2 Steady Rounds
10 Jump Squats
8/5 Calorie Bike (Sprint)
10 Good Mornings (Light)
Climb the Ladder
9min AMRAP:
2 Kettlebell Swings 53/35#
200 Meter run
**Climb the Ladder
**Each round of Kettlebell swings, add 2 reps after each round. 2, 4, 6…
2 Steady Rounds
:30 Dead hang from pull up bar
:30 Goblet Squat Hold
5 Goblet Squats (Slow and Steady)
Run 400m
From 10/16/17:
5 Rounds
8 Deadlift 135/105lbs
16 Burpees
8 Power Cleans 135/105lbs
16 Burpees
8 Push Jerk 135/105lbs
16 Burpees
**Time cap of 35 mins
**Optional**
100yd Sprint
Rest 5:00
200yd Shuttle Sprint
(100yd down and back)
Rest 5:00
300yd Shuttle Sprint
(100yd down, back, down)
For time:
800 meter run
50 air squats
40 sit-ups
30 pull-ups
20 burpees
1 min plank hold
20 burpees
30 pull-ups
40 sit-ups
50 airsquats
800 meter run
2 Steady Rounds
Row 250m
15 Good Mornings
10 DB Push Press
5 Push Ups (Strict and Slow)
6 Rounds
50′ OH Walking Lunge 25/15lbs plate
15 Pull Ups
21-15-9 Rep Rounds for Time:
Handstand Push-ups
Chair Dips
Push-Ups
3 Steady Rounds
12 Jumping Lunges
8 Light Snatch Balance
4 Push Ups
5 Rounds
6 Front Squats 135/105lbs
9 Toes to Bar
12 KB Snatch 53/35lbs
(6 each arm)
Rest :90
5 Rounds
12 Front Squats 205/145lbs
15 Toes to Bar
18 KB Snatch 70/53lbs
(9 each arm)
Rest :90
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
Burpees
Situps
Coaches Preference
4 Rounds
10 Deadlifts 185/125lbs
Run 400m
**optional if you are restricted to your house or don’t have access to a barbell.
5 Rounds For Time:
Handstand 30 seconds
20 Air Squats
**This is an optional programmed, included with the WOD, that I added for our members who want some extra running or work on their capacity. This will go every Tuesday and Friday.
**You can do it on your own or at the gym; just ask Coach Jay.
Sprint 50 Meter
Rest 2:00
Sprint 50 Meter
Rest 2:00
Sprint 50 Meter
Rest 2:00
Sprint 50 Meter
Rest 3:00
Sprint 100 Meter
Rest 3:00
Sprint 100 Meter
