Warm Up:
Run 800m
2 Rounds
20 Lunges
15 PVC Pass Thrus and stretching
20 Back Ext
Skill:
2 Rounds
20 Single leg, leg raises
20 Single Arm Turkish Sit Ups
20 Plank Pull Thrus (db's)
2 Wall Walks
WOD:
4 Rounds
8 Power Cleans (185/135#) (or heavier)
2 Rope Climbs
10 KB Swings (72/53#)
Run 200m
Warm Up:
Run 400m
EMOM for 5 Min
8 Slam Balls
4 Burpees
Mobility:
Kneeling Hamstring Stretch
Knight Stretch On Box
Full Side Stretch
5 Squat to Stand
Strength:
Deadlifts
8-8-8-8-8
More reps today means LIGHTER and more focused!
SuperSet with 5 Strict Pull Ups
Option A:
Front Squats
8-8-5-5-5
Option B:
Tabata (8 round each movement)
Jumping Pull Ups
Single Arm Push Press (DB)
**1 rnd right arm next rnd left arm
Air Squats
Warm Up:
2 Rounds
Run 200m
15 KB Swings (light)
6 Inch Worm With Push Up
Skill:
2 Rounds
20 Bench Press (DB's)
10 Handstand Push Ups
20 Shoulder Taps (in handstand position)
WOD:
3 Rounds for time:
Bike /Ski /Row 60 Cal
30 Single Arm DB Hang Clean and Jerk (50/35#)
30 Push Ups
**different cardio each round
Warm Up:
Run 800m
15 OH Squats (pvc)
20 Sit Ups
10 Burpees
Mobility:
Pigeon
Foam Roll Glutes and hamstring
Downward Facing Dog
Four Legged T-Opener
Happy Birthday Nadine!!
Here's to 42!
For Time: (30 min cap)
21 Devil Press (35/20#single arm)
42 Box Jumps (24/20")
42 Pull Ups
42 Sit Ups
42 Cal Cardio
42 Hang Power Cleans (75/55#)
Walking Lunges (total)
DB Snatch (40/25#)
Push Press (75/55#)
Double Unders
Warm Up:
Run 1 Mile
20 DB Snatch (light)
20 Hang Power Cleans (empty BB)
WOD:
Open gym!
You have options today!
Try a Festivus WOD... 3 rep max bench press??
Practice a lift or skill...
Make up a workout you missed this week... FRAN??
21-15-9 reps for time of:
Thrusters (95/65#
Pull Ups
Try this...
For Time:
Row 1000m
Run 1 Mile
Ski 800m
Warm Up:
2 Rounds
Run 200m
10 Air Squats
30 Mountain Climbers
10 Push Ups
Skill:
Bear Complex
Power Clean + Front Squat + Push Press + Back Squat + Push Press off back = 1 Rep!
(all movements MUST be separated)
3-3-2-2-2
WOD:
AMRAP in 10 min of:
10 DB Squats (40.25#) 1 db on each shoulder
8 DB Push Press (40/25#)
6 Toes to Bar
Sprint to EOB and Back
Rest 2 Min
AMRAP in 10 Min of:
4 Lungsters (1 DB 45/30#)
8 KB Swings (53/35#)
40 Double Unders
Warm Up:
Run or row 800m
20 Walking Lunges
10 Good Mornings (light barbell)
15 KB Swings (light)
Mobility:
Armless Prayer
Band Pass Thrus
Bent Over Lock rotations
Cossack Squat
Strength:
Deadlifts
5-5-5-5-5
Superset: 8 Strict Shoulder Press (DB's)
Option A:
Squat Clean Thruster Practice
5-5-3-3-3
Option B:
3 Rounds (max reps in 1 min)
Min 1 Sumo Deadlift High Pull (45/35#)
Min 2: Push up + shoulder taps
Min 3: OH Plate Sit Ups (25/15#)
Min 4 Rest
https://festivusgames.com/info/162/
Warm Up:
2 Rounds
Row 20om
10 PVC Pass Thrus
10 Wall Balls (light)
10 Push Ups
Skill:
2 Rounds
30 OH Walking Lunges (Barbell)
200ft Bear Crawl
30 GHD Sit Ups
WOD:
Lace Up those Running Shoes
Min 0-6:
Run 400m
with remaining time complete as many burpees as possible
Min 6-12
Run 400m
with remaining time, max reps box jumps (24/20")
Min 12-18
Run 400m
with remaining time, max burpee box jumps (24/20")
***3 separate scores one for each movement Example: Burpees 30 Box Jumps 23 BBJUmps 14
Warm Up:
Run 800m
15 Air Squats
15 Slam Balls
20 GHD Sit Ups
Mobility:
20 PVC Pass Thrus
Prayer Lat Stretch
Frog Rotation
10 Squat to Stand
Strength:
Power Snatch
3-3-2-2-1-1
WOD:
FRAN!!!
For Time
21-15-9 reps
Thrusters (95/65#)
Pull Ups
**Hard as you can no water breaks... let's see some good numbers!
Warm Up
Run 1 mile or Row 1609m
Foam roll quads and upper back
10 Push Ups
10 Jumping Pull Ups
WOD:
OPEN GYM
or
Practice strength
Practice Gymnastics
Practice double unders (cough cough)
Try This:
3 Rounds for time :
Row 400m
16 Toes to Bar
16 KB Swings (53/35#)
16 Deadlifts (135/95#)