Straight Through
50 Thrusters 45/35lbs
40 Push Ups
150′ HS Walk
LIFT:
Back Squat 4×6 @75%+ 5-10lbs Heavier than last week
Snatch
Warm Up 4×2 @ 60-70% w/ pause at knee drop and reset
then
7×1 @ 80-90%
WOD: AMRAP 4:00 x 3 Rest 2:00
15 bench at 79%of max
12 Ring Dips
Max Distance on Rower in remaining time
Primer
2k Bike
3 Rounds of Cindy
Stretch: Saddle Pose
WOD: 21-15-9
Box Jump Overs 24/20″ Thrusters 95/65lbs
Calories on Bike
Lifts:
A- Sandbag Squats 100-150/80-100lbs 5×12
B-Bent Over Barbell Row 3×12
Optional “Perfect Pace”
Run 400m x 5
Rest 2:00
Hold 1mi PR Pace throughout
warm up: 3 Steady Rounds
12 Medball Cleans
16 Tall Box Step Ups
20 Calories Row
Lift:
Clean and Jerk 6×3 @ 70-75%
WOD: 5 Rounds
15 Bar Facing Burpees
20 Wallballs 20/14lbs
25 Single DB Hang Clean and Jerk 50/35lbs
WOD 2 nft: 2 Rounds
30/20 Calories on bike
15 Deadlift 225/155lbs
15 Pull Ups
Rest 3:00
Primer
AMRAP 4 Minutes
30 Heavy Russian Swings
30 Push Ups
Max Distance Row
Stretch: Couch Stretch
2:00/side
Pause Front Squats
5-5-5-5-5
1 full second pause in the bottom
Power Snatch 4×1
Snatch Pull 4×1
Snatch Deadlift 4×1
Run 4 Miles or bike or row for 40-45 mins
For time:
40-30-20-10
calories on rower
ring pushups
air squats
Warm up: 3 Steady Rounds
10 DBL KB Sumo
Deadlift
10 Hip Extensions
Run 200m
Lift: Push Press
4×4 @ 80%
WOD: AMRAP 10 Minutes
12 OHS 115/75lbs
12 Box Jump Overs 20/16″
Intervals NFT: 4 Rounds
100′ Farmers Carry 70/50s
20 Wallballs 20/14lbs
10 Chest to Bar
Rest :90
Warm up: Straight Through
Bike 50/30 Calories (steady)
2:00 Dead Hang from Bar
3×10 Light Zercher Squat
Back Squat 4×6 @75%
Squat Clean
Warm Up
4×2 @ 60-70% w/ pause at knee
drop and reset
then 7×1 @ 80-90%
Every 5:00 x 4 rounds
Rest :90
80 Double Unders
100′ DB Lunge 50’s/35’s
Max Rep HSPU in remaining
time
Primer
AMRAP 5 Minutes
Row 1k
Max Lateral Jump
Squats over the Rower
in remaining time
Stretch: Front Split hold
:90/side
WOD #1 AMRAP 15 Minutes
Row 2k
50 Sumo DLHP 95/65lbs
Max Rep Single Arm DB Push
Press 50-70/35-50lbs
(switch arms anytime)
*put this score in your notes
WOD #2 4 Rounds
50 Air Squats
35 Push Ups
20 Chest to Bar or reg pullups both rx
Rest 2:00 put in total time as score with the rest
LIFT:
Back Rack Lunges
5×10 Heavy for you
Bench Press
3×10
Warm up: 3 Steady Rounds
12 DB OHS (6/side)
15 Banded Good
Mornings
18 Calories on any Bike
LIft:
Snatch
6×3 @ 70-75%
WOD: AMRAP 20 Minutes
4 Muscle Ups (bar or ring) or 4 CTB+4 Ring dips or other sub for your skill level
12 Power Cleans 135/95lbs
24/20 Calorie Row
INTERVAL Not for time 3 Rounds
1k on Bike (any)
15 DB Box Step Overs 18-20″ box only
24/20″ 50/35lbs
Rest :90
35% off Fit Foods delivery tomorrow, don’t forget to get your order in today! To place order call the Waterfront location and say you want the Sunday delivery at Dragonfire.
Warm up Primer AMRAP 5 Minutes
Run 400m
25 Box Jumps 20/16″
Max Wallballs in remaining time
Stretch: Ankles/Calves
LIFT: Find 1RM Jerk from Rack or blocks
then
“For Time” 20 Power Clean + Split Jerk at 80% of Jerk Max
WOD: AMRAP 5 Minutes
25 Double Unders
10 Shoulder to OH 95/65lbs
Optional : 40 Minute Run or 20 min scaled down
Run out 20 or 10 minutes, Run back 20 or 10 minutes
Two part test: Total distance covered and How close you get to the start point at the end