“Tuscan Leather”
With a partner, One athlete working at a time, athletes switch after each complete round.
5:00 AMRAP
10 Slam balls (40/20)
10 Box jump over 20″
2:00 Rest
6:00 AMRAP
12 Calories – Assault bike
20 Double unders
2:00 Rest
3:00 AMRAP
3 Slam ball Cleans (40/20)
6 Slam ball thrusters (40/20)
2:00 Rest
* 2 Rounds * Score is total number of rounds and repetitons.
Pendlay Row 5×5 – Rest 90 Seconds – Build weight throughout the five sets.
Super set
Bench Press 5×3 – Rest 2:00 – Build to a heavy triple.
WOD
“Slide Show”
3 Rounds for total working time of:
800m Run
10 HSPU
7 Muscle ups/14 Ring dips
Rest 60 seconds after each round.
*Workout is scored for total working time, however times for each round should be noted.
WOD
“Incredible Hulk”
20 minute AMRAP
5 Deadlifts (115/75lb)
5 Hang power cleans
5 Front Squats
5 Push press
5 Back squats
Strict pull up 5×5 – 1 second hold at the top + 5 second negative, rest 90 seconds.
Superset
GHD Raise 5×8 – rest 90 seconds.
WOD
*If you have a karen time of 6 minutes or less perform:
“Heavy Karen” – 150 wallball shots (30/20lb)
– Or-
“Karen”
150 Wallball shots for time. (20/14lb)
6×3 Behind the neck push press (Snatch grip) 2:00 rest between sets.
-Then-
4×2 Snatch lift off @ 75-85% (Pause at the knee for a two count) rest 2:00 between sets.
WOD
“Hyena”
10 minute AMRAP
20 Burpees over the bar (Any style)
20 Overhead squats (135/95lb)
12 minutes to find a heavy front squat for the day.
WOD
“The Red Flower”
15 minute time cap.
5 Rounds for time of:
500m row
12 KB Swings (53/35)
2/1 – Rope climbs (2m/1f)
15.5
27-21-15-9 reps for time of:
Row (calories)
Thrusters (95/65)
10:00am Bring a friend WOD
14 minute AMRAP – With a partner – Ascending reps by 5 of:
5 Wall balls
5 ab mat sit ups
5 single jump ropes
one partner does 5 reps of all three movements while the other partner runs 100 meters. Athletes switch and increase reps by 5 each time.
In a team of 4, two athletes at each end. Push a sled 25 yards to the athlete at the other end then they will push back etc, until every athelete has pushed the sled. Start with an empty sled and add weight each round.
The weight should never get to a point that it can’t be pushed in a continuous effort.
9 total rounds – adding weight each round. 40 second rest after all 4 athletes have pushed the sled 25 yards.
WOD
“Density”
22 minute AMRAP
40 calories on the assault bike
20 Burpee pull-ups (any style grip can be used)
10 Hang power snatch (115/75)
30 Calories on the assault bike
15 Burpee pull-ups
10 Hang power snatch (115/75)
20 Calories on the assault bike
10 Burpee pull-ups
10 Hang power snatch (115/75)
When you finish start back from the top.
Strength
4×4 Behind the neck Push Press – Rest 2:00 between sets.
“Fight Gone Bad!”
Three rounds of:
Wall Ball (20/14)
Sumo Deadlift high pull (75/55)
Box jump (20″ box)
Push Press (75/55)
Row (calories)
In this workout you move from each of the five stations in the workout. The clock does not reset or stop between exercises. This is a five minute round from which a one minute break is allowed before repeating. On call of “rotate”, the athletes must move to the next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Score is total number of repetitions accumulated during the three rounds.
Todays workout is brought to you by our athlete profile of this month: Melissa C.
10 minutes working on rope climbing.
10 minute EMOM- Alernate between even and odd minutes.
Even – 1 rope climb
Odd – 6-12 unbroken Toe to bar
WOD
21-15-9
Deadlifts (185/125lb)
Backsquats (185/125lb)
