Gymnastics Stations:
1. Rope Climb Work
Choose your Level; for quality, not for time
Legless Rope Climbs (10 times)
Regular Rope Climbs (10 times)
Start in supine position; pull body to standing (20 times)
2. Ring Dip Tabata
3. Bar Hold Tabata
4. Death By Sit-ups: On Minute 1, do 10 sit-ups. Add 2 sit-ups each minute till failure.
Shoulder Press
8-8-8
(approx 65% 1RM)
30-20-10
Sumo Deadlift High Pull (75/55)
Ring Push-ups
Box Jump Overs (20″)
10 Min EMOM:
1 Squat Clean (85% 1RM)
12-9-6-3
Overhead Squat (115/75)
30 Double Unders after OHS rounds
Deadlift
8-8-8
(approx 65% 1RM)
Complete 3 Rounds for Time:
35 Kb Swing (50/35)
30 TTB + Pull-up
200m Run
3 Metcon Stations:
1. 500m Row/1:00 Rest x 3: This is a ‘standard workout’ on the row machine. The goal is to match your pace for each 500m interval.
2. Max Burpees for 5 Minutes
3. 30 Sec On/30 Sec Off for 8 Minutes: Double Unders or Speed Steps for Max Reps
Partner 30 Min AMRAP:
While one person is carrying a slam ball 200m (30/20), the other partner is doing the following AMRAP:
10 Kb Swings (50/35)
8 Lunges, in place
6 Kb Sit-ups, held to chest (50/35)
*Partner begins where other left off when returning from the ball carry
Complete for Time:
4 Push Jerks (205/155)
4 Rounds of Cindy
(Cindy = 5 Pull-ups, 10 Push-ups, 15 Squats)
4 Push Jerks
3 Rounds of Cindy
3 Push Jerks
2 Rounds of Cindy
2 Push Jerks
1 Round of Cindy
1 Push Jerk
Find your Max Height Box Jump
(spend 8-10 minutes)
10-9-8-7-6-5-4-3-2-1
Hang Clean (115/75)
*Wall Sprint after each round
Shoulder Strength/Stability Work: 10 minutes
Pick Your Level:
*Advanced: Handstand Walks
*Moderate: Handstand Holds – 5 x 30 secs with 90 secs rest between holds
*Beginner: Straight Arm Ring Holds and/or Wall Walks – do what you can do during the 10 mins
Complete 4 Rounds for Time:
4 Muscle-Ups
15 Push-ups
25 Double Unders
Find 1RM Back Squat
(spend 10-12 minutes)
12 Min AMRAP:
8 Knees to Elbows
6 Burpee Box Jumps
Complete 4 Rounds for Time:
12 Plate Ground to Overhead (45/25)
24 Plate Russian Twists
400m Run
Find 1RM Push Jerk, then…
“DT”
Complete 5 Rounds for Time:
12 Deadlifts (155/105)
9 Hang Cleans
6 Push Jerks
Complete 3 Rounds for Time:
5 Front Squats (135/95)
10 TTB
15 KB Swings (50/35)
*Rest 2 Minutes, then…
“Mini-Barbara”
Complete 5 Rounds for Time:
10 Pull-ups
15 Push-ups
20 Sit-ups
25 Air Squats
15 Min Skill Time
*Spend 15 minutes working on a skill(s). Examples: rope climbs, TTB, double unders, handstands, pistols, core & mobility
Complete 5 Rounds for Time:
Farmer Carry (50/30) to wall and back
50 Double Unders
15 Min Partner Row for Distance
*Each person rows for 150 meters before trading off. Record the total meters at the end of 15 minutes.
Complete 4 Rounds for Time:
20 Wall Ball Shots (20/14)
20 Slam Balls (30/20)
Weighted Pull-ups
3 sets of 5 reps
then…
Complete for Time:
30 Power Snatch (95/65)
30 Sit-ups
Wall Sprint
20 Power Snatch
20 Sit-ups
Wall Sprint
10 Power Snatch
10 Sit-ups
Wall Sprint
Find 1 RM Deadilft
(take 15 minutes to find 1RM)
Complete 3 Rounds for Time:
10 Deadlifts (225/155)
15 Bar over Burpees
10 Ring Dips
20 Min AMRAP:
400m Row
20 Push-ups
400m Run
20 Hollow Rocks
Split Jerk
3-3-1-1-1-1
Complete 5 Rounds for Time:
20 Wall Ball Shots (20/14)
10 Deadlifts (1.5 Bodyweight)
Front Squats
7-5-3-1-3-5-7
7 Min AMRAP:
33 Double Unders
7 Toes To Bar
Snatch Balance
5-3-3-1-1-1-1
8 Min AMRAP:
8 Med Ball Slams (30/20)
8 Box Jumps (30/24)
Complete 10 Rounds for Time:
5 HSPU
10 Pistols, alternating legs
15 Pull-ups
Buy In: 1 Mile Run (aerobic-paced)
“Oscar’s WOD”
10 Min AMRAP:
7 Power Cleans (135/95)
20 Lateral Bar Jumps
Cash Out: 1 Mile Run (attempt to match the aerobic pace from the Buy In mile)
Plate Carry to Green Mountain Tower
Off-Site WOD: Meet at the main Green Mtn trailhead on Alameda Pkwy at 9:30am. Coach Sean will bring bumper plates (10#, 25# and 45#). The WOD is to carry the plate to the top of the tower and back (approx 1 mile each way with significant climbing)!
4-3-2!
(4 Rounds, 3 Stations, 2 Minutes @ each Station)
Station #1: Row for calories
Station #2: K2E for reps
Station #3: Thrusters (45/35) for reps
Work up to a heavy, single Squat Snatch
then,
40-30-20-10
Pull-ups (make 1st half of each round C2B)
Push-ups (make 1st half of each round hand-release)
Kb Swings (45/35)
Turkish Get-ups
(work to heaviest single per arm for 10 mins)
Back Squats
10 x 4, build to 75% 1RM
Max rep Push-ups, unbroken
then,
AMRAP for 15 mins:
10 Deadlifts (60% 1RM)
10 Pistols (5 per leg)
30 Double Unders
Complete 5 Rounds for Time:
400m Run (fast!)
3 Muscle-ups
1:00 Rest
‘”Mike’s Chipper”
10 Strict Pull-ups
20 Wall Ball Shots (20/14)
30 Sumo Deadlift High Pulls (75/55)
40 Overhead Squats (75/55)
30 SDHP
20 Wall Ball Shots
10 Strict Pull-ups