Strength: 4 working sets of
5 Bench Press + 30 Plate Twist
Workout: For Time
30-25-20-15 KB Swings (53/35)
200m Run
30-25-20-15 Step ups (24″/20″)
200m Run
Strength: Deadlift 5-5-5-5
Workout: For Time
10-8-6-4-2 Single Arm DB Devil Press (50/35) *total*
40 Situps
10-8-6-4-2 Chest To Bar
Workout: For Time
Teams of 2!
800m Relay Run (400m each just like WODMANIA!)
80 Calorie Row
80 Wallballs
80 Calorie Echo/Assault Bike
800m Relay Run
80 Calorie Echo/Assault Bike or Ski erg
80 Wallballs
80 Calorie Row
800m Relay Run
Strength: Push Jerks 5-5-5-5
Workout: For Time
3-6-9-12-9-6-3
Power Clean RX(135/93) RX+(185/115)
Box Jump (24″/20″) RX+(30″/24″)
Strict HSPU
Strength: Back Squats 5-5-5-5
Workout: For Time
21-15-9-6 Thrusters RX(95/63)
42-30-18-12 Double unders
21-15-9-6 Toes To Bar
Workout: 38 Minute CAP!
Teams of 2
30-60-90-60-30
Calorie Row/Bike/Erg
Push ups
15-30-45-30-15
Power Clean RX(95/63)
Front Squats
30-60-90-60-30
Walking Lunges
Step Ups (24″/20″)
Workout: 40 Minute AMRAP ***Once you finish 1 round the runs turn to 200m instead of 400m***
Teams of 2!
400m Run
80 KB Swings (53/35)
60 Situps
400m Run
80 Goblet Squats
60 Situps
400m Run
80 Pullups
60 Situps
400m Run
80 Power Snatch (75/53)
60 Situps
400 Run
80 Front Rack Lunges (75/53)
60 Situps
Strength: Bench Press 10-8-6-4-2
Workout: 23 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
1000m Row
60 Calorie Assault/Echo Bike
100 Double Unders
Strength: Thruster 10-8-6-4-2 **Off Rack**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
16 Wallballs
12 Deadlifts RX(115/73) RX+(155/103)
8 Hang Power Cleans RX(115/73) RX+(155/103)
4 Push Jerks RX(115/73) RX+(155/103)
Strength: Front Squats 10-8-6-4-2
Workout: For Time
400m Run Buy in,
30-20-10 Power Snatches RX(75/53-95/63-115/73)RX+(95/63-115/73-135/93)
15-10-5 Lateral Burpee over Barbell
30-20-10 Air Squats
400m Run Buy out
**You only run at the beginning and the end of the workout**