Group Warm up
Group Mobility
Strength
5×2 Hi hang clean & jerk ( heavier than last week) – 2:00 rest between attempts.
4×3 Clean pull above the knee – 2 count pause – ( heavier than last week) 1:30 between attempts.
WOD ( Workout of the day )
"Volcano"
5 Rounds for total working time:
200m run
15 Target burpees
Rest 1:1
* All workouts can be scaled on an individual basis.
fun partner workouts to crown the fittest team at Fate!
Group warm up
Group Mobility
Strength
3×3 Overhead Squat – build to a heavy but not max triple – rest 2:00 between sets.
5×2 hang power snatch – rest 1:30 between sets.
WOD ( Workout of the day )
this is a retest from 4/22/16
"Density"
22 AMRAP of:
40 Calorie assault bike
20 burpee pull ups – any grip
10 hang power snatch (115/75lb)
30 Calorie assault bike
15 burpee pull ups
10 hang power snatch (115/75lb)
20 Calorie assault bike
10 burpee pull ups
10 hang power snatch
165 reps in a round, if you finish start back from the top.
Group Warm up
Group Mobility
WOD ( Workout of the day )
"Resting triple three"
With a partner complete 3 rounds of:
1k Row
100 double unders
1 mile run
Rest 3:00 between rounds.
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
5×2 Hi hang snatch – 2:00 rest between doubles.
3×3 Snatch first pull ( 2 second pause above knee)
WOD ( Workout of the day )
"Sweet & Sour"
6 minute AMRAP
15 Deadlifts 155/105lb
12 Hang power clean 155/105lb
9 push ups
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
3×5 Back squat – rest 2:00 between sets.
WOD ( Workout of the day )
"Slip & Slide"
3 rounds for total reps:
1 minute max slam ball (20/40lb)
1 minute rest
1 minute max box jump overs (20/24")
1 minute rest
1 minute max shuttle run 80ft'
1 minute rest
Cash out : 3 x 12 GHD sit ups
Group Warm up
Group Mobility
Strength
5×2 Hi hang clean + 1 jerk – rest 2:00 between sets.
3×3 Clean first pull (2 second hold above knee) – rest 1:30 between sets.
* All barbell work is done to a challenging set but not a max effort.
WOD ( Workout of the day )
" The kitchen sink"
30 Wall ball shots (20/14lb) RX+ (30/20lb)
Then
3 rounds of:
7 burpees
14 push press (95/65lb) RX+ (135/95lb)
21 Kb swings – American (53/35lb) RX+ (70/53)
Then
30 Wall ball shots
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the day )
30 minute AMRAP ( as many rounds as possible) Teams of two, alternate full rounds
10 Calories Assault bike
8 Wall ball shots
8 Burpees
*All workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
Strength
6x50m Farmers carry ( AHAP) – rest as needed between sets.
WOD ( Workout of the day )
"5/4/16 – Retest"
75 Double unders
21 Push jerk (155/105)
21 Calorie row
15 Push Jerk
15 Calorie row
9 Push jerk
9 Calorie row
75 Double unders
*Workouts can be scaled on an individual basis.
Group Warm up
Group Mobility
WOD ( Workout of the day )
"Karannie"
For time
Wall ball shots: 30/30/30/30/30
Double unders: 50/40/30/20/10
Sit ups: 50/40/30/20/10
*All workouts can be scaled on an individual basis.
