Workout Of The Day

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WOD

“Clorox” Run GRL PC (Time)

“Clorox”

3 Rounds:

400m Run

30 Goblet Reverse Lunges

20 Power Cleans

RX+-53/35#, 95/65#

RX -Same

50-59-35/26#, 65/45#

60+-26/18#, 45/35#, 200m Run

Basics-200m, 15 Lunges, 10 Cleans,Light barbell for cleans

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WOD

“4-Wheel Drive” Cal BBJ SR (AMRAP – Reps)

“4-Wheel Drive”

5 Rounds:

AMRAP 4:

21/15 Calorie Assault Bike/Row/SKi

15 Burpee Box Jumps

Max 10 Meter Shuttle Runs (touch)

Rest 3 Minutes Between Rounds

Rounds begin on the 0:00 – 7:00 – 14:00 – 21:00 – 28:00

Once you finish Cal and BBJ you will complete as many 10m shuttle runs as you can in remaining time

Record total shuttle runs for each round. Your SCORE is LOWEST number of the 5 rounds

RX+-24/20″

RX -Same as RX+

50-59 -15/12 Cal, 12 BBJ

60+-12/8 Cal, 8 BBJ

Basics-0:00/7:00/14:00 12/8 Cal, 8 BBJ

AFTER PARTY

50%: 5 Pause Front Squat (Set 1: 50%)

Front Squat

5-Pause Front Squat Video

55%: 5 Pause Front Squat (Set 2: 55%)

Front Squat

5-Pause Front Squat Video

60%: 5 Pause Front Squat (Set 3: 60%)

Front Squat

5-Pause Front Squat Video

65%: 5 Pause Front Squat (Set 4: 65%)

Front Squat

5-Pause Front Squat Video

70%: 5 Pause Front Squat (Set 5: 70%)

Front Squat

5-Pause Front Squat Video

70%: 5 Pause Front Squat (Set 6: 70%)

Front Squat

5-Pause Front Squat Video

70%: 5 Pause Front Squat (Set 7: 70%)

Front Squat

5-Pause Front Squat Video

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STRENGTH

Overhead Squat (13 min to establish Heavy Set of 3)

WOD

“Facetime” OHS SDLHP C2BPU (AMRAP – Rounds and Reps)

“FaceTime”

AMRAP 10:

15 Overhead Squats

12 Sumo Deadlift High Pulls

9 Chest to Bar Pull-ups

RX+-95/65#

RX -75/55# Chin Over Bar

50-59 -65/45#, Jumping Pull Ups

60+ -45/35#, Ring Rows

Basics-8 AMRAP Light weight, Ring Rows

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WOD

“Full Circle” ROW DU RUN (Time)

“Full Circle”

For Time:

1500 Meter Row

100 Double Unders

800m Run

100 Double Unders

1500 Meter Row

25 min Time Cap

RX+-As Written

RX (80-85%)-As Written

50-59 -150 Singles

60+ -1000m Row, 100 Singles, 400m Run, 100 Singles, 1000 Row

Basics-500m Row, 50 Singles, 400 Run, 50 Singles, 500m Row

AFTER PARTY

Midline Plank HE (5 Rounds for reps)

Midline

5 Sets (10 Minutes Total):

:30 Seconds Up/Down Plank (1 sec = 1 rep)

:30 Seconds Rest

:30 Seconds Hip Extension Hold (1 sec = 1 rep)

:30 Seconds Rest

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STRENGTH

3-Position Power Clean + 3 Push Jerks (10 E2MOM )

This 6-rep to be completed unbroken

The three positions are:

-High Hang (Pockets)

-Hang (One Inch Above the Knee)

-Floor

Gradually build in weight

WOD

“Bottom Line” CJ T2B (AMRAP – Reps)

“Bottom Line”

Ascending Ladder for 7 Minutes:

3 Clean and Jerks , 3 Toes to Bar

6 Clean and Jerks , 6 Toes to Bar

9 Clean and Jerks , 9 Toes to Bar

…

Add (3) Reps to Each Movement Until 7min

RX+-135/95#

RX -115/75#

50-59 -95/65#, Knee Raises

60+ -65/45#, Sit Ups

Basics-Light weight, Sit Ups

AFTER PARTY

7 AMRAP HSPU PULL UP (AMRAP – Reps)

AMRAP 7:

1 Pausing Strict Handstand Push-up^

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

1 Pausing Strict Pull-up^^

1 Strict Pull-up

1 Kipping Pull-up

Add (1) Rep to Each Movement Until 7 min

^ Pause for 1 Second with Head on Ground

^^ Pause for 1 Second with Chin over Bar

-OR-

GYM SKILL – HSPU Practice (No Measure)

Gymnastics Skill- no score

on the 0:00, 1:30, 3:00, 4:30, 6:00

Choose your level:

1 Set of Strict Handstand Push-ups

1 Set of Kipping HSPU

:30 of Kipping HSPU attempts

:30 of attempting to get on wall

1 Set of Box HSPU

1 Set of Dumbbell Strict Press

Try to Hold the Same Number Across

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WOD

“Pinball” WB DBS CAL (5 Rounds for reps)

“Pinball”

5 Rounds:

1 Minute Wallballs

1 Minute Alternating DB Power Snatches

1 Minute Bike/Ski/Row Calories

1 Minute Rest

Your score is total reps for each of the 5 Rounds

RX+-20/14#, 10/9′, 50/35#

RX -20/14#, 10/9′, 35/20#

50-59-14/10#, 10/8′, 20/15#

60+ -10/6#, 10/8′, 15/10#

Basics-3 Rounds, Ligth WB and DB

AFTER PARTY

On the Minute x 10

50%: Tempo Back Squats (Sets 1-2: 50%)

1 Pausing “One and One Quarter” Squat

53%: Tempo Back Squats (Sets 3-4: 53%)

1 Pausing “One and One Quarter” Squat

56%: Tempo Back Squats (Sets 5-6: 56%)

1 Pausing “One and One Quarter” Squat

59%: Tempo Back Squats (Sets 7-8: 59%)

1 Pausing “One and One Quarter” Squat

62%: Tempo Back Squats (Sets 9-10: 62%)

1 Pausing “One and One Quarter” Squat

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WOD

“AWOL” CAL PS CAL CJ CAL THRU (3 Rounds for reps)

“AWOL”

AMRAP 5:

50/35 Calorie Assault Bike/Ski/Row

Max Power Snatches

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike/Ski/Row

Max Power Clean and Jerks

Rest 5 Minutes

AMRAP 5:

50/35 Calorie Assault Bike/Ski/Row

Max Thrusters

*Score is each AMRAP for reps

RX+-95/65#

RX-75/55#

50-59-55/45#

60+-45/35#, 35/25 Cal Row

Basics-3 min AMRAP- Row 20/15 Cal, Light Bar

AFTER PARTY

Body Armor BBBOR PSH (3 Rounds for reps)

Body Armor

3 Rounds

10 Barbell Bent Over Rows

:30 Second Prisoner Superman Hold (30 reps)

Rest 1:30 Between Sets

Choose a mana