4 minutes on 90 seconds off x 6 rounds -
400M run, 20 DB lunge (50#s), 10 strict HSPU, AMRAP Devil press
At home Zoom Option offered at 6:00AM and Noon daily
https://us02web.zoom.us/j/82785695953
1 minute on
1 minute off
x 20
16 lunges
8 push ups
AMRAP Air squats
Part A: 60 seconds on 45 seconds off X 8 rounds of AMRAP 18/15 cals on the rower AMRAP burpees over the rower,
Rest 5 minutes then
Part B: 8 Minute AMRAP - of 8 push jerks (155/105)+ 1 round of C2B CINDY.
Score Part A and B separately
At home Zoom Option offered at 6:00AM and Noon daily
https://us02web.zoom.us/j/82785695953
21-15-9
Chair dips and odd object full clean
rest 3 minutes
21-15-9
Sit-ups
Push press
Rest 3 minutes
21-15-9
Power lunges
Mountain climbers
6 rounds of 90 seconds on 60 seconds off:
Complete 200m run, 12 T2B, AMRAP Power snatch at 95/65.
Rest 5 minutes for time:
15 power snatches, 10 T2Bs, 200m run!"
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
Break up as needed!
600 toe taps
400 shoulder taps from plank
200 lunges
A: Deads -
1x6 at 60%, 1x6 at 65%,
1x4 at 70%, 1x4 at 75%,
1x3 at 80%, 1x3 at 80%
and 2x2 at 90%.
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 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
4 mins on 2 min off X 5
AMRAP and pick up where you left off
21 Odd object Hang snatch or KBS
15 squats
9 sit-up to a twist
A: Clean clusters 5 min EMOM of 5 full cleans at 60% of 1 RM clean and jerk
B: 3 rounds of 400m run, 40 feet of handwalking, 20 C2B
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
50 step ups
50 odd object bent over rows
50 odd object KB snatch
50 lunge steps
50 supermans
50 sit-ups
50 odd object thruster
50 burpees
50 DU/toe taps
3 minutes on 90 seconds off x 6 rounds
400m run, 80 DU, 4 MU, AMRAP WBs
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
1-2-3-...10
Odd object snatch
One round of the following after each set:
5 push ups
10 sit-ups
15 squats
Part A:
45 seconds on 30 seconds off X 8 rounds of
AMRAP cals on the rower
Then rest 5 minutes then
Part B:
45 seconds on 30 seconds off X 8 rounds -
10 DB thrusters 50/35 and AMRAP burpees to a 25lbs plate
At Home Zoom Option offered at 6AM or Noon daily!
Link:
https://us02web.zoom.us/j/83950735288
2 rounds for time of:
100 double-unders
20 overhead squats (115/85) or one DB
100 double-unders
12 Man Makers
100 double-unders
20 dumbbell snatches (50/35)
100 double-unders
12 Man Makers
For time, wearing a weight vest:
1,600-m run
Then, 12 rounds of:
4 strict handstand push-ups
8 chest-to-bar pull-ups
12 squats
Men wear a 20-lb. vest
Women wear a 14-lb. vest
Time cap: 25 minutes
At Home Zoom Option offered at 6:00AM and Noon
https://us02web.zoom.us/j/89531690997
ZOOM WOD:
30 min EMOM
1. 80 DU
2. 20 DB snatch 50/35
3. 20 BJ over 24"/16"
4. 20 Sit-ups
5. AMRAP One arm devil press
6. REST
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)
On the 6 minutes x 4
80 DU
1 legless rope climb
40 WB
1 legless rope climb
20 GHD sit-ups