Goodbye 2013

Goodbye 2013

5 rounds

20 Push Ups

13 Deadlift 185/135

Pick 4 (like the lotto)

Pick 4

Tabata 4 of your choice:

Row (calories)

Rope Slams

Burpees

Double Unders

Toe Taps

Prowler Sprints

Bike (calories)

Big Tire Box Jumps

Bear Complex PLUS

Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press

Skill:
Find 1RM Bear Complex

WOD:

Bear Complex (x7)
100 Squats
Bear Complex (x7)
100 Double Unders
Bear Complex (x7)
100 Sit Ups

Elizabeth

"Elizabeth"
21-15-9 reps of:
Clean 135/95
Ring dips

Finisher
AMRAP 15
1 Squat clean
1 Front Squat
10 Sit ups
*add weight after each round – not for speed

Burpees - Cleans - Thrusters - Jumping Jacks

EMOM (20)

2 Burpees

2 Cleans 75/45

2 Thrusters 75/45

10 jumping jacks

Jump?

4 rounds:

100 Jump rope

50 Box Jumps

25 Jumping Pull Ups

12 Broad Jumps

6 tuck jumps

10 to 1

10-9-8-7-6-5-4-3-2-1

SDHP

Soccer toe taps on box (each side)

X10 Jumping jacks, ie 100, 90, etc

DU + PP + IR

5 Rounds:  50 Double Unders 15 Push Press 95/65  15 Inverted Rows

Jeremy

Jeremy 

21-15-9

OHS 

Burpees

Gymnastics day

Gymnastics Warmup then 10 rounds 2 chin ups + 5 burpees AMRAP 20 5 HSPU 10 Pull Ups 15 T2B  20 Squats

Jumping Jacks + Burpee Pull Ups

5 Rounds  50 Jumping jacks  12 Burpee Pull ups

Deadlifts + Med Ball Cleans + KBS

4 Rounds  5 Deadlifts 185/130 10 Med Ball Cleans 15 KBS

Open Workout 13.3

Gymnastics Warm-up
2 rounds: Tuck jumps + Pike jumps + forward rolls + split rolls + cartwheels + round offs

Open WOD 13.3 AMRAP 15 150 Wall Balls 90 Double Unders 30 muscle ups OR 30 Muscle Up progressions OR 30 Pull Ups + 30 Dips

Front squats + Jumps

3 Rounds: 10 Front Squats (135/95) 20 Jumps over bar

Push Ups + Sit Ups + Pull Ups

15 Min AMRAP
9 Hand Release Pushups
9 Butterfly Situps 
9 Pull-ups

Cardio Circuit

MetCon Circuit

30/10

- Ropes

- Alt Landmine Presses

- Row

- Burpees

- Shuttle runs

- Soccer Skips

Cleans, Pull ups, Jumping jacks

AMRAP 15

3 Power Cleans 135/95

5 Pull Ups

30 Jumping Jacks

Lucky 7s

7 rounds

7 Double Unders
7 sit ups
7 Push Ups
7 Squats
7 Jumping Jacks
7 Knees to elbow 
7 Box Jumps

30 Reppers

30 Reps for total time of:

Bench Press

Then

Shoulder Press

Then

Back Squat

Then

DB Snatch (30 each arm)

1Min rest between each

Fight Gone Bad

Fight Gone Bad

 
Three rounds of:
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)

POST Turkey WOD

AMRAP 15
7 Push ups
7 ring rows
7 squats

AMRAP 12
5 Ring Push Ups
5 Jumping Pull Ups
5 Box Jumps

AMRAP 10
10 KBS
100 Jump ropes

Pre-Turkey WOD

5 rounds (115/85)

10 front squats

10 burpees

10 Deadlifts

5 push press

Push up, sit up, squat

Every minute on the minute, perform:

1 Push up, 1 squat, 1 sit up…

then 2…3…4… 
until you fail completing a set

Jump rope, situps, wall balls

For time: 50-40-30-20-10
Jump rope + Sit Up + Wall balls

DIANE

Diane

21-15-9

Deadlift 225/165

Handstand push ups

Jumping jacks and stuff

2 rounds:

150 Jumping jacks

5 HSPU

150 Jumping Jacks

10 Dips

150 Jumping jacks

15 push ups

Clean & Jerk + KBS

Find a new Clean and Jerk 1RM

then

Every minute for 10 minutes, perform:

1 clean and jerk 135/95

7 KBS (25lbs+)

Tabata a bunch of stuff

Tabata for total reps

1. Box jumps

2. DB Floor Press

3. Double unders/jump ropes

4. Weighted burpees w dumbells


Post total reps. 

Finisher: Med Ball Slams
 

OHS + Jump ropes

4 rounds

15 Overheard Squat 85/65 
150 Jump ropes

Row + Sit up + Push Up

20-15-10-5-10-15-20

 Inverted row (ring/trx/bar) 

+ Sit ups 

+ Push Ups

Open Source WOD

Where we build out the WOD together!

4 rounds

3 deadlift 185/155

12 jumping pull ups

100 jump ropes

then

3 rounds

50 KBS

25 burpees

5  Hand stand push ups

7 & 7

7 Rounds

7 Push Jerks

7 Pull-Ups

Cleans + burpees + a cold-ass run

For total time:

15-12-9-6-3

Hang Cleans 95/75

Bar Facing Burpees

Then: 1200M Run

(Springfield)

Squats + Situps + Jump Rope

15 Min AMRAP

15 Squat Jumps (Full Squat then jump on top of box or tire)

15 Sit-Ups

150 Jump Rope

ISABEL

Snatch Practice: 

Work to 135/95 or (Comfortable  Snatch Weight)

“Isabel”

30 Reps for time of Snatch (135/95)

Run > SDHP > T2B

5 Rounds

200M Run

15 SDHP (95/65)

15 Toes to Bar

AOD Circuit Day!

6 Rounds
20 sec on > 10 sec off

Row for calories
then
Tire Flip/Jump Through
then
Wall Balls (14/10)
then
Prowler Push
then
Landmine Twists (left to right = 1)
then
Decline sit ups on bench

FRAN

FRAN
21-15- 9
Thruster 95/65
Pull-ups

Burpee + Runs

40 burpees

100M run

30 burpees

200 M run

20 burpees

400 M run

10 burpees

Filthy 50

Filthy 50

50 Box jump

50 Jumping pull-ups
50 Kettlebell swings

50 Walking Lunge

50 Knees to elbows
50 Push press, 45

50 sit ups

50 Wall ball

50 Burpees

50 Double unders/100 jump rope

Move some weight!

AMRAP 10
Tire Flip Conga Line

then

AMRAP 7

Burpee Deadllifts

(push up on bar > deadlift)

then

AMRAP 3

Kettlebell Swings

Shoulder to Overhead + Run

3 Rounds

15 Shoulder to Overhead (strict press, push press, push jerk) @ 60%BW

Run around block (up Winsdor)

Finisher: 
100 Situps for time

Burpees + Box Jumps + Pull Ups

21-15-9-15-21

Burpees

Box Jumps

Jumping Pull-ups

Keep it moving!

3 rounds

21 Wall Balls

50 Jump ropes

15 Burpees

50 Jump ropes

9 KB/DB Swings

50 Jump ropes

Press + Run

Work up to 1RM

Strict shoulder press

Then

5 Rounds

10 Shoulder Press(60%max)

200M Run

"Cindy"

"Cindy"
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

AOD Circuit

5 rounds
30 sec on / 10 sec off

Max reps of:
Rope Slam
Kettlebell Swing
Keg Row
Landmine Alternating 1-arm Shoulder Press
Sandbag Deadlift
Tire Flip

Dips, Row, Sprint

10-9-8-7-6-5-4-3-2-1

Ring Dips

Bent-over row 95/75

100M sprint

Run, Deads, Pull Ups

3 rounds:

400M run

12 deadlifts 135/95

9 pull ups

“The Bear Complex”

“The Bear Complex”
5 Rounds of 7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

*No time component
*Do not drop the bar during a set
*Increase weight each round
*Post MAX WEIGHT

Box Jumps, Snatches, Jumping jacks

5 rounds

12 Box Jumps

10 DB Snatches

50 jumping jacks

Death by Squats

Skill/Warm up:

7X45% Back Squat to Front Squat + 7 squats

7X50% Back Squat to Front Squat + 7 squats

5X55% Back Squat to Front Squat + 5 squats

WOD:

Using 60% body weight

3 rounds 

10 Back squats 

200 M run

10 Front Squats 

Hill Sprint (2^nd driveway)