21-15-9 of
135 Push jerks and T2Bs
Rest 5 minutes
9-15-21
Front Squats and bar hop burpees
At Home Zoom Option offered at 6:00AM and Noon
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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)
On the 4 minutes row 750m/600m X 10 at 2km Pace + 4sec.
At Home Zoom Option offered at 6:00AM and Noon
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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!
On the 6 minutes X 4 -
60 DU, 15 C2Bs, 10 HSPU, 5 Full cleans at 185/125
Score is total rest - so get after it!
At Home Zoom Option offered at 6:00AM and Noon
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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
1 min on 1 min off - X 16 rounds -
Odd rounds :
18/15 cals on the rower AMRAP Burpees over the rower,
Even rounds:
20 WB AMRAP MU
At Home Zoom Option offered at 6:00AM and Noon
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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
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lb. for the front squats and thrusters
Time cap: 15 min.
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
Part A:
Work up to a heavy triple on bench
Part B:
10 Rds of 8 Muscle snatch 75/55, 6 pistols, 4 BM
At Home Zoom Option offered at 6:00AM and Noon
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Accumulate 500 step ups
Start very minute with a 30 second plank
A: On the two minutes for 10 rounds at increasing loads 2 Jerks and 2BJ at 36"/28".
At Home Zoom Option offered at 6:00AM and Noon
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12 Odd object deadlifts
9 Odd object bear hug squats
6 odd object thrusters
1 minute plank
rest 1 minute
x 10 rounds
On the 7 minutes x 4. Score is cumulative rest mark rest.
50 WB - 25 Cal row - 20 T2B
At Home Zoom Option offered at 6:00AM and Noon
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On the 90 seconds! x 20
12 Med ball Twist
6 sit -ups
12 J lunges
6 squats
If you can't finish take a round off
Score is total amount of completed rounds
80 secs on 40 seconds off X 6 -
Rest 5 minutes and repeat
AMRAP and pick up where you left off
10 DB power cleans at 50/35 + 8 HSPU.+ 6 DB thrusters
At Home Zoom Option offered at 6:00AM and Noon
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30 min EMOM
1. 5 push ups
2. 10 Odd object press
3. 15 squats
If you can’t get the work done in a minute then rest 1 minute and get back in and try.
Score is total completed rounds!
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
50-lb. dumbbell, 24-in. box
Time cap: 20 min.
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
1 minute AMRAP at each station 3 rounds
1 - burpee over an object
2- sit-up to a twist
3 - push ups
4 - odd object hang snatch or swing
5 - Odd object ground to overhead
6 - rest
On the 2:30 x 8
5 Power snatch 155/105
10 C2Bs
20 WBs
Score is cumulative rest
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
Accumulate a 4 minute plank
Then:
200 lunge steps
100 squats
50 push ups
25 V-ups
Finish with a 4 minute plank!
On the 2 minutes x 10 at increasing loads - 2 full cleans
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
8 rounds of
8 burpees
8 jumping squats
Rest 2 minutes
8 rounds of
8 Bent over odd object strict press
8 push press with odd object
Rest 2 minutes and repeat!
7 minutes on 2 minutes off, 7 minutes on, 4 mins off, finish with 7 minutes on.
For this WOD you'll have to set the clock to count up from zero and track your work/rest.
The WOD is as follows - AMRAP - 18 Box jump overs 24/20", 14(7 per arm) One arm DB thrusters at 50/35, 10 T2B. Start where you finish on every work interval.
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
Tabatta - Max reps with 20 sec on / 10 sec off x 8 rounds /movements
Mountain Climbers
Med Ball Twist
Odd Object seated strict Press
Odd object KBS
Rest 3 minutes and repeat
1 min on 30 seconds off X 10 -
Odd - rounds - 5 Bar MU + AMRAP alternating DB Full snatch 50/35.
Even Rounds - 14/12 Cals AMRAP Burpees over the rower
Rest 5 minutes and repeat
At Home Zoom Option offered at 6:00AM and Noon
Zoom link: https://us02web.zoom.us/j/85843704278
Zoom WOD:
10-9-8-7-6-5-3-2-1
of Burpees
Hollow Body Rocks
Rest 3 minutes then
1-2-3-4-5-6-..10
of the same movements
On the 6 minutes x 4
80 DU
1 legless rope climb
40 WB
1 legless rope climb
20 GHD sit-ups