A great chipper
Old School WOD
Fun Friday
2:30 min on 2:30 minutes off x 6
1 Rd of DT + AMRAP CINDY
Zoom at home option at 6:00AM, Noon, 6:30PM:
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21-15-9-6-3 of
DB deadlifts, DB power cleans, DB push jerks and 1 arm Devil's Press
You got this
A: 2km row test
B: Mobility
Zoom at home option at 6:00AM, Noon, 6:30PM:
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48 lunges, 24 criss-cross, 12 push ups, x 3
Rest 2 minutes and repeat x 3 (9 rounds total)
Lift It
On the 2 minutes at increasing loads find your 1 RM clean and jerk
Zoom at home option at 6:00AM, Noon, 6:30PM:
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10 cycles of -2 minutes on 1 minute OFF -
80 DU or Toe taps, 15 V-ups, AMRAP DB push press
FGB
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20/16 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
Zoom at home option at 6:00AM, Noon, 6:30PM:
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18 minute EMOM
1- Even Minute - 20 1 arm OH lunges 50/35
2- AMRAP - One Arm Devil Press 50/35
3- Rest
Welcome to test Week
A: Elizabeth
21-15-9
Squat cleans 135/95 and ring dips
B: Max DU in 2 Minutes
Zoom at home option at 6:00AM, Noon, 6:30PM:
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21 Plank shoulder Taps
15 V-ups
9 man-makers
3 RFT
Rest 3 minutes and repeat x 2
Perfect Combo!
Why isn't it a 20 min AMRAP?
Back in Miami...
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
Zoom in option:
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/89403892090
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
Final Day before we test
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)
Zoom in option:
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/89403892090
At one of the following times:
6:00AM, Noon, or 6:30PM
12 DB hang squat clean 50/35, 24 BJ 20"/16", 36 med ball twist
X 2 rounds
then rest 2 minutes and repeat
Damn we getting strong!
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%
Zoom in option:
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/89403892090
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
It's a grind
A: 6 mins on 2 minutes off x 3.
AMRAP
6 Deads at 225/155,
12 push ups,
12 T2Bs,
24 WB,
Zoom in option:
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/89403892090
At one of the following times:
6:00AM, Noon, or 6:30PM
20 rounds of
8 criss-cross (reach with one or both hands)
8 lunges
8 lifting alternate hand and foot while holding a plank
Just keep moving!
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.
Zoom in option:
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/89403892090
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
Chipper!
When do we get to rest?
Little Sprints!
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:
https://us02web.zoom.us/j/82130738148
At one of the following times:
6:00AM, Noon, 6:30PM
You'll be so ready to test!
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
Zoom at Home Option:
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:
https://us02web.zoom.us/j/82130738148
At one of the following times:
6:00AM, Noon, 6:30PM
All the strength Work
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)
To join our coached class for this WOD click on the following link:
https://us02web.zoom.us/j/82130738148
At one of the following times:
6:00AM, Noon, 6:30PM