AMRAP 15min:
8 x 1-arm Dumbbell CNJ, 50/35 (R-Arm)
8 x 1-arm Dumbbell CNJ, 50/35 (L-Arm)
10 T2B
12 Handstand Push-ups
E2M for 16min:
Power Snatch + Squat Snatch + Hang Squat Snatch
*PSn to Sq Sn should be touch and go
*Increase weight or stay the same across
2018 06 20
5 Rounds:
100m Farmer Carry 70/53+
Rest as needed between sets
Max Effort 2k Row
Death by 10ft Handstand Walk
*10ft in min 1
20ft in min 2
30ft in min 3
Etc.
Continues as long as possible until you can no longer finish the required feet in a given min. Scale to piked walks around a box, or shoulder touches on the wall
Dumbbell Bench Press
4 x 10 reps
4 x 10 each arm
Bent-over Dumbbell Rows
Single Leg KB Deadlifts
3 x 10 each leg
KB Windmills
3×10
2018 06 19
15min to find a Max at the following Complex:
1 Squat Clean + 1 Front Squat + 1 Split Jerk
*The bar must start empty when the clock begins. Weight must be lifted from the ground when time runs out for the attempt to count.
AMRAP in 7min:
7 Deadlifts, 275/185
50 Double Unders
AFAP
15/10 Cal Assault Bike
6 Burpee Box Jump On-and-Overs
5:00 Rest
5 Rounds
2018 06 18
50-40-30-20-10
Wall-Ball Shots, 20#
Box Jumps, 24″
Kettlebell Swings, 53#
In honor of U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, died on September 26, 2010
To learn more about Morrison click here
5 Supersets:
5 Bench Presses
Max rep strict Chin-ups
*rest 4-5min between sets. Athlete chooses the weight
3 sets
10 Matador Dips w/pause
16 alternating hammer curls w/dumbbells
3×10 Cuban press
(Light weight)
2018 06 17
U.S. Army Birthday WOD
AMRAP in 40min:
17 Power Cleans, 135/95
75 Air Squats
*Strip Bar, carry it 200m, Return to plates, carry one of them 200m, retrieve the second plate and carry it to the bar. Reset the bar and begin a new round.
RX+ = Done as WOD was originally created…AMRAP in 60 Minutes
CrossOver Symmetry Iron Scap
Reverse Hyper
3 x 12 at 30-40% of 1RM Back Squat
2018 06 13
10 1-Minute Rounds
10 Lateral Burpees Over Bar
Max Power Snatches in remaining time, 135/95
Rest 2:00 between rounds
*Score is total PS
10 Minutes Ring Muscle-up Practice
(Strict, transitions, positions, etc.)
2018 06 11
AMRAP 20min:
5 C2B Pull-ups
10 Wall Balls, 20/14
15 KBS, 53/35
4 x 8 OH Walking Lunges
AHAP
Rest as needed between sets
4 supersets:
10 Kneeling Strict DB Press Each Arm
10 Strict T2B
Rest 2:00
3 x 100ft KB Drag Bear Crawl
Rest 5:00 between sets
4 x Max effort plank hold
2:00 rest between
2018 06 10
Amrap (with a partner) in 29min:
Min 1: Wall Balls, 20/14
Min 2: Toes-to-bar
Min 3: box Jumps, 24/20″
Min 4: Push Presses, 75/55
Min 5: Row Calories
Min 6: Rest
2018 06 08
Every 5min for 25min:
400m run
10 Power Snatches, 95/65
10 Lateral Burpees over bar
*Rest remaining time
Score is slowest round of the 5 rounds
4 x 10 reps Unbroken
Overhead Walking Lunge steps
*as heavy as possible
2018 06 06
EMOM for 14min:
Min 1-7: Clean Lift-off + Clean Pull
Min 8-14: 1 Clean
*Increase weight as desired in 8-14, but no misses and sound technique to be maintained.
5-10-15-20-25…45-50-then back down…
Double Unders, *unbroken sets only!
15min time cap
2 rounds for time:
20/17 Cal Row
30ft HS Walk
20/17 Cal Assault Bike
30ft HS Walk BACKWARD
Bench Press
5-4-3-3-3
Then…
Bent Over Barbell Row
3 x 10 reps, difficult but unbroken
Rest 3:00 between sets
3 Supersets
15 GHD Sit-ups
15 Hip Extensions
Rest 2:00
3 Supersets
Max effort hanging knee raises
10 Alternating Bird Dogs
Rest 3:00
2018 06 05