A: Superset seated shoulder press 4x15 with Bicep curls also 4x15

B: Bent over barbell rows 4x8 at 50% of your 1 RM clean and jerk C: WOD - For time: 27-21-15-9 of cals on the rower and 95/65 lbs thrusters

50 Box jump, 24/20 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1.5/1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Minute 0-4 -

4 rounds - 5 full snatches at 155/105 and 3 BM,
Minute 4-8 rest,
Minute 8-12
5 rounds 5 power cleans at 155/105 and 6 strict HSPU,
Minute 12-16 rest,
Minute 16-20 -
6 rounds of 5 deadlifts 155/105 and 9 bar hop burpees.
Score is time for each WOD add one second per non-completed rep."

At home Zoom Option offered at 6:00AM and Noon daily

https://us02web.zoom.us/j/82785695953

20 seconds on 10 seconds off x 8 rounds per movement

Mountain Climbers

V-ups

Burpees

Shoulder taps from Plank

Rest 5 minutes then

Push ups

Side lunges

Odd Object thruster

Odd object straight legged deadlift

A: Test 1 RM DL

B: Test max strict pull ups and max strict push ups or ring dips

At home Zoom Option offered at 6:00AM and Noon daily

https://us02web.zoom.us/j/82785695953

A: 3x 10 Hollow body rocks

B: Start each minute with a 30 second plank
with the remaining time accumulate 200 box step ups

*12 “ Box step ups holding a heavy object in bear hug.

Time Cap is 20 minute

A: Clean clusters 5 min EMOM of 5 full cleans at 65%.

B:

For time :
Run 400m + 200 DU + 10 MU.
Run 200M + 100 DU + 5 MU

At home Zoom Option offered at 6:00AM and Noon dailyhttps://us02web.zoom.us/j/82785695953
AMRAP in 4 minutes
12 Sit-ups
12 Bent over rows with a heavy(ish) odd object
12 push press using an odd object
Rest 2 minutes
x 4 cycles

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

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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

Start with 1000m run followed by:

5 rounds of

15 Handstand push-ups

15 Ring dips

Finish with 1000m row

17 min EMOM for max reps/cals at every station

1- WBs

2 - SDHP 75/55

3 - Box Jumps 20"/16"

4 - Push Press 75/55

5 - Row for Cals

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

Level 1 certification, making our coaches better to serve you better!

Gym is closed see you Monday!

Level 1 certification, making our coaches better to serve you better!

Gym is closed see you Monday!

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