Lot trips
3 rounds
5 thruster (barbell)
5 press
5 good morning
5 SDLHP
1×5@ 40%
1×5 @50%
1×3@ 60%
1×3@70%
1×3@80%
1×3+@90%
5 rounds for time:
15 KB swings 70/53
10 Toes to bar
*** 5 air squats every time you break on either movement
1 mile
rest 5 min
800
rest 3 min
400
rest 2 min
400
25 cal row
spider man crawl
samson stretch
over under
inchworm
high knees
butt kicks
carioca- down and back
8 min to Mobilize
shoulders and low back
set up for WOD
20 minute AMRAP
9 Turkish get ups
30 clean and jerks 95/65
65 cal row
50 burpees
1 muscle up or 3 chest to bar pull-ups
9-30-65 is Joe’s birth date
The 50 burpees are just because its his birthday
The muscle up is just to prove he can still do 1 at age 50
***score total reps (1 round is 155 reps)
lot trips
2 rounds
10 PVC pass throughs
8 KB RDL
6 PVC OH squats
4 KB snatches alt. arms
1×5@40%
1×5@50%
1×3@60%
1×3@70%
1×3@80%
1×3+@90%
6 min to Mobilize and set up for WOD
For time:
75 double unders
15 snatches 115/75
20 OH squats 115/75
15 snatches 115/75
75 double unders
20 minute run
2 min easy pace
1 min fast pace
Words can not describe how proud I am of all of you!!! You guys are working so hard from your diet to these workouts!!! Keep it up.
On a side note Jenni and her friend Merideth will e at the gym most of the day tomorrow to talk with you guys about essential oils and how it can help you from joint pain, to sickness, andbetter sleep.
Lot trips
2 rounds
8 KB front squats
8 KB box step ups
8 burpees
10-8-6-4-2
pull-ups
dips
box jumps 24/20
RX+
10-8-6-4-2
Muscle ups
box jumps 30/24
3×10
sit-ups
hip extensions
lot trips
2 rounds
8 kb RDL
8 KB swings
8 pushups
10 min to Moilize and warm up clean and jerk
10 rounds for time:
12 DL 155/105
9 hang cleans 155/105
6 S2OH 155/105
1 partner works at a time-alternate movements
***partner A starts with DL partner B then starts with Hang Cleans the A does S2OH, on starting round 2 B starts on DL and so on and so on…
lot trips
spiderman crawl
samson stretch
over under
gymnastics bear crawl
high knees
butt kicks
carioca-down and back
1×5 @ 40%
1×5 @ 50%
1×3 @ 60%
1×5 @ 65%
1×5 @ 75%
1×5 @ 85%
8 min AMRAP
Toe to Bar
1 partner does toe to bar while other partner runs then they switch
*score is total reps on toe to bar
250m row
2 rounds
8 kb SDLHP
8 medball cleans
24 jump rope
8 min EMOM
3-5 hand stand push-up strict
hand stand walk or hold
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
lot trips
2 rounds
10 hang cleans
8 push press
6 front squat
4 pull-ups
***empty barbell
6 min of shoulder Mobility
work on front rack
For time:
9-7-5
Front squats 155/105
Chest to bar pull-ups
RX+
Front squats 225/155
Bar muscle-ups
2 sets of 4x200m
Rest 1 min between 200’s and 4 minutes between sets
The pace should be uncomfortable
Lot trips
2 rounds
8 KB front squats
8 burpees
8 russian swings
5 sets of 5 reps
start at 50% and add weight each set
3 rounds for time
400m medball carry 20/14
20 medball sit-ups 20/14
20 russian twist 20/14
*medball sit-ups the ball should touch ground above your head and touch your feet when you sit-up
lot trips
samson stretch
spider man
carioca down and back
high knees
butt kicks
inchworm
broad jump
10 min to mobilize
Low back
hamstrings
quads
shoudlers
For time:
150 Burpees
17 min time CAP
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