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5 Rounds
1 min. Cal Row (Goal: 15/12+)
1 min. DB Bench Press 50/25s
1 min. Double Unders
1 min. Pull-Ups
1 min. rest
Rest 3 min
10 min ABS...
1 min Right Side Plank
1 min Sit-ups
1 min Left Side Plank
1 min Reverse sit-ups
1 min Plank
1 min Reverse sit-ups
1 min Right Side Plank
1 min sit-ups
1 min Left Side Plank
*You get 1 full min of rest within this 10 min of straight abs. YOU DECIDE where to use it 😊
Do strict pull-ups if you can! Or chin-ups would be a nice change up.
every 4 min x 5
3 press
6 DB row
50 russian twists
then
AMRAP 12
200m run
10 ring rows
10 push ups
Every 7min. X 5 Rounds:
400m run
400m Row
15 pull-ups
3 Snatches (climbing)
I want today to start out with snatching the empty bar 20 times and a 400m Run.
I would also like everyone to get a good amount of weight on the bar BEFORE this thing kicks off. Having a challenging weight on the whole time is really going to make this workout great or so so... We had our max session of squats yesterday and our max deadlifts tomorrow, so I thought today would be a great day for the cardio this week.
If snatches are still not your strong suit, then go lighter and sets of 5-6 reps or complete them from the hang instead if that is more comfortable right now. Remember... LATS, chest tall, and SWEEP into that hip crease.
0-9 min...
1 Mile Run
9-19 min...
100 DB Push Press 50/35s
*5 burpees EMOM
*Start with burpees
19-29 min...
2000m Row
29-39 min...
100 Renegade Rows 35/20lb.+
*EMOM 5 push-ups in your DBs
*Start with push-ups
Part 1.) Go fast and earn that rest break! If you jog it's not nearly the same workout.
Part 2.) You may use a barbell with 95/65 or 115/75lb. if you're proficient with the bar.
Part 3.) Same as Part 1
Part 4.) In your plank position with the DBs in your hand, complete 5 reps on the right and then 5 reps on the left until you hit 100. QUALITY is important.
*If you finish anything super early, you may do sit-ups until the time is up or an ab movement of choice.
hehehehehe
Deadlift (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!
*You really only get 1 attempt at true 1RM, so make smarts jumps on the singles. Also, after a true 1RM, you're going to feel a little "burned out" for a few days after. Totally normal. Just be sure to listen to your body.
15min AMRAP:
30 Double Unders
15 Ballslam 20/14
30 Double Unders
15 TTB
Just a little classic style WOD after those heavy deads. Pace yourself and keep an eye on the clock. Try and get each round in about the same amount of time.
35 min to finish...
800m Run (200m intervals)
100 Push Press 75/55lb
100 Sit-Ups
100 American KB Swings 53/35lb
150 Air Squats
100 American KB Swings 53/35lb
100 Sit-Ups
100 Push Press 75/55lb
800m Run (200m intervals)
Teams of 2. Only 1 person works at a time.
every 4 min x 5
3 deadlift
30 KB swing
rest 5
21 15 9
deadlift
pushup
check levels :)
0-6min.
AMRAP:
5 Hang Power Cleans 135/95
5 Bench Press 135/75
6-12min.
50/30 Cal Assault Bike
12-18min.
AMRAP:
5 Hang Power Cleans 155/105
5 Bench Press 155/95
18-24min.
50/30 Cal Assault Bike
The only rest you're getting here is from finishing the Assault Bike early, but that 6min. window is pretty big so it should be good.
Picking weights on bench is pretty hard across the board, especially for women so I want you to try and pick something that keeps you moving and unbroken every round. You should never get less than 6 rounds each time.
RX+ men might be something like 155 on section 1 and 185 for section 2 for both movements. I think the ladies numbers are pretty good.
Ladies - If you need to scale, consider using DBs for the bench or floor press. OR you may put hip thrusts in here with your power clean weight. I know how you ladies are all about that bass ;)
Accessory Work
Metcon (No Measure)
3-4 Sets:
8-10 DB Bent Over Rows (ea. arm)
*Rest 60-90sec. Between Sets
*Pull-Up Fast and keep lats engaged. Pause for a split second and let down slower than you went up on every rep.
(0-9min.)
2 Rounds:
25 Cal Bike
25 DB Deadlifts 70/50/35s
(9-18min.)
2 Rounds:
25 Cal Row
25 Box Jumps 24/20"
(18-27min.)
2 Rounds:
400 m run
25 Ballslam 30/20lb.
(27-35min.)
200 Russian Twists with 35/20lb DB
Ladies: 18 Cals for all cardio pieces.
Earn that rest break by going fast! Can't finish each section with enough time to get a break? Just cut the numbers a little.
every 4 min x 6
3 bench press
6 bent barbell row
20 walking lunges
then
30-20-10
Front Squats 75/55
American KB Swings 53/35
200m run after each set
Weightlifting
Push Press (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
Few attempts at a 1RM!
*Make sure you don't jerk it! Knees bend for the push and then they never bend again! They only straighten and lock out as your arms lock out.
Optional:
5 Heavy bag Over The Shoulder between sets. Try the 80/60 if you can. Advanced peeps can do 10 if you want a little more sweat going on. I just wanted to throw these in bc we don't get a chance to do these in WODs and it's a great movement.
18min. to finish...
50-40-30-20-10
Front Squats 75/55
American KB Swings 53/35
200m run after each set