pace -3)

500m (pace -2)

600m (pace -2)

Zoom at home option:

Accumulate 200 Odd odd object twists

However at the start of each minute you must perform

10 odd object thrustersTo join our coached class for this

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At one of the following times:

6:00AM, Noon, and 6:30PM

A: Deadlifts - 1x6 at 60%, 1x5 at 65%, 3x5 at 70%, 2x4 at 75%

B: 10 rounds for time of 12 WBs, 24 lunges, 48 DU

A: Deadlifts - 1x6 at 60%, 1x5 at 65%, 3x5 at 70%, 2x4 at 75%

B: 10 rounds for time of 12 WBs, 24 lunges, 48 DU

Zoom at home option:

3 min on 90 sec off x 6

9 push ups

18 odd object deadlifts

36 Plank shoulder taps

72 Toe Taps

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At one of the following times:

6:00AM, Noon, and 6:30PM