10am Community workout only
Warm up
200 m walk with KB in waiter hold
100m in one are than switch
Str- press 5-5-5
Wod
10 KB twist
10 DB presses
10 DB lateral raises
10 med ball sit ups/ GHD sit ups
10 supermans/gHD back extensions
3 rounds
Warm up
3 rounds of Cindy
Str-power cleans 5-5-5
Wod
10 deadlifts 225/135
50 double unders
3 rounds for time
Warm up
20 double unders
10 sit ups
3 rounds
Str-bench press w/DB 10-10-10
Wod
1000 m row
30 burpee pull ups
50 DB thrusters 15/25
For time
Cool down
3 sets of max push ups with plate on back
Warm up
21 squats
21 lunges
21 jumping squats
Str-back squat 5-5-5(5 second holds at the bottom of each rep)
Wod
400 m run
25 goblet squats 53/35
4 rounds for time
Warm up
20 Turkish get ups
Str-press 5-5-3(5-3-1)
Wod
5 man makers
10 strict pull ups
5 rounds
Cool down
10rep x 3 sets of DB lateral shoulder raises.
Warm up
400 m farmers carry
Str-deadlift 5-5-3(5-3-1)
Wod
5 one arm KB cleans 53/35
5 Lunges w/KB in Rack position
Switch sides then
5 one arm KB cleans 53/35
5 Lunges w/KB in Rack position
10 min AMRAP
3 min rest
Then max KB swings for 3 min.
Cool down
5 min of rage ball
Warm up
10 min jump rope
Str-bench press 5-5-3(5-3-1)
Wod
100 ring push ups
(Every time you have to stop do 5 burpees)
*keep rings 3-6 inches off the ground*
-not for time but 20 min cut off
Cool down
Arm bar stretch
Warm up
800 m run
50 ft of bear crawl
50 ft broad jumps
Str-squat 5-5-3(5-3-1)
Wod
200 m sprint with one DB 35/25
21 thrusters 100/70lbs
200m
15 thrusters
200 m
9 thrusters
For time
Cool down
3 min of planks