Mobility
Dynamic
Endurance Dynamic Effort Lift
Push Press
12 x 2 reps
55% 1RM
every 45 seconds
Regular WOD
Seven rounds for time of:
5 Toes to Bar
10 Wallball shots, 20/14
15 Kettlebell swings, 35/25
20 Double-unders
Endurance WOD
5 Rounds
15 Hang Squat Cleans 135/95
30 Push ups
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Tabata Runnng
Posted in WOD
Mobility
Dynamic
Regular WOD
10-9-8-7-6-5-4-3-2-1
1 Arm DB Snatch R 50/35
1 Arm DB Snatch L 50/35
Burpee Box Jump 24/20
Endurance WOD
Dead Lift
5 – 5 – 5 – 5 – 5
Cash Out
Tabata Runnng
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Mobility
Dynamic
Max Effort Lift
Box Squat
5-5-5 warm ups
1-1-1-1-1 work to 1RM
Regular WOD
12 Amrap
200m run
10 Push Press 95/65
7 Thrusters 95/65
Endurance WOD
Lynne
5 Rounds
Max reps Bench Press (heavy)
Max Pull ups.
Cash Out
400m Run
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Mobility
Dynamic
Max Effort Lift
Push Press
5-5-5 warm ups
1-1-1-1-1 work to 1RM
If not done Monday.
Regular WOD
Happy Valentines Day
2 Rounds with a Partner-one person works at a time
14 Pullups
14 Med Ball Sit ups – to partner
14 Burpees
14 Wall Ball – pass to partner
14 Box Jump
14 Thrusters – med ball – pass high to partner
14 Push up/hand touch – up and down together/clap a hand at top
14 Over and Unders
14 OH Squat
14 Box Jump
14 KB Swing
14 linked back to back get up
14 Lunges
14 Rocket Jumps
Cash Out
400m Run
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Mobility
Dynamic
Max Effort Lift
Push Press
5-5-5 warm ups
1-1-1-1-1 work to 1RM
Regular and Endurance WOD
“Tabata Something Else”
Tabata pull-ups
Tabata push-ups
Tabata sit-ups
Tabata squats
There is no rest between exercises.
Cash Out
400m Run
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Mobility
Dynamic
Regular and Endurance WOD
10 Thrusters 135/95
15 Pull Ups
400m Run
20 Thruster 95/65
15 Pull Ups
600m Run
30 Thrusters 65/45
15 Pull ups
800m Run
Cash Out
Stretch and Roll Out
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Mobility
Dynamic
Cobra Kai
15 min AMRAP
10 SDHP 95/65
10 Ring Push Ups
20 Sit Ups or GHD
Cash Out
Coaches Choice
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Mobility
Dynamic
Dynamic Lift
Deadlift
3-2-2-2-1-1-1-1-1
Choose a weight that is hard but you can perform the technique with excellent form but moving fast.
Pace Maker
21-18-15-12-9-6-3
Wallball 20/14
Med Ball cleans 20/14
Endurance WOD
5 Rounds
200 m
15 Handstand Push-Ups
15 Pull-Ups
Cash Out
Tabata Running
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Mobility
Dynamic
Regular andEndurance WOD
Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips
Cash Out
Tabata Sit-Ups
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Mobility
Dynamic
Max Effort Lift
Back Squat
5 – 5 – 5
40-50-60%
1-1-1-1-1 Heavy Singles
Regular and Endurance WOD
3 Rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Rest 3 mins between rounds. This means you should be going all out. No need to rest or take a water break during the round. Put the hammer down!
Cash Out
400m Run
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