A: Deadlifts 6x5 at 77.5%
Super set with 3 x15 Bicep curls
B: 4 x AMRAP pull ups (goal is 12+ reps use a band if needed)
C: 4XAMRAP ring dips (goal is 12+ reps use a band if needed)
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/89531690997
ZOOM WOD:
10 Push press
20 Hollow Body rocks
10 cleans
15 V-Ups
10 deadlifts
10 sit-ups
Rest 2 minutes
x 8
1000m row
50 thrusters 45/35 (empty bar)
30 Pull ups
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/89531690997
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)
5 min ladder of
HSPU with x 10 of DU
(1 HSPU + 10 DU, 2 HSPU + 20 DU, 3 HSPU + 30 DU etc...)
rest 5 minute
5 min ladder of
MU and x 5 of WB
(1 MU + 5 WB, 2 MU + 10 WB, 3 MU + 15 WB...)
Rest 5 minutes
5 min ladder of:
5 T2BS with 5 deadlifts 185/125
(5 T2BS, 5 Dead, 10 T2Bs + 10 Deads, 15 T2Bs + 15 Deads…)
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/89531690997
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
On the 3:30 minutes x 7
- 12 lunge step with a pair of 50/35 lbs DB in front rack,
- 8 push press/jerk with the DBs followed by
- 12 burpees box jump (24/20" box for everyone).
Score is cumulative rest.
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/89531690997
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
Run 1,200 meters
63 kettlebell swings (1.5/1 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull-ups
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/87879833167
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: Deadlifts, 1x6 at 65%, 2 x6 at 70% and 3x5 at 75%
B: Strict pull ups 4 x AMRAP
C: Strict ring dips 4xAMRAP
D: Bicep curls 3x12 heavier the last week
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/87879833167
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)
12 min AMRAP
Start with a 1500m row, then with the remaining time
AMRAP
9 HSPU
6 lunges
3 Snatch 165/105
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/87879833167
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.
60 DU,
40 feet of handwalking,
6 MU rest 1 minutes x 5
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/87879833167
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)
Part A: 5 cycles of 1:45 minutes on 1 minute OFF -
Run 200m, 15 C2B, AMRAP Full clean 225lbs/155lbs.
Rest 5 minutes -
Part B:
5 cycles of 1:45 minutes on 1 minute OFF
Run 200m, 15 T2B AMRAP Bar Hop Burpees
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/87879833167
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 Thrusters
50 Burpees
50 Double-Unders
On the 7 minutes complete
A: 400m run + 4 rounds of C2B Cindy
B: 400m run + 40 DB 50/35 snatch
C: 400m run + 20 BM
Score is total rest accumulated across all sections
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/86784364825
Part A:6 DB snatch 8 DB single arm press10 DB single arm thrusters
12 MIN AMRAP
Part B:15 minutes of static Holds
A: Deadlifts 3x5 at 65% and 3x5 at 70%
B: One arm DB rows 3x12
C: DB chest flies and chest press 3x12
D: DB bicep curls 3x12
E: At your 2km pace +4
Row 1000m rest 1 minute x 2
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/86784364825
4 minutes on 90 seconds off x 6 rounds
50 criss cross, 25 OH DB lunge, 15 cleans, AMRAP Single arm Devil Press
21 HSPU, 21 front squats 135/95, 21 T2Bs
15 HSPU, 15 front squats, 15 T2Bs,
9 HSPU, 9 Front squats 9 T2Bs
Rest 5 minutes
800m run
Time ends after the WOD the run is bonus!
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/86784364825
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
(400m run, 20 BJ overs at 20/24, 10 DB hang squat clean 50/35), X 2 rounds then rest 2 minutes and repeat
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/86784364825
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
5 rounds of 90 seconds on 1 min Off:
12 power cleans at 155/105, 60 DU, AMRAP Burpees over the bar
After a set 5 minute set rest
5 rounds of 90 seconds on 1 min off
30 WB, AMRAP T2BS
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/86784364825
2 rounds fort time of:
120 squats, 90 lunges, 60 Sit-ups, 15 Man Makers