Friday Fun

200m run

4x
12 DB deadlift
8   DB SH 2 OVH

400m run

21-15-9

kettlebell swings
box jumps
toes to bar

3x

15 thrusters
12 burpees

friday fun...

 

4x
25 wall ball shots
200m run
10 dumb bell snatch

death by kettlebell swings..

minute 1:
2 swings

minute 2:
4 swings

minute 3:
6 swings...

continue till you can not complete required swings in the minute

7min amrap

10 front squats
10 SABBPU
100m run

5x

5 deadlifts

50 double unders

5x

10 SA Dumbbell Thruster
10 T2B

4x

200m run
20 box jumps
20 push ups

5x

7 dumbell thruster
7 burpees

buy out:
60 burpees

friday fun...

 22min AMRAP

10 push ups
20 air squats
5 pull ups
5 dips
200m row

20 push ups
40 air squats
10 pull ups
10 dips
400m row

30 push ups
60 air squats
15 pull ups
15 dips
600m row .... etc

keep adding reps as the time remains

4x
10 T2B
20 KB Swings
30 DU

10x

2 Dumbell Cleans
2 Dumbell Sqaus
2 DB Lunges

every minute 5 burpees

buy out

100m Farmers Carry

3x

15 OVHS/FS
200m run

10min AMRAP

6 deadlifts
50 double unders
10 hspu

5 rounds

8 thrusters
20 sit ups

8min AMRAP

5 burpee box jumps
10 push press
15 Russian twists

3x

20 KB swings
10 pullups
200m run

Fun Friday at the Fights...

tabata  this:

row
squat
pull up
push up
sit up

4x

15 wallballs
15 slam balls
 200m run

7min AMRAP

5 strict pull ups
10 ring dips
15 single leg squats

1-8-1

power snatch
bar facing burpees

2 rounds of: 3min at each station: (complete task with remaining time rest)

500m row
25 burpees
500m ski
50 Lunges
30/25 Calories on Bike
100 instep touches

7x

10 wallballs
100m sprint

100m run
15 deadlifts
200m run
50 double unders
400m run
50 double unders
200m run
15 deadlifts
100m run

500m row
40 air squats
30 sit ups
20 push ups
10 pullups

guys shoot for a sub 5min
gals shoot fora sub 6 min

3x

25 heavy med ball cleans over the shoulder
80 double unders

21-15-9

deadlifts
T2B
bar facing burpees

5 pull ups
20 lunges
30 double unders

5 rounds with a 7 min time cap

3x

20 AS
10 HR Push ups
200m run

7 min AMRAP

 5  burpees
10 wallballs
15 sit ups

800m run
9 hang power cleans (185/125)
21 burpees

400m run
15 hang power cleans (135/95)
21 burpees

200m run
21 hang power cleans (115/85)
21 burpees

3x

20 farmers carry lunges
10 seated dumb bell press

4x

15 devils press
15 calories on bike

Dead lift day...

271 lbs!! no problem :)

___________________

4x

10 box jumps
10 HRPU
15 Sit ups
200m run

Back Squat day...

then...
3x
15 power cleans
45  double unders
15 push jerks
45 double unders

Reminder no 6:05 class tomorrow... all other classes run as usual.

goody friday...

 
Spartan WOD #4 (8K)

Run MCCoy Stairs/Goat Trail
400m Farmer Carry
Army Crawl
Sled Pull
10 Burpees
Run MCCoy Stairs
4 Sandbag Carries
2min Bar Hang
Sled Drag
10 burpees
Run Funeral Stairs
Traverse Wall x 2
Wall Climb x2
2 Rope Climbs
10 Burpees
Run Bridge
2 monkey bars
4 Tire Flips
10 Burpees
 
Fun Friday Chipper:
200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

200m run
50 DU
40 SU
30 burpees

200m run
50 squats
40 push ups
30 wall balls

5X

20 SA Overhead Lunge holding KB bottoms up
20 Russian Twist with KB
10 ring dips

4 rounds

16 KB Swings
16 burpee box jumps

Partner WOD:

Partner holds plank with other works, both must complete the task

8-Minute Time Cap

- 27 Row Calories
- 21 Single Arm Alternating DB Snatch
- 15 HR Push-ups
- 9  Single Arm Alternating DB Clean+Front Squat

200m run

3x
35 wallballs  ( 3 burpee penalty if broken up)
35 double unders

200m run

4 RFT

12 ring dips
12 renegade row (6/side)
200m run

12 min Amrap

1 box jump 1 thruster
2 box jump 2 thruster
3 box jump 3 thruster

35 DU  or 50 singles

4 box jump 4 thruster
5 box jump 5 thruster
6 box jump 6 thruster

 35 DU  or 50 singles

continue for 12 min

7x

7 dumb bell thrusters
7 pull ups
7 double pumpers

7x

3 dumbell snatch
6 push ups
3 big box jumps
200m ski

Friday fun...

5 RFT

5 Devils Press
Front Rack Lunge to other side of gym
10 SA Dumbell Snatch
Front Rack Lunge back to start

Buy out:
50 calories on bike

Find your 1 rep max Power clean!

Double Unders
60-40-20

DB Step ups
30-20-10

Sit ups
30-20-10

21-15-9

HSPU
BOX JUMPS

buy out...
50m ovh walking lunge 95/65

3x

7 power cleans
50m sled pull

rest 1 min

3 power cleans ( increase wt on pc)
50m sled pull

Death by Power clean

1st  min 1 PC
2nd min 2 PC
3rd min  3 PC...  up to 10 then back down to 1

4x

50 Double Unders
25 Hollow Rocks

Open 19.3

500m row
25 wallballs

400m row
20 wallballs

300m row
15 wallballs

200m row
10 wallballs

100m row
5 wallballs