WOD are you doing?

Two dumb bells: Men – 40+ lbs and 20-40lbs women 25+ lbs and 10-20lbs, Ab mat

Warmup:

5 Minute Cardio Warmup

Dynamic Stretch

Practice

Three rounds (two rounds light weight, one heavy)

Dumb Bell Clean – 10 E

Dumb Bell Front Squat – 10 E

Dumb Bell Push Press – 10 E

Workout

4 Rounds

Dumb Bell Clean Squat Press – 10 E (heavy)

Jane Fondas – 20 E

2 round

SPRINT – ¼ m at 2%

Squat Jumps - 25

1 Round

Row - 500m

Ski - 400m

Instructions

Complete for time!

Pineapple Express

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

KB Warmup

Workout

3 sets

Deadlift - 1min

Pushup Variations - 1min

Knees to Elbows - 1min

Rest - 1min

3 Sets

Bar Bell Cleans- 1min

Box Jump - 1min

Plank Variations - 1min

Rest - 1min

2 Sets

Burpees - 30sec

Jane Fondas - 30sec

1 Set

1/2mile run @ 2%

Instructions

Finish as many reps as possible in the time allotted. Work through the whole set and rest during your breaks!

Get Up

Shut Up and Cut up

Benchmark 4: Get Up!

Equipment Needed:

Dumb bell/kettlebell women 15-25lbs, men 25-45lbs

Warmup

1/2m at 5%
Dynamic Lunges
Dynamic Stretch
KB/DB Warmup

Practice

2 rounds

Turkish Get Ups – 3E
Snatch – 5E

Workout

AMRAP 20min
1/4m at 2%
Single Arm Snatch – 30
Turkish Get Up

A Mad Rad A Push

Equipment Needed

Two dumb bells: Men – 20-30 lbs and 10-20lbs women , Ab mat

Warmup:

5 Minute Cardio Warmup

Dynamic Stretch

Workout

AMRAP - 15min

Renegade Rotations - 20

Pushups - 20

Front Squat - 20

Stairs - 20

2min rest

AMRAP - 15min

Dead-Curl - 20

Full Range Crunches - 20

Bent Row - 20

Squat Jumps - 20

Instructions

Complete as many reps as possible in the time alloted!

Explore Power - Get Out of the Kitchen

Stairs – 9 Flights
Dynamic Stretch – focus on glutes and hamstrings

Practice:

2 Rounds

Cleans – 20
Front Squat - 20

Workout

5 sets
Squat Cleans - 5

5 sets

High Row - 5

Rollouts - 5

3 sets

Force Down Abs - 5

Weighted Plank - 5

Cool Down and Stretch

Fight Gone Bad

Fight Gone Bad

Equipment Needed

Rowing Machine, 20lb Fit Ball (men) 14lb Fit Ball (women), 75lb Bar Bell (men) 45lb Bar Bell (women) 24” Box

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Workout

5 Rounds

Wall Ball (10ft Target) – 1:00

Sumo Deadlift to High Row – 1:00

Push Press – 1:00

Box Jumps – 1:00

Row (for Calories) – 1:00

Instructions

Five one minute rounds with a one minute rest at the end. Count your total amount of reps during each round and total at the end. Goal = 350 or more total reps.

Explore Power: Captain Planet

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Plyo Circuit

Dynamic Stretch

Workout

5x Slam Ball Wall Ball - 10

5x Jump Squats - 8

5x Split Jerk - 10

5x Weighted Box Jumps - 10

5x Handstand Pushups - 10

Instructions

Five one minute rounds with a one minute rest at the end. Count your total amount of reps during each round and total at the end. Goal = 350 or more total reps.

and You Say He's Just a Friend...

Equipment Needed

Bar Bell – 35-65lbs Women, 55-95lbs Men

Warmup:

5 Minute Cardio Warmup

Dynamic Lunges

Dynamic Stretch

Practice

Practice below moves to competency

Workout

CIRCUIT 1

Power Clean to Press - 21,15,9

Pullups - 21, 15, 9

Box Jumps - 21, 15,9

Knees to Elbows - 21, 15, 9

CIRCUIT 2

Mountain Climbers - 100, 50, 25

Supine Box Pikes - 50, 25, 12

Jane Fondas - 100, 50, 25

Cool Down

Complete for time. Limit 40minutes

Snatch in the Sniz

Warmup
5min Cardio
2x
10 Box Jumps
10 pushups
10 push press/handstand pushups
Dynamic Dowell

Workout
2x
Overhead Squat
Snatch Grip Deadlift to High Row
Snatch Balance

5x
Snatch
5,5,3,5,5

Cool Down and Stretch

HR Heaven

Warmup:
5min HR to 85% of max
Dynamic Stretch

Workout
3 rounds
2min on 1min off
Run
Ski
Row
Box stepovers
Jump Rope

Cool Down and Stretch