WOD:
A.
Four sets of:
Russian Step-Ups x 10 reps each leg
Rest 30 seconds
Dumbbell Bench Press x 8-10 reps
Rest 30 seconds
100-Meter Front-Racked Kettlebell Carry
Rest 30 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
30 Air Squats
10 Alternating Single-Arm Dumbbell Press (seated)
CW: 7 rds. plus 25 SAD (30# DB)
LW: 8 rds. plus 25 SAD (20# DB)
WOD:
A.
Every 90 seconds, for 18 minutes (3 sets of each):
Station 1 – Snatch-Grip Romanian Deadlift x 8 reps
Station 2 – Hollow Hold or Rocks or Plank x 45-60 seconds
Station 3 – Reverse Snow Angels x 60 seconds
Station 4 – Bottom’s Up Kettlebell Carry x 25 Meters each arm
B.
For time:
800 Meter Run
60 Kettlebell Swings
800 Meter Run
CW: 11:56
LW: 15:46
WOD:
A.
Three sets of:
Dumbbell Shoulder Press x 8 reps
Supine Ring Rows x 8-10 reps
Dumbbell Skull Crushers x 10-12 reps
Sit ups 10 reps
B.
Four rounds for time of:
200 Meter Row
30 Kettlebell Swings
15 Air Squats (go deep)
CW: 11:59
LW: 14:04
WOD:
5 sets:
25 Calories of Bike
10 Burpees
200 Meter Run
20 Single-Arm alternating dumbbell press (10 each arm)
CW: 30:33 (30# DB)
LW: 30:03 20# DB)
WOD:
Tabata push-ups
Rest 1 minute
Tabata single-leg squats
Rest 1 minute
Tabata seated shoulder press (or push press)
Rest 1 minute
Tabata jumping lunges
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
CW: 69, 80, 53, 112 (?)
WOD:
For time:
Run 1,200 meters
42 kettlebell swing
24 push-ups
Run 800 meters
30 kettlebell swings
16 push-ups
Run 400 meters
16 kettlebell swings
10 push-ups
CW: 25:25
WOD:
A.
8 sets of:
Tempo Front Squat x 3 reps (5 sec. down, 2 sec. hold, 5 sec. up)
Build over the course of the 8 sets, reaching a heavy triple by the sixth set, and repeating that weight for sets seven and eight as well.
B.
For time:
50 calories on Bike
30 Kettlebell Front Squats
30 Burpees
CW: 10:17
LW: 10:52
WOD:
A.
3 sets of:
Dumbbell Bench Press x 12-15 reps
Single-Arm Kettlebell Row x 8 reps each
Push-ups x 10
Side Plank x 45 seconds each side
B.
AMRAP in 9 minutes of:
6 Seated Dumbbell Presses (heavy)
18 Hurdle Hops
18 V-Ups
CW: 5 rds. plus 6 DB Press (30# DB)
WOD:
Complete as many rounds as possible in 12 minutes of:
5 hang cleans (dumbbell?)
5 box jumps
CW: 8 rds. plus 5 HC (65#)
WOD:
Complete as many rounds as possible in 10 minutes of:
5 strict push-ups
15 sit-ups
CW: 8 rds. plus 3 PU's
LW: 9 rds. plus 5 PU's, 3 SU's
WOD:
21-15-9 reps for time of:
Thrusters
Push-ups
CW: 4:39 (20# DB)
LW: 6:28 (35# BB)
WOD:
A.
Three sets of:
Half-Kneeling Landmine Press x 8-10 reps each
Prone Plank Hold x 60 seconds
B.
Complete as many rounds and reps as possible in 12 minutes of:
15/10 Calories of Rowing or Assault Bike
20 Push-Ups
10 Seated Shoulder Press
CW: 4 rds. plus 2 cal. Row (25# DB)
LW: 3 rds. plus 15 cal. Row (15# DB)
WOD:
4 x 4-minute rounds, for max calories/reps of:
Bike for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Row for 20 seconds, rest 40 seconds
Row for 20 seconds, rest 10 seconds
Burpee for 20 seconds, rest 10 seconds
Bike for 20 seconds, rest 40 seconds
Neither of us timed
WOD:
A.
Four sets of:
Romanian Deadlift x 6-8 reps
Russian Step-Ups x 10 reps each leg
Push-Ups x 10-15 reps
B.
For time:
800 Meter Run
80 Alternating Reverse Lunges with KB/DB Farmer’s Carry
800 Meter Run
CW: 16:39
LW: 17:14
Complete as many rounds as possible in 12 minutes of:
20 dumbbell push presses
25 double-unders OR 50 singles
CW: 6 Rds. (25# DB)
LW: 6 Rds., 9 PP (15# DB)
A.
4 sets:
Single-Leg Squat (“Pistols”) x 6 reps each leg
Prone lying banded leg curls for 20-25 reps
Plank x 60 seconds
Supinated-Grip Bent-Over Barbell Row x 6-8 reps
B.
For max reps:
4 Minutes of Dumbbell Box Step-Ups
CW: 50 (lg. box), LW: 59 (med. box with 15# DB)
C.
For max calories:
4 Minutes of Rowing
CW: 65, LW: 43
