WOW (Workouts-of-the-Week)

“Isabel” For Time (Rx – 135 lbs):

• 30 Snatches

5 Rds for Time:

• 50 m Run
• 50 Lunges

20 Minute AMRAP (As Many Rounds As Possible):

• 10 Push-Press (95 lbs – males / 65 lbs – females)
• 100 m Row
• 10 Handstand Push-Ups

5 Rds for Time:

• 20 Wall-Balls (20 lbs)
• 10 Box-Jumps (36″)

Muscle-Ups (Technique):

Practice technique, then complete 7 minimum (compare to Jul 10th)

• If 7 not completed, do 30 Pull-Ups & 30 Dips

“Chelsea” Each minute on the minute for 30 minutes:

• 5 Pull-Ups
• 10 Push-Ups
• 15 Squats

5 Rds for Time:

• 5 Snatch (95 lbs) – males / 65 lbs – females)
• 20 Tuck Jumps

12 Minute AMRAP (As Many Rounds As Possible):

• 9 Push-Ups (Hand release)
• 12 Kettlewell Swings (35 lbs – males /25 lbs – females)

5 Rds for Time:

• 50 m Weighted Lunges (45 lbs – males /25 lbs – females)
• 100 m Sandbag Run

15 Minute AMRAP:

• 200 m Row
• 20 Double-Unders

Row for Time:

• 2000 m (2 km)

AMRAP for 10 min:

• 10 Box Jumps (40″)
• 20 One-Legged Squats, alternating

5 Rds for Time:

• 20 Double-Unders
• 10 Toes-to-Bar
• 5 Deadlifts (225 lbs – males /135 lbs – females)

3 Rds for Time:

• 100 m Run
• 25 Lunges (each leg)

3-3-3-3-3 Overhead Press:

• work up to, then do 5 x 3 Rep max

5-5-3-3-1-1-1 Snatch:

• For Technique to max rep

5 Rds for Time:

• 500 m Row
• 10 Handstand Push-Ups

21-15-9 Reps for Time:

• Back Squats (135 lbs – males / 95 lbs – females)
• Double-Unders
• Lunges

3 Rds for Time:

• 10 Clean & Jerks (95 lbs – males / 45 lbs – females)
• 100m  Farmers Carry (95 lb Barbells – males / 45 lbs – females)

For Time:

• 50 Box Jumps (36″)
• 50 Burpees

Lunges for Total:

• 24 Rds: Each Rd – 15 Sec on, 15 Sec off

Elizabeth:

21-15-9 reps for time of:

• 135 lb. Cleans
• Ring Dips

12 Minute AMRAP:

• 10 Box Jumps (36″)
• 10 Deadlifts (225 lbs – males / 135 lbs – females)
• 10 Burpees

5 Rds for Time:

• 10 Toes-toBar
• 10 Overhead Press (155 lbs – males / 115 lbs – females)

2 Km Run for Time:

• Every 500m – stop ad do 50 Air Squats

Rest

Row for Distance:

(Compare to 150622)

• 24 Rds: Each Rd – 15 Sec on, 15 Sec off

“Fran”:

(Compare to 150623)

3Rds, 21-15-9 reps, for time of:

• Thrusters (95 lbs / 65 lbs)
• Pull-Ups

Strength Training:

• 5-5-5-5-5 Back Squat
• 3-3-3-3-3 Deadlifts
• 5-5-5-5-5 Bench Press

12 min AMRAP:

• 25 Double-Unders
• 25 Box-Jumps
• 35 Kettlebell Swings (35 lbs/10 lbs)

5-5-5-5-5 Thrusters:

• not timed, achieve 5 rep max

5 Rds for TIme:

• 10 Pull-Ups
• 20 Toes-to-Bar

20 min AMRAP:

• 100m Farmers Carry (135 lbs – males /95 lbs – females)
• 20 Tuck-Jumps
• 30 Push-Ups

5 Rds for TIme:

• 5 Overhead Press
• 5 Kettlebell Snatch (each hand)
• 200m Row

For Time:

• 100 Overhead Weighted-Lunges (45 lbs – males /25 lbs – females)

5 Rds for TIme:

• 10 Box Jumps (24″)
• 10 Air Squats

5 Rds for TIme:

• 10 Handstand Push-Ups
• 250 m Row

20 min AMRAP:

• 10 Burpees
• 10 Weighted Squats (45 lbs – males /25 lbs – females)
• 10 Double-Unders

TABATA:

Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals, then rest a minute. Tabata score is the least number of reps performed in any of the eight intervals.

• Medicine-Ball Clean & Jerks (20 lbs) <8 intervals>
• Rest 1 min.
• Wall-Balls (20 lbs) <8 intervals>
• Rest 1 min.
• Scissor Kicks <8 intervals>
• Rest 1 min.
• Kettlebell Swings  (95 lbs) <8 intervals>

For Time:

• 200 Tuck Jumps

5-5-5-5-5 Back Squats:

• Achieve 5 Rep Max

5 Rds for TIme:

• 200 m Row
• 10 Handstand Push-Ups

20 min AMRAP:

• 10 Deadlifts (225 lbs – males /135 lbs – females)
• 20 Double-Unders
• 30 Weighted Squats (45 lbs – males /25 lbs – females)

5 Rds for Time:

• 5 Overhead Press (155 lbs – males /115 lbs – females)
• 10 Push-Ups

Muscle-Ups (technique):

• Practice muscle-up technique, then complete 7 minimum

Pyramid Handstand Push-Ups:

• 10 Handstand Push-Ups
• 9 Handstand Push-Ups
• 8 Handstand Push-Ups
• 7 Handstand Push-Ups
• 6 Handstand Push-Ups
• 5 Handstand Push-Ups
• 4 Handstand Push-Ups
• 3 Handstand Push-Ups
• 2 Handstand Push-Ups
• 1 Handstand Push-Ups

“5 Rds for TIme:

• 10 Back Squats (185 lbs /115 lbs)
• 20 Tuck Jumps

20 min AMRAP:

• 10 Pull-Ups
• 10 Push-Ups
• 10 Dips

5 Rds for Time:

• 20 (each leg) Weighted Lunges (45 lbs)
• 20 Deadlifts (225 lbs / 135 lbs)

burpes for Time:

• 150 Bar-Facing Burpees

Row for Distance – 24 Rds:

• Each Rd – 15 seconds on,  15 seconds off

“Fran”:

• 3Rds, 21-15-9 reps, for time of:
  • Thrusters (95 lbs / 65 lbs)
  • Pull-Ups

TABATA Maximus:

Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals, then rest a minute. Tabata score is the least number of reps performed in any of the eight intervals.

• Lungs with 25 lb plate, overhead or carry across your chest <8 intervals>
• Rest 1 min.
• Dead-lifts (115 lbs / 135 lbs) <8 intervals>
• Rest 1 min.
• KB swings (35 lbs / 25 lbs) <8 intervals>
• Rest 1 min.
• Push Press  (95 lbs) <8 intervals>

4 Rds for Time:

• 25 Burpees
• 25 Box Jumps (36″)

3-3-3-3-3 Back Squats:

• Practice technique, then move to 3 rep max

3-3-3-3-3 Overhead Squats:

• • Achieve 3 Rep max

5 Rds for time:

• 30 Double-Unders
• 20 Weighted Lunges (45 lbs / 35 lbs bar on back)

20 Minute AMRAP:

• 15 Snatch (75 lbs / 55 lbs)
• 250 m Row
• 30 Push-Ups

3 Rds for Time:

• 20 Kettlebell Swings (24 kg)
• 1 km Bike

Muscle-Ups (technique):

• Practice muscle-up technique, then complete 7 minimum

Pull-Up WOD – 10 Rds for Time:

• 3 Weighted Pull-Ups (45 lbs/25 lbs)
• 5 Strict Pull-Ups
• 7Kipping Pull-Ups
  • For weighted Pull-ups, place a 45 lb dumbbell between the legs above crossed ankles and jettison the dumbbells after third rep and continue with strict, the kipping.

Thrust for time:

• 50 Thrusters (95 lbs/65 lbs)
• 100 Tuck Jumps

Core for Time:

• Hollow Hold for 30 seconds
• 21 Deadlifts (225 lbs/135 lb)
• Hollow Hold for 30 seconds
• 15 Deadlifts (225 lbs/135 lb)
• Hollow Hold for 30 seconds
• 9 Deadlifts (225 lbs/135 lb)

Then,

• 800 m Run

10-9-8-7-6-5-4-3-2-1 reps for Time:

• Push-Ups
• Push-Press (115 lbs/95 lbs)

10 K Row for Time:

• 10,000 m (10 km) Row

Run for Time:

• 800m Forwards
• 400m Backwards
• 800m Forwards
• 400m Backwards

Press WOD:

• 10 Dips
• 30 Bench Press (Bodyweight)
• 20 Dips
• 20 Bench Press (Bodyweight)
• 30 Dips
• 10 Bench Press (Bodyweight)

Tabata Legs

• Interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals, then rest a minute. Tabata score is the least number of reps performed in any of the eight intervals.
• 45lb Barbell Step-Ups (24″) – 8 intervals
• Rest 1 Minute
• TuckJumps – 8 intervals
• Rest 1 Minute
• Barbell Squats (45lbs/35 lbs) – 8 intervals
• Rest 1 Minute
• 20lb Wall Balls – 8 intervals

5 Rds for Time:

• 200m Row
• 20 Push-Ups

3-3-3-3-3 Back Squats

• Move to 3 Rep max, full squat!

5-5-5-5-5 Reps of Squat Clean-Jerks

• work up to 5 Rep max

5 Rds for time:

• 250 m Row (135/95lbs)
• 10 Handstand Push-Ups

Filthy Fifty

• 50 Box jump (24”)
• 50 Jumping Pull-Ups
• 50 Kettlebell Swings (35 lbs)
• 50 Walking Lunges
• 50 Knees-to-Elbows
• 50 Push-Press (45 lbs)
• 50 Back Extensions
• 50 Wall Balls (20 lbs)
• 50 Burpees
• 50 Double-Unders

5 Rds for Time:

• 10 Front Squats (135/95 lbs)
• 400 m Run

10 min Burpees

• 10 Burpees on the minute for 10 minutes

Pyramid Handstand Push-Ups 

• 10 Handstand Push-Ups
• 9 Handstand Push-Ups
• 8 Handstand Push-Ups
• 7 Handstand Push-Ups
• 6 Handstand Push-Ups
• 5 Handstand Push-Ups
• 4 Handstand Push-Ups
• 3 Handstand Push-Ups
• 2 Handstand Push-Ups
• 1 Handstand Push-Ups

5 Rds for time:

• 10 Front Squats (135/95lbs)
• 20 Double-Unders

15 Min AMRAP (Complete as many rounds as possible in 15 min)

• 30 Sit-Ups
• 200 m Row
• 10 Sumo Deadlift High-Pulls (95/65 lbs)

5 Rds for Time:

• 30 Superman Back Extensions
• 30 Medicine-Ball Sit-Ups

10 Km Bike:

• Cycle on bike or stationary

5000 m (5K) Row

• Just Row for time

“FRAN”

3 Rds, 21-15-9 reps, for time of:

• Thrusters (95lbs/65lbs)
• Pull-Ups

15 Min AMRAP (Complete as many rounds as possible in 15 min)

• Run 200 m
• 15 Dips
• 30 KB Swings (1.5 Pood)

6 Rds Circuit (12 Min Workout):

• 1 min Double-Unders
• 1 min Planks

5-5-5-3-3 Reps of Back-Squats:

• Not timed (strength day)

Thrusters 3-3-3-3-3-3-3

• Work up in weight each set, till you’re at your 3 rep max (not timed)

Pull-Up & Box Jumps For Time:

• 10 Pull-Ups, 10 Box Jumps
• 9 Pull-Ups, 9 Box Jumps
• 8 Pull-Ups, 8 Box Jumps
• 7 Pull-Ups, 7 Box Jumps
• 6 Pull-Ups, 6 Box Jumps
• 5 Pull-Ups, 5 Box Jumps
• 4 Pull-Ups, 4 Box Jumps
• 3 Pull-Ups, 3 Box Jumps
• 2 Pull-Ups, 2 Box Jumps
• 1 Pull-Ups, 1 Box Jumps

15 Min AMRAP (Complete as many rounds as possible in 15 min)

• 7 Push Press (135/95)
• 10 Overhead Squats (135/95)
• 15 Toes-to Bar

5 Rds for Time:

• 20 Wall Balls
• 1000 m (1K) Row

10 min Burpees:

• 15 Burpees on the minute for 10 minutes