Week of Dec 12

Wednesday
5 sets @ consistent/high effort:
30 sec Air Squats
60 sec KBS - lite
90 sec Rowing
3 min rest

Friday
A. Push Press, build to 1RM
B. Bench Press, build to 1RM
C. 10 minutes of continuous High Knee Jump Rope - perform 1 push-up burpee everytime you break (don't take forever to do 1 rep, please and thank-you)

Week of Dec 5th

Monday
3 x 60 sec Push-up Burpees @ high effort/consistent, 60 sec rest b/t efforts
+
3 x 500m Row @ high effort, 60 sec rest b/t effort
+
10 min of jump rope - count how many times you trip up (perform that many burpees at the end of the 10 min)

Wednesday
A1. Front Squat, 4-6 reps x 5 sets, 2 min
A2. Chin-ups, 2-3 tough reps x 5 set, 2 min - weighted, negative, etc.
A3. Bench Press, 4-6 reps x 5 sets, 2 min

Friday
50, 35, 20 rep rds for time:
KBS - 24kg/16kg
Air Squats
Cals on Airdyne

Week of Nov 28th

Monday
5 sets @ moderate effort:
30 seconds KBS - moderate
30 sec walk
30 sec Push-up burpees
30 sec walk
30 sec Air Squats
30 sec walk
30 sec Airdyne
3 min walk/recover

Wed
A1. Deadlift, 1 tough rep x 4 sets, 10 sec
A2. Power Clean, 1 tough rep x 4 sets, 10 sec
A3. Vertical Jump, 5 max effort reps x 4 sets, 3 min
B1. Press @ 21X1, 4-3-2, 2 min
B2. Heavy One Arm Row, 4-6/arm x 3 sets, 2 min - use a KB if needed
C. GH Sit-ups, 10 reps x 4-7 sets, 60 sec - you decide

Fri
5 rounds for time:
Row 500m
100ft Bear Crawl
12 Walking Lunges - hold heavy KB in right hand
12 Walking Lunges - hold heavy KB in left hand

Monday
10 x 30 sec KB Swing/30 sec walk - keep the kb lite
+
5 min rest
+
10 x 30 sec Airdyne @ 85%/30 sec EZ
+
5 rounds for time:
100 high knee jump rope
5/arm turkish get-ups - tough

Wed
A1. Deadlift, 1 tough rep x 3 sets, 10 sec
A2. Power Clean, 1 tough rep x 3 sets, 10 sec
A3. Box Jump, 3 tough reps x 3 sets, 3 min
B1. Press @ 21X1, 5-4-3, 2 min
B2. Heavy One Arm Row, 6-8/arm x 3 sets, 2 min - use a KB if needed
C. GH Sit-ups, 10 reps x 3-5 sets, 60 sec - you decide

Fri
5 rounds for time:
Row 500m
15 Push-up Burpees

Nov 18th

Friday
Row as many meters as possible in 20 minutes - however, you have to perform 10 squats at the beginning of every minute (i.e. you start the workout with 10 squats)

Nov 7 - 12

Monday
5 minutes of high knee jump rope
rest 5 minutes
5 x 300m Row @ 50% effort/300m Row @ 85% effort
rest 5 minutes
5 minutes of high knee jump rope

Wednesday
A1. Front Squat @ 20X1, 3-3-3-3, 2 min
A2. Chin-ups @ 20X0, 2-3 reps x 4 sets, 2 min - add weight/assistance as needed
A3. Bench Press @ 30X1, 4-4-2-2, 2 min
B. GH Sit-ups, 10 reps x 4-6 sets, 30 sec rest - you decide

Friday
5 sets - for reps - work @ 80-85% effort:
1 min - Box Jumps - jump up/step down
1 min - push-up burpees
1 min - air squats
2 min - walk/recover

Monday - 31st
5 sets ALL OUT:
30 seconds AMRAP DB Thrusters - make it unbroken but tough
30 seconds AMRAP Push-up Burpees
6 min rest

Wednesday
A1. Power Clean, 3 tough reps x 5 sets, 2 min
A2. Close Grip Bench Press @ 20X1, 2-3 reps x 5 sets, 2 min
B1. Deadlift @ 11X1, 5 reps @ 50% RM x 5 sets, 60 sec
B2. Push-ups, AMRAP x 5 sets, 60 sec - adjust body position/decrease depth as needed

Friday
5 x 60 sec Airdyne @ 50%/60 sec Airdyne @ 80%
+
5 min rest
+
5 x 60 sec Row @ 50%/60 sec Row @ 80%
+
5 min rest
+
5 x 60 sec walk and recover/60 sec running back and forth in garage

Friday
10 x 30 sec Airdyne @ 50%/30 sec Airdyne @ 80%
+
5 min rest
+
10 x 30 sec Row @ 50%/30 sec Row @ 80%
+
5 min rest
+
10 x 30 sec walk and recover/30 sec running back and forth in garage

Tuesday
3 sets @ a consistent/paced effort:
Row 750 meters
35 lite KBS - should be lite enough to complete unbroken
30 box jumps - jump up, step down
25 air squats
Rest same as work time

Wednesday
A1. Deadlift, 1 rep @ 90% RM x 5 sets, 10 sec
A2. Power Clean, 1 heavy rep x 5 sets, 10 sec
A3. Power Snatch, 1 heavy rep x 5 sets, 10 sec
A4. Vertical Jump, 5 max effort reps x 5 sets, 2:30 min rest
A5. Bench Press @ 20X1, 5-4-3-2-1, 2:30 min rest

A. Press, build to 1 RM
B. Chin-ups, perform 1 tough repetition every min for 20 minutes - you decide what tough is
C1. Bench Press @ 20X0 - no pausing, 15-25 reps x 3 sets, 60 sec
C2. One Arm DB Row @ 20X0, 20-25/arm x 3 sets, 60 sec (30 sec b/t arms)

Friday
4 sets for total reps:
30 sec Box Jumps - 20"/14"
30 sec KBS - tough for 30 sec - you pick
30 sec DB Push Press - you pick
30 sec Squats
6 min rest

Monday
A. Deadlift, build to 90% of your 1 RM
B. 5 sets ALL OUT pace:
5 touch n go DL @ 60% 1RM
AMRAP Push-up Burpes in 20 sec
Row Sprint 20 sec
Rest 6 min
C. Unanchored Sit-ups, 30 sec on/30 sec off x 5

WOD 1

A1. Front Squat @ 30X1, 3 tough reps x 3 sets, 10 sec
A2. Box jumps, 6 tough reps x 3 sets, 2 min
B. As many rounds as possible in 10 minutes:
3 toes to bar (get them as high as possible for those that can't do them)
3 Push-ups (adjust height so that you can do 3 unbroken every set)
C. Row 10 min @ moderate effort

WOD 2

5 min Row @ 50% effort:
5 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups
3 min Row @ 50% effort:
3 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups
1 min Row @ 50% effort:
1 min for rounds @ 80% effort - 10 walking lunges/10 db push press (25/15)/5 unanchored sit-ups

A1. Bench Press @ 30X1, 1 tough rep x 5 sets, 10 sec - take weight off barbell for A2
A2. Bench Press @ 30X1, 4-6 reps x 5 sets, 3 min
A3. Deadlift - use 90% of tough single from last week, 1 x 5 sets, 10 sec - drop bar @ top of rep
A4. Power Clean, 3 x 5 sets, 3 min - drop each rep
B. 5 sets @ 80% effort:
30 sec lite KBS
30 sec rest
30 sec push-up burpees
30 sec rest

WOD 1
A. Deadlift, build to tough single - no failures!
B. Bench Press, build to 1RM
C. Push-up Burpees, AMRAP in 30 sec x 8 sets, 3 min rest

WOD 2
A. Push Press @ 21X1, 2-3 x 5 sets, 3 min
B. Power Clean, 5-4-3-2-1, 3 min - drop each rep
C. 10 min Box Jumps - 24"/20" - step down every rep - compare to last time

A1. Front Squat @ 30X1, 4-3-2-1, 120 sec
A2. Chin-ups @ 31X1, 2-3 tough reps x 4 sets, 120 sec
B1. DB Russian Step-ups @ 1110, 9-12/leg x 3 sets, 60 sec - bench @ knee height
B2. One Arm DB Row @ 10X0, 15/arm x 3 sets, 60 sec
C. Row 10 minutes @ a tough pace

1)
A1. Deadlift @ 11X1 - tough effort, 3 x 5 sets, 120 sec
A2. Bench Press @ 40X0, 2-3 x 5 sets, 120 sec
B1. KBS, 45 seconds of reps x 3 sets, 60 sec
B2. Low Incline DB Press @ 30X0, 15-20 x 3 sets, 60 sec
C. Tabata Anchored Sit-ups

2)
A. Press, build to 1 RM
B. Power Clean, build to 1 RM
C. Perform 1 Power Clean @ 90% of your 1 RM every 30 seconds for 10 minutes
D. GH Sit-ups, 12 reps x 3-6 sets, 60 sec - # of reps is ability dependent

A1. Front Squat @ 30X1, 5-4-3-2, 120 sec
A2. Chin-ups @ 31X1, 3-6 tough reps x 4 sets, 120 sec
B1. DB Russian Step-ups @ 1110, 12-15/leg x 3 sets, 60 sec - bench @ knee height
B2. One Arm DB Row @ 10X0, 20/arm x 3 sets, 60 sec
C. Row 7 minutes @ a tough pace

A1. Press @ 30X0, 2-3 x 5 sets, 120 sec
A2. Power Clean, 4 tough reps x 5 sets, 120 sec
B. Box Jumps, 30 sec work/30 sec rest x 10 sets - 14" or 20" or 24" height
C. GH Sit-ups, 10 reps x 3-6 sets, 60 sec - # of sets is up to you, be smart

A1. Deadlift @ 11X1 - moderate effort, 5 x 5 sets, 120 sec
A2. Bench Press @ 40X0, 3-5 x 5 sets, 120 sec
B1. DB Back Extensions @ 2010, 10-15 x 3 sets, 60 sec
B2. Low Incline DB Press @ 30X0, 15-20 x 3 sets, 60 sec

A1. Front Squat @ 30X1, 5-4-3, 120 sec
A2. Chin-ups @ 31X1, 3-6 tough reps x 3 sets, 120 sec
B1. DB Walking Lunges @ 20X0, 12/leg x 3 sets, 60 sec
B2. One Arm DB Row @ 10X0, 20/arm x 3 sets, 60 sec
C. Row 5 minutes @ a tough pace

A1. Press @ 30X0, 4-6 x 5 sets, 120 sec
A2. Power Clean, 3 tough reps x 5 sets, 120 sec
B. KBS - lite, 30 sec work/30 sec rest x 10 sets
C. Anchored Sit-ups, 30 sec work/30 sec rest x 10 sets

Wednesday

A. Bench Press, build to a tough 3
B. Bench Press, use 90% of weight achieved in part A - perform 3 reps x 3 sets, 120 sec
C1. One Arm DB Row, 8-10/arm x 5 sets, 60 sec - make it heavy
C2. Push-ups, 5-8 tough reps x 5 sets, 60 sec - adjust technique/body position to meet rep requirements

Tuesday
50, 40, 30, 20, 10 rep rds for time:
DB Swings - pick a lite weight
Anchored Sit-ups
+
DB Thrusters, 20 unbroken reps x 3 sets, 180 sec - pick a manageable weight
+
Row 10 minutes @ 50% effort


Post times and loads to comments.

Keep the row light.

Wednesday
A1. Press, 5-4-3-2-1, 120 sec
A2. Chin-up, 2-4 tough reps x 5 sets, 120 sec
B. As many rounds as possible in 10 minutes:
5 tough ring rows - adjust height of rings and body position to meet requirements
5 tough push-ups - kneeling, from toes, to depth, to additional height
C. Turkish Get-ups, 15/arm with a tough weight

Friday
6 sets:
10 tough Back Squats
60 seconds on Airdyne @ moderate effort
3 min rest
+
5 rounds for time:
20 DB Walking Lunges - 20/10
5 DB Clean and Jerk - 40/25 - touch DB's to floor, then get them overhead

Monday
3 sets:
10 tough touch n go deadlift
Run 90 seconds outside @ moderate effort
Rest 3 min
+
3 sets:
AMRAP GH Sit-ups in 30 sec
Run 90 sec outside @ moderate effort
Rest 3 min

Friday
A. Thruster, build to a 3 rep maximum
B. Chin-ups, 4-6 tough reps (any style) x 3 sets, 180 sec
C. Row Sprint 100m x 5 sets, 90 sec
D. Row 15 minutes @ easy pace

Wednesday
A1. Bench Press, build to tough single
A2. Deadlift, build to a tough double
B. For total repetitions:
2 minutes of GHD Sit-ups
2 minutes of Hanging Knee Raises
2 minutes of Anchored Sit-ups
C. Walking Lunges, AMRAP in 3 min at continuous/steady pace

Monday
Run outside in sun for 20-30 minutes @ easy pace
+
Tabata KBS (lite weight)
+
Side Bridges, AMSAP/side x 3 sets/side, 20 sec b/t sides

Wednesday
A. Front Squat, 5-4-3-2-1, 180 sec
B. Wall Balls - use a tough weight to any height, 10 reps x 7 sets, 90 sec
C. KBS - 24/16kg, AMRAP to eye-level in 1 attempt

Friday
5 x 20 sec on Airdyne @ 90% effort, 180 sec rest
+
30 Turkish Get-ups - 15/arm with tough weight - use either KB or DB - not for time
+
3 x 25 sec on Airdyne @ 90% effort, 240 sec rest
+
30 GHD Sit-ups - take your sweet time!
+
30 cals on Airdyne for time - 1 set @ 100%

Monday
3 x 3 minutes of Jump Rope, 90 sec walk/rest
+
4 x 2 minute Rowing @ 80% effort, 60 sec walk/rest
+
5 x 1 minute Box Jumps @ 90% effort - 24"/20", 60 sec walk/rest - step-down from box only

3 x Row 60 sec @ 90-95% effort, walk 6 min
+
3 x Row 60 sec @ 80% effort, walk 1 min
+
3 rounds for reps:
Row 60 sec
PUB for 60 sec

Wednesday
A. Bench Press, build to a tough 3
B. Push Press, build to a tough 1
C. 21, 18, 15, 12, 9 rep rds for time:
Push Press @ 50% of tough single
Hanging Knees to Elbows (or as close as possible)
Unanchored Sit-ups

Post loads and metcon time to comments

Steve Critchlow

A CF Construction customer and a CF2 athlete living life to the fullest...

http://vimeo.com/25213965

Have a look at what the 'extreme life" is like.

3 sets:
5 minutes of walking/lite rowing/lite biking, then:

5 minutes for rounds @ 80% effort:
6 Box Jumps - 24"/20" - jump up/step down
6 DB Swings - make it easy
6 Walking Lunges


* Back and forth for 30 minutes.


Post rounds to comments.

Monday
Up to 15 sets:
30 seconds unbroken KBS or DB Swings
30 sec rest
30 seconds of BJ - step down only
30 sec rest
* Choose a lite weight for the KBS or DBS - unbroken is the key. Pick a box height that will allow for continuous movement during the 30 sec. If you cannot go continuous for all the sets, then your workout is over.

Wednesday
Press, find your 3 rep maximum
+
AMRAP in 10 minutes - Press @ 66% of your 3 rep maximum
+
Chin-ups, 1 tough rep x 10-->20 sets, 30 sec rest - amount of sets depends on ability

Friday WOD

For time:
30 DB Walking Lunges - 50/25
10 Push-up Burpees
30 DB Walking Lunges - 40/20
10 Push-up Burpees
30 DB Walking Lunges - 30/15
10 Push-up Burpees
30 DB Walking Lunges - 20/10
10 Push-up Burpees
30 DB Walking Lunges - no weight
10 Push-up Burpees

Wednesday WOD

Press, achieve 1 rep maximum
+
For score/times:
Row 500m @ 70%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 80%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 85%
AMRAP Press @ 66% of achieved 1 RM
Row 500m @ 90%
AMRAP Press @ 66% of achieved 1 RM
Row 1000m @ 50% effort
(Show that you understand pacing and %'s of effort)

Chin-up, achieve 1 rep maximum - that may be with weight, or with minimal assistance
+
Thruster, achieve 1 rep maximum - using a barbell
+
GHD Sit-ups, 30 to 60 reps - off the clock - amount depends on ability with movement...you be the judge.

21, 18, 15, 12, 9, 6, 3 rep rds:
DL - 135#/95#
BJ - 20"/14"

30 min Airdyne @ EZ pace

Wednesday
A1. DB Walking Lunges, 10/leg x 6 sets, 120 sec
A2. Push-up burpees, AMRAP in 60 sec x 6, 120 sec

Monday
A1. Back Squat, 8-10 x 5 sets, 90 sec
A2. Chin-ups, 10-15 reps x 5 sets, 90 sec - find a way to make 15 reps
A3. Romanian Deadlift, 8-10 x 5 sets, 90 sec
A4. Push-ups, AMRAP in 60 sec x 5 sets, 90 sec

Tuesday - optional
10 min EZ AD
+
5 sets:
Airdyne Sprint 60 sec - increasing pace 10% every 20 seconds (80% first 20 sec/90% second 20 sec/100% third 20 sec)
Rest 6 min
+
10 min EZ AD

Wednesday
A. Front Squat @ 20X0, 10-10-10-10-10, 5 min
B. Chin-ups, 2-3 tough reps x 5 sets, 3 min

Thursday - optional
3 x 3 min Row @ 50% effort/3 min @ 85% effort

6 sets @ 90-95% effort:
30 sec PUB
60 sec Running
6 min rest
+
Tabata Anchored Sit-ups

Post scores to comments.

CF2 Invitational

Event 1
Accumulate total team time OR, for each of the following, consecutively:
Strongman Hold with weight
Static hang from chin-up bar
Front Bridge from Hands

Event 2
AMRAP in 7 min:
Tire Flips

Event 3
AMRAP Rope Climbs in 5 min - to 10 ft target & Thruster, 1 RM

Event 4
Total Reps:
60 sec Push-up Burpees
60 sec Row for meters/10

Event 5
AMRAP Calories in 20 minutes - 4 team members
&
AMRAP length of CF yard ran in 20 minutes - 3 team members

Thursday WOD - Optional

Airdyne or Row or Bike outside 30 min @ EZ pace

4 sets @ 90% effort:
45 sec Push-up Burpees
45 sec KBS - 24kg/16kg
Rest 6 min
+
GHD Sit-ups, 60 reps

Tuesday WOD

Optional:

10 sets:
Row 60 sec @ 85-90% effort, walk/rest 90 sec - try for same times as last week
+
Side Bridges, accumulate 4 minutes of holding per side

A. Power Snatch, 3-3-3-3, 180 sec
B. Back Squat @ 30X1, 8-6-4, 180 sec
C. Barbell Thrusters, 12-15 tough reps x 4 sets, 5 min rest

Post loads to comments

A. Split Jerk, 3-3-3, 180 sec
B1. Push Press @ 31X1, 4-6 reps x 3 sets, 90 sec
B2. Chin-ups, 3-5 tough reps - any style x 3 sets, 90 sec
C. KBS - 24kg/16kg, AMRAP in 5 minutes

Post loads for A & B. Post reps for Part C.

Thursday - Optional

Airdyne or Row 30 min @ EZ pace

5 sets:
30 sec DL - 135#/95#
30 sec BJ - 20"/14"
30 sec Push-up Burpees
30 sec Squats
240 sec rest

Post reps per round to comments.

Tuesday - Optional WOD

10 sets:
Row 60 sec @ 90% effort, walk/rest 120 sec
+
Side Bridges, accumulate 3 minutes of holding per side

A. Power Clean, 3-3-3-3, 180 sec
B. Front Squat, 5-5-5, 180 sec
C. Barbell Thrusters, 15-20 tough reps x 3 sets, 5 min rest

Post loads to comments.

You Like....????

As many rounds as possible in 30 minutes:

Row 300m

15 Push-up Burpees

10, 9, 8, 7, 6, 5, 4, 3, 2, 1 rep rds for time:

DL @ 66% RM drop the bar each rep

Bench Press @ 66% RM

GHD Sit-ups

+

10 min EZ Row

Post time for metcon to comments.

Keep the row at an easy pace. It's not a race!

A. Thruster, 5-4-3-2-1, 180 sec

B. Push Press, 3-3-3, 180 sec

C. Tabata Squats


Post loads and tabata reps to comments.

For time:
Row 500m
35 Wall Balls
Row 500m
25 Wall Balls
Row 500m
15 Wall Balls
Row 500m

A. Deadlift @ 11X1 - use 50% of your 1RM for ALL sets, 2 reps x 12 sets, 45 sec
B. Hang Power Snatch, 5-5-5, 180 sec
C. 21-15-9 rep rds for time:
Power Snatch @ 60% 1RM
Push-up Burpees

Post loads for Parts A & B and time for Part C to comments.

SURPRISE!!!

This week's Push-up Quota - 750 for females, 1000 for males.

Monday
60 min Row for max meters - try to maintain the pace you set for the 45 min row last week.

21, 18, 15, 12, 9, 6, 3 rep rds:
DB Thrusters - 25/15
Box Jumps - 20/14


Post time to comments.

A. Back Squat, 3-3-3, 180 sec
B. Power Clean, 1 tough rep/minute for 20 minutes - pick a weight (likely 90% of your best) and stay with it...no adding or subtracting.
C. 5 rounds for time:
10 unbroken Wall Balls
10 Push-up Burpees


Post loads and time for C to comments.

This week's push-up quota, 500 for the girls, 750 for males.

Monday
Row 45 minutes for maximum meters


Post m3 rowed to comments.

Friday
10 sets:
30 sec Box Jumps - 20"/14"
30 sec Walking Lunges
30 sec Push-up Burpees
90 sec rest

Wednesday
A. Power Snatch, 3-3-3-3-3, 180 sec
B. Back Squat, 3-2-1-1-1, 180 sec
C. Box Jumps - 1 "scary" rep every 30 sec for 10 minutes - add plates to boxes to make a challenging height.

Monday
30 minute row for maximum meters
*Push-up counter - everyone has to meet the push-up quota for the week before next week. They can be done in the warm-up, post workout, anytime during the day, and especially on weekends. Deadline next Monday morning. You should use the same set-up for the push-ups as you did the last time we did 100 push-ups for time. The push-up quota this week is 300 for the girls, and 500 for Todd.

A. Close Grip Bench Press, build to 1 RM
B. Split Jerk or Push Jerk, build to 1 RM
C. 5 rounds for time:
20 Box Jumps - 20/14"
10 Push-up burpees

Post loads and metcon time to comments

A. Power Snatch, build to 1 RM
B. Front Squat, build to 1 RM
C. 3 sets:
Row 1000m, walk same as work time
Goal = same time/set

Friday
A. Bench Press, 4-6 reps x 3 sets, 180 sec
B. Push-ups, 100 reps for time (Todd = 150 reps), same set-up as last time
C. Side Bridge, accumulate 3 min holding per side as fast as possible (Todd = 5 min per side) - no alternating

A. Power Snatch, 1-1-1-1-1, 90 sec
B. Hang Power Snatch, 3-3-3, 120 sec
C. Tabata Mash-up
Deadlift - 115#/75#
Squats

Post loads and tabata score to comments

Row Test

Row Sprint 2000m

Post time to comments.

Don't leave anything in the tank.

Tuesday
5000m row

Wednesday
A. Power Clean, build to a tough single
B. Hang Squat Clean, build to a tough single
C. Front Squat @50% 1RM, 10 reps x 5 sets, 90 sec rest

Friday
A1. Press, 5-4-3-2-1, 120 sec rest
A2. Chin ups, 2-3 tough reps x 5 sets, 120 sec rest
+
3 sets for times:
21 Box Jumps - 20/14
18 Switch Lunges
15 Squats
Rest 120 secs
+
Tabata Unanchored Sit-ups

2 in 1

Wednesday
3 rounds for time:
Row 500m
12 DL @ 50% RM
21 BJ - 20"/14"

Post total time to comments.

Advice: Strong pace on the row, but not a full sprint. Transition between movements quickly.

Friday
A. Bench Press, build to 1RM
B. Split Jerk or Push Jerk, build to 1RM
C. 100 Push-ups - same set-up as last week

Post loads and time to comments.

last time for this workout

A1. Back Squat @ 30X1, 2-3 reps x 5 sets, 90 sec
A2. Chin-ups, 2-3 tough reps x 5 sets, 90 sec
B. DB Split Squat @ 30X1, 4-5/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 10-12/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height

Post loads to comments...

Friday WOD

50, 40, 30, 20, 10 rep rds:
DB Swings - 25/20
Jumping Chin-ups
Walking Lunges


Post time to comments....

100 Push-ups, not for time...use the same height as Friday
+
3 sets:
Row 500m
12 DL @ 50% 1RM
21 Box Jumps - 20/14"
Rest 2 x the work time

Post time(s) to comments

A1. Back Squat @ 30X1, 3-4 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - more weight than last week
C. DB Russian Step-ups @ 21X1 - box @ knee height, 15/leg x 3 sets, rest 60 sec b/t legs - add plates if needed to make the correct height

Post loads to comments

Friday WOD

As many rounds as possible in 30 mins:
100 Jump Rope
10 Push-ups
2/arm unbroken TGU - pick a challenging weight

Post rounds/reps to comments.

A. Push Press, 3-3-3-3-3, 180 sec
B. 10 sets:
3 touch and go DL @ 66% 1RM
AMRAP PUB in 20 sec
Rest 3 min
C. 100 Anchored Sit-ups for time - no arm swing

Posts load for A, load and reps for B and time for C.

A1. Back Squat @ 30X1, 4-6 reps x 5 sets, 90 sec
A2. Chin-ups, get more than 7 reps/set x 5 sets, 90 sec - Todd = AMRAP Kipping
B. DB Split Squat @ 50X1, 6/leg x 3 sets, rest 60 sec b/t legs - follow the tempo
C. BWT Russian Step-ups @ 21X1 - box @ knee height, 50 reps/leg - no alternating, rest as needed b/t legs - add plates if needed to make the correct height


Post loads to comments.

As many rounds as possible in 20 minutes:
6 Wall Balls
5 Box Jumps - 24"/20"
4 Push-up Burpees

Post rds/reps to comments

A. Press, 3-5 reps x 3 sets, 180 sec
B1. Close Grip Bench Press, AMRAP @ Press 1 RM x 5 sets, 120 sec
B2. GH Sit-ups, 30-60 reps in TOTAL over 5 sets - you be the judge and do the math, 120 sec
C. Row 10 min @ your goal pace for a 5 k


Post loads for A and B1, Sets and time for B2 and your split time for C.

Example:

A. 75/85/95
B1. 55/165/15/180/190
B2. 2 sets of 30 (2:20)
C. 2:00/500m

Deadlift @ 50% 1 RM @ 11X1, 2 x 12 sets, 45 sec
+
Build to tough single in DL
+
Tabata Anchored Sit-ups - hands on temples, no swinging


Post load and tabata reps to comments.

21, 18, 15, 12, 9, 6, 3 rep rds:
Power Snatch - 75/55
Push-up burpees


Post time to comments.

Front Squat, 3-3-2-2-1-1, 180 sec
+
12, 9, 6 rep rds:
Hang Squat Clean @ 50% RM Front Squat
Chin-ups
+
Tabata Anchored Sit-ups

For time:
30 GHD Sit-ups
10 Press @ 90% RM - no push pressing!
10/arm Turkish Get-ups - 30/20lb DB's
10 Push Press @ 100% Press RM
10/arm Turkish Get-ups - 30/20lb DB's
10 Push Jerk @ 110% Press RM
30 GHD Sit-ups


Post time to comments.

A1. Bench Press, 5-3-1-5-3-1, 120 sec
A2. Chin-ups, 2-3 reps x 6 sets, 120 sec - make it tough
B. KBS - all the way overhead, AMRAP in 5 min - 24/16kg
C. GHD Sit-ups, AMRAP in 2 min


Post loads for A1,A2 and reps for B and C.

10 min jump rope - alternate high knee, double, singles
+
3 sets:
500m Row @ 90%
500m Row @ 50%
+
10 min jump rope - alternate high knee, double, singles

Deadlift @ 90% 1RM, 1 x 5 sets, 60 sec
+
For time:
15 DL @ 50% RM
30 DB Thruster - 25/15
12 DL @ 50% RM
24 DB Thruster - 25/15
9 DL @ 50% RM
18 DB Thruster - 25/15
6 DL @ 50% RM
12 DB Thruster - 25/15

Post loads and time to comments...

Press, 1-1-1-1, 180 sec
+
AMRAP @ 85% 1RM Press x 1 set
+
4 sets for reps:
30 sec KBS - 24/16kg
30 sec Box jumps - 20/14
30 sec Squats
90 sec rest

or

3 Rounds:

30 KBS 1/1.5 Pood
30 Burpees
30 GHD Sit ups

Post results to comments

For those of you who did FGB yesterday...

For effort:

7 min Row @ 50%
60 sec of Push-up burpees as fast as possible
7 min Jump Rope
60 sec of Push-up burpees as fast as possible
7 min Row @ 50%

Post meters rowed and burpee reps to comments.

The Funnest WOD - EVER!!!

FIGHT GONE BAD

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.

3 ROUNDS FOR REPS

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20" box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

POST SCORE FOR EACH ROUND TO COMMENTS