Category

WOD
Two-Minute Tester: Max Reps of Ball Slam (20/30#) Workout: FLEX Day Complete 5 rounds, NOT for time, of: 5 Seated Barbell Press 10 Double-DB/KB Walking Lunge per leg 15 DB/Plate Front Raise 18/25 Calorie Row SPRINT Track heaviest successful COMBINED weight of Seated Press and Walking Lunge. Aim to increase weight each round.
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Strength: Every 90 seconds for 6 rounds, complete: Power Clean + Low Hang Power Clean (w 1 count pause below the knee) Increase weight each round. Workout: 4 rounds for time: 7 Front Squats (65/95#) 7 Hand-Release Push-Ups 7 Chest-to-Bar Pull-Ups OR 10 Pull-Ups/Ring Rows 30/50 Double-Unders
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Strength: 12 minutes to build to a set of: 5 Touch-and-Go Deadlift Increase weight each round. Complete 10 Slow Deadbugs between rounds (5/5) Workout: Partner Workout AMRAP 5 Max Calorie Bike (switch as often as you’d like) Track Total Calories Rest 2 AMRAP 5 Alternate full rounds of: 5 Toes-to-Bar + 7 Hand-Release Push-Ups Track...
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Workout: AMRAP 30 14 Unbroken Wall Ball Push Press (10/14#) 10 Slow Barbell Curl (2 count up, 2 count down) 100m Slow Bear Crawl 400/500m Row
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Strength: Every 90 seconds for 6 rounds, complete: Power Snatch + Low Hang Power Snatch (w 1 count pause below the knee) Increase weight each round. Workout: Tabata-Thon! Row (Calories)Push-UpsPower Cleans (95/135#) Track total Calories + Reps Rest 2:00 between movements
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Strength: 12 minutes to build to a set of:5 Push Press Increase weight each round. Increase weight each round. Workout: 3 rounds for time of:400m run21 American Kettlebell Swings (35/53#)12 Pull-Ups
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Workout: AMRAP 30 8 Front Squats 8 Alternating Step-Ups 6 Shoulder-to-Overhead 6 Box Jumps 4 Squat Cleans 4 Burpee Box Jumps Complete a full round at one weight. If successful, add weight for the next round.
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Skill Work: Handstand/Handstand Push-Up/Handstand Walk Skill Work Workout: AMRAP 20 (for quality) 3 Wall Climbs 200ft Farmer Carry 12 Plate Front Raise 9/12 Cal Bike
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Workout: FLEX Day Complete 5 rounds, NOT for time, of: – 8 Double-DB Bench Press – 7 PVC Jump-Overs – 6 KB Gorilla Rows per arm – Accumulate :45 Dead Hang Track heaviest successful COMBINED weight of DBs for Bench Press. Aim to increase weight each round. Two-Minute Tester: Max Calorie Row
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Strength: Every :90 alternate between the two movements below for FIVE ROUNDS of each: (10 x :90 = 15:00 total time) 1- 5 reps of Back Squat 2- 150m Run (should be FAST!) Increase weight each round. Workout: 4 rounds for time: 6 Squat Snatch (75/115#) 8 Lateral Burpees over the Barbell 10 Knuckles-to-Toes
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