Tempo Front Squat 4x6 3 seconds down, 3 seconds up. No pause/bounce at bottom or top. Increase weight each set. Tempo KB Bent Over Row 4x8 4x8 (4 per side), 2 seconds up, 2 second pause, 2 seconds down. Lateral Jumps, Deadlifts, Core Every 3 minutes for 5 rounds: 12 lateral jumps over bar 6 [...]
Forty 400 Every 10 minutes, for 40 minutes for times: 400m run 15 burpee box jump-overs (20) 20 alternating single-arm KB snatches (53/35) 400m run - Score is total working time for each round
Shoulder Press 5x3 Shoulder Press for load: #1: 3 reps @ 75% #2: 3 reps @ 75% #3: 3 reps @ 75% #4: 3 reps @ 75% #5: 3 reps @ 75% Metcon 7RFT 7 push press (115/75) 7 toes-to-bar Metcon 3 rounds 10-12 standing dumbbell tricep extensions Rest 30 seconds 10-12 dumbbell hammer curls [...]
Centuries Teams of 2, partition reps however you want: 1 mile run (both partners together) 100 wall ball shots (20/14) 100 burpee over partner 100 KB swings (53/35) 100 push-ups (hand release) 1 mile run (both partners together)
Push Press 5x5 Increasing weight each set Push Press for load: #1: 5 reps #2: 5 reps #3: 5 reps #4: 5 reps #5: 5 reps Jackpot 777 Battle of Bluegrass 17.1 7 minute AMRAP: 7 wall ball shots (20/14) 7 power cleans (155/105) 14 wall ball shots 7 power cleans 21 wall ball shots [...]
Triple Broad Jump (Distance) 3 attempts at max distance triple broad jump - Rest 1-2 minutes between attempts - Record distance in feet Front Rack Bulgarian Split Squat 4x8 - Same weight each set - Superset with temp chin-ups Tempo Chin-ups 4x6 3 seconds up, 3 seconds down Weighted if possible Metcon 4RFT Every 4 [...]
EMOMx10 EMOMx10 Minute 1: 6 deadlifts (60-75%) Minute 2: M.E. push-ups - Record push-ups in comments Metcon 4RFT 25 KB swings (53/35) 50 double-unders Coach's Choice Core
Metcon (No Score) EMOMx6 Minute 1: 4 wall-walks (or 45 seconds of wall-walks) Minute 2: 45 second hollow body hold on pull-up bar Metcon (Partner WOD) In teams of two, partners alternate rounds: 30 minute AMRAP: 10 thrusters (95/65) 10 box jumps (24/20) 400m run
Clean & Jerk 1x1 15 minutes to establish 1RM clean and jerk. Metcon (20/15) calorie row 40 wall ball shots (20/14) 10 bar muscle-ups 100' single-arm overhead DB/KB walking lunges (53/35) 10 bar muscle-ups 40 wall ball shots (20/14) (20/15) calorie row
KB Curls and Good Mornings EMOMx5 5 KB bicep curls (per side) 5 KB good mornings 5th Round 5 rounds for time: 250m row 20 jumping lunges 20 KB snatches (10 per side) (53/35) 1 minute plank