Category: WOD

VO2 Max Row

6 x 1:30 Row for Meters, build effort

(The goal is to row more meters each consecutive interval.)

*Active Recovery of 1:30 between intervals: Jump rope singles or speed steps

For time:

21-15-9
Clean and Jerk (135/95)
TTB

42-30-18 Reps for Time of:

Wall Ball Shots (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Presses (75/55)
Row (calories)

3 Rounds for time:

800m Run
21 Kettlebell Swings (45/35)
21 Burpees
15 Kettlebell Swings
15 Burpees
9 Kettlebell Swings
9 Burpees

Double Under Tabata

Then…

Complete for time:

1200m Run
100 Squats
80 Sit-ups
60 Push-ups
40 Pull-ups

Complete in this order:

#1:
5-4-3-2-1
Power Clean
Front Squat

#2:
Shoulder Press
5-5-5-5-5

#3:
Weighted Sit-ups
15-15-15-15-15

Back Squat
3-3-3

Then…

Complete for time:

100 JR Singles
10 Ring Dips
90 JR Singles
9 Ring Dips
80 JR Singles
8 Ring Dips
70 JR Singles
7 Ring Dips
60 JR Singles
6 Ring Dips
50 JR Singles
5 Ring Dips
40 JR Singles
4 Ring Dips
30 JR Singles
3 Ring Dips
20 JR Singles
2 Ring Dips
10 JR Singles
1 Ring Dip

EMOM for 20 minutes:

5 Rounds of:
Min 1: Jump rope Speed steps
Min 2: Clean and Jerks (G2OH)
Min 3: Calorie row
Min 4: Overhead squats

Work to a max wt. of this complex:
Front squat +
Push press +
Thruster

Then…

Death by Thrusters:

(65% of wt. achieved above)
EMOM Thrusters adding 1 rep every minute

Min 1: 1 Thruster
Min 2: 2 Thrusters
Min 3: 3 Thrusters

10 Rounds for time:

20 Double unders
1 Wall sprint
1 Rope climb
3 Forward rolls

First:

Work to a max wt. of this complex:
Power snatch +
Hang Squat Snatch +
Squat Snatch
(No rest between the 3 movements)

Then…

5 Rounds for time:

12 Pull-ups
12 Burpees
200m Run

Tabata Pistols

Then…

21-15-9

Deadlifts (65% of max)

Box Jumps (24/20″)

Jewell Light Pole Challenge

For time:
Start at the bottom of the hill.
Run to first street light and back, then run to the second street light and back.
Continue this pattern to the street light on the top of the hill.

After returning to the gym:

1. Complete three maximum length L-sits.
*Record average of 3 attempts.

2. Complete three maximum length Bar Holds with bent knees.
*Record average of 3 attempts.

Complete in this order:

#1: 3 Rounds:
AMRAP for 1 minute of Power Snatches
*Rest 1 minute btwn rounds
(Start with 65-70% of max snatch; increase weight each round if possible)

#2: 4 sets of 6 Front Squats

#3: Push Press
5-5-5

JULY 4TH WEEKEND HOURS: We will have our normal class schedule on Friday, July 3rd and be CLOSED for the weekend. Enjoy the holiday with your family and friends and be safe!

EMOM for 10 min:
Clean and Jerk – 3 reps

(you choose wt and use the same wt for all; can be squat cleans, power cleans or a combo)

Then…

EMOM x 12
4 Rounds of:
Min 1: 8 Straight-leg Deadlifts
Min 2: 40 second Plank Hold on elbows
Min 3: 40 Double unders

Back Squat
Work up to a 2 rep max

Then…

“Hulk Hogan”

Every 2 minutes for 20 mins:
3 Muscle ups
5 Power Cleans (185/135)
7 Burpees

#1: AMRAP in 8 minutes:
Handstand push-ups

#2: 4 x 12 Db Bulgarian Split Squats (6/leg)
(you choose the weight)

#3: 8 Minute Tabata
Alternate Sit-ups and Push-ups

“Fight Gone Bad”

3 Rounds:
1 minute at each station

Wall Ball Shots (20/14)
SDHP (75/55)
Box Jumps (20″)
Push Press (75/55)
Row for Calories

(1:00 Rest between rounds)

EMOM until 100 Push-ups

At the top of each minute, complete:
4 Pistols (alternating legs)
8 Sit-ups
Push-ups to the end of the minute

Squat Clean and Jerk
2×2 @ 80%
2×1 @ 85%
1×1 @ 90%
2×1 @ 85%
2×2 @ 80%
*rest as needed between sets

Then…

Complete 5 Rounds for Time:
15 Toes to Bar
20 Cal Row
25 Kb Swings (45/35)

Quadruple Tabata

Deadlift (185/135)
Pull-ups
Front Squat (135/95)
Double Unders
*One minute rest between stations

For Time:

Row 5000m

Do it.

“Helton”

3 Rounds for Time:
Run 800m
30 Db Squat Cleans (50/35)
30 Burpees

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

“Bear Complex”
Complete 5 Rounds of:
7 sets of…
Power Clean
Front Squat
Push Press
Back Squat
Push Press
*10 Burpee penalty for resting bar on ground during a round.

Front Squat
3-3-3-3

15 min AMRAP:
6 Deadlifts (Bodyweight)
12 Push ups
12 Ball Slams (30/20)
24 Speed Steps

“Nicole”
AMRAP in 20 mins:
Run 400m
Max Pull-ups
*Every time you drop from the bar, you must run another 400m to begin pull-ups again.