As for today...wait for it...SEVEN MINUTES OF BURPEE PULLUPS! 3-2-1-GO!
Well guys, looks like the gym is shutting down tomorrow to be moved into the new facility. I will not be posting workouts until the new gym is up and running. DON'T stop working out. Find a little space and do some pushups, situps, air squats, etc., go for a run, whatever. Just keep moving until the new gym is ready to go. If you need something to do, hit me up and I'll help you out. Can't wait until the new gym is open; it is gonna be awesome. Until then...
As for today...wait for it...SEVEN MINUTES OF BURPEE PULLUPS! 3-2-1-GO!
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20 min amrap
100 meter run or row 5 S2O 205/145 185/135 135/95 10 Lateral Burpees 20 Dubs/40 singles *Dubs will go up by 20 each round. Singles are 2:1. **Example- RD 1=20 dubs/40 singles. RD 2= 40 dubs/80 singles. RD 3= 60 dubs/ 120 singles, RD 4= 80 dubs/ 160 singles and so on... *scaled option is singles Two workouts today.. 15 minute cap on the first one, once the last person finishes, there will be a 1 minute break, then the class will do the tabata workout together.
Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring Dips 15 minute cap . Once everyone is finished, there will be a 1 minute break, then the class will start the next workout together. Metcon (AMRAP - Reps) Tabata- 20 sec on: 10 sec off 16 Rounds Total for reps alternating Rds of: Rd 1: HR Pushups Rd 2: Abmat Situps Rd 3: HR Pushups Rd 4 Abmat Situps Rd 5: HR Pushups Rd 6: Abmat Situps Rd 7: HR Pushups Rd 8 Abmat Situps and so on... 14 minute running clock;
*1st Round* 0:00-3:00 6 Front Squats 12 Box Jumps 24/20 *Max rep KB Swings w/time remaining. 3:00-4:00 Rest *2nd Round* 4:00-8:00 9 Front Squats 15 Box Jumps 24/20 *Max rep KB FR Lunges w/time remaining. (goblet squat hold is fine) 8:00-9:00 Rest *3rd Round* 9:00-14:00 12 Front Squats 18 Box Jumps 24/20 *Max rep Double-unders; scaled option=singles. 205/145 155/105 135/95 for front squats 53/35 for KB movements ** score for each round is the number of reps completed of the max rep movement. Example.. round 1 you get 25 KBS, your score for that round is 25 *** 1 KB for the front rack lunge **** RX= front squats from the ground, not the rack. 16 min AMRAP
4 Hang Clean & Jerks 6 Burpee 2 Plate 45/25 (do a burpee and jump on a 45# plate) 12 T2B 50 meter run -Rest 1 Minute- 135/95 95/65 75/55 For time:
4 x 200m run or row, rest 1 minute after each of the first three runs/rows. After the 4th run/row go straight into the rest of the WOD. -then- 5 Rds 5 Snatches 10 Overhead Squats 20 Abmat Situps -then- 600 Meter run 115/85 95/65 75/55 *Score is total time for completion, including the 1 minute rest after each of the first 3 runs. "The 29s"
29 Pullups 29 HSPUs 29 Deadlifts 29 Pullups 29 Deadlifts 29 HSPUs 29 Pullups 225/155 185/135 135/95 29 min Cap For Time:
200 meter row 25 Dumbell Snatches 70/45 25 Handstand Pushups 15 Burpee Box Jumps 200 meter row 20 Dumbell Snatches 20 HHandstand Pushups 10 Burpee Box Jumps 200 meter row 15 Dumbell Snatches 15 HHandstand Pushups 5 Burpee Box Jumps 30 minute time cap 8 mins AMRAP
Max Rep Front Squats 135/95 95/65 RX= reps come from the ground, no rack. -Rest 2 Minutes- Metcon (Time) For Time: 38 Font Rack Lunges 135/95 95/65 25 Muscle-ups or 75 Pull-ups * 12 Minute time cap Buy-in: 25 Burpees
-then- 4 RFT 400 meter run 15 KB Swings 70/53 30 Abmat Situps 15 KB Squats 70/53 |
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