Part 1: Power Clean 3×1

Go heavy, or use lighter weight and practice technique.

Then…

5 power cleans
10 pushups

4 rounds

Rest 2 minutes

7 pushups
7 box jumps

5 rounds

Rest 2 minutes

10 box jumps
5 power cleans

4 rounds

Your time is how long it takes to complete all three parts, rest included.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105; 7 ring dips instead of 10 pushups in part 1; 5 ring dips instead of 7 pushups in part 2

Modify the ring dips by doing matator dips or box dips. Combine options as desired.

No comments.

Part 1: Paused Back Squat 5×3

Light weight. Short rest between sets. Two second pause at the bottom. Focus on form and mobility.

Good form for partial range of motion is always better than bad form for full range of motion.

Then…

15 wallballs
30 pullups
15 wallballs
45/36 cal row (no bike)
15 wallballs
30 knees to elbows
15 wallballs
45 situps
15 wallballs

Option 2: ring rows; hanging knee raises
Option 1+: 20 heavy wallballs each round; chest to bar pullups
Option 1++: row before pullups; situps before knees to elbows

That last one is really just for a few crazy people at the 530am class…

Then (optional)…

5 kb swings
5 burpees

AMRAP in 5 minutes. Cap of 10 rounds.

Choose your own kb weight.

No comments.

Part 1: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Then…

20 kettlebell or dumbbell ground to overhead (alternating r/l)
250m row
20 toes to bar
250m row

AMRAP in 12 minutes. Cap of 3 rounds.

Option 2: hanging knee raises

Choose your own kb or db weight. The kb or db must start from the ground. Snatch or clean and press are both acceptable. Be sure to practice this movement before the workout.

No comments.

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

Tabata

Tabata cal row or bike
Rest 1 minute
Tabata situps
Rest 1 minute
Tabata walking lunges
Rest 1 minute
Tabata pushups

Option 2: box pushups
Option 1+: jumping lunges

You must lunge with both legs for one point.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals (4 minutes). Rest 1 minute between each Tabata interval.

The Tabata score is the fewest number of reps performed in any of the eight intervals. For example, if on pushups you get

8
7
7
7
7
6
5
4

… your score for the pushups is 4.

Your final score is the sum of your four Tabata scores. If you get 5 on lunges, 5 on situps, 5 on cals, and 5 on pushups, your final score is 20.

The exercises may be performed in any order.

No comments.

Part 1: Clean and Jerk 3×1

Or practice the barbell movements in the workout.

Then…

15 wallballs
21 deadlifts
15 wallballs
15 power cleans
15 wallballs
9 clean and jerks
15 wallballs

Option 1: 115/75
Option 2: 95/65
Option 1+: 135/95 or more; heavy wallball
Option 1++: 20 heavy wallballs each round

No comments.

Part 1: Press or Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

In 3 minutes, perform:

15 kb swings
15 pullups
AMRAP burpee box jumps

4 rounds. Rest 2 minutes between rounds. Your score is the total burpee box jumps completed.

Option 1: 55/35
Option 2: 35/25; ring rows
Option 1+: 70/45; chest to bar pullups; jumps required

No comments.

Part 1: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

Then…

9 thrusters
25 double unders

AMRAP in 12 minutes. Cap of 6 rounds.

Option 1: 75/55
Option 2: 45/35
Option 3: kb or dumbbell thrusters or wallballs; 2x single unders
Option 1+: 95/65 or more; unbroken DU

Then (optional)…

25 pullups
35 situps
25/20 cals

Option 1: as written
Option 2: jumping pullups
Option 1+ chest to bar pullups
Option 1++: strict pullups

No comments.

Part 1: Deadlift 3 (70%) – 3 (80%) – 3+ (90%)

Then…

KB SDHP 5/10/15/20/25
Situps 9/18/27/36/45
Box Jumps 5/10/15/20/25

AMRAP in 15 minutes. Cap of 5 rounds.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

Part 1: Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

25/20 cal row or bike
20 wallballs
15 knees to elbows

AMRAP in 18 minutes. Cap of 4 rounds.

Option 2: hanging knee raises
Option 1+: heavy wallball
Option 1++: cap of 5 rounds

No comments.

Part 1: Power Clean 3×1

Full or power, from the hang or the floor. Focus on form.

Then…

EMOM, for 10 minutes

Hang Power Cleans 10-1
AMRAP burpees over the bar

Your score is the total burpees accomplished

Option 1: 115/75
Option 2: 95/65
Option 3: kb swings 12-3 instead of hang power cleans
Option 1+: 135/95 or more

The first minute you do 10 hang power cleans followed by AMRAP burpees. The second minute you do 9 hang power cleans followed by AMRAP burpees. Etc.

No comments.

Part 1: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

Shoulder to Overhead 10/15/20/25
Pullups 10/15/20/25
Double Unders 15/30/45/60

AMRAP in 14 minutes. Cap of 4 rounds.

Option 1: 115/75
Option 2: 95/65
Option 3: 75/55; ring rows; 2x single unders

Option 1+: 155/105 and bar muscle ups (round of 10); 135/95 and strict pullups (round of 15); 115/75 and chest to bar pullups (round of 20); 95/65 and regular pullups (round of 25)

Modify 1+ by reducing the weight. For example:

135/95; 115/75; 95/65; 75/55

Or

115/75; 95/65; 75/55; 45/35

No comments.

Part 1: Back Squat 3 (70%) – 3 (80%) – 3+ (90%)

Then…

250m row
15 pushups
25 air squats
500m row
25 pushups
50 air squats
750m row
35 pushups
75 air squats

Modify by reducing the reps and row distance.

Then (optional)…

Burpees
Cals (ski, row, or bike)

21/15/9

No comments.

Part 1: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your original training max.

Then…

Wallballs
Pullups

21/18/15/12/9/6/3

5 burpees every time you break up the pullups or stop moving after you begin the set of wallballs (cap of 50 burpees)

Option 1: as written above
Option 2: ring rows
Option 1+: heavy wallball
Option 1++: muscle ups 9/8/7/6/5/4/3

There’s no burpee penalty if you do muscle ups, unless you crazy people want to self-impose them.

No comments.

Part 1: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your max.

Then…

Partner WOD

In teams of 2, perform

10 kb shoulder to overhead (5r/5l)
15 situps
10 box jumps
20 Russian twists (20/14)
10/8 cal row or bike

AMRAP in 20 minutes

Partners take turns doing exercises. One person must complete all reps of an exercise before switching.

Choose your own kb weight. Modify the difficulty by using a heavier kb, or by doing GHD situps, or by jumping on the box, or by using a taller box, or by using a heavy wallball, or by doing all of the above.

Option Lone Wolf: do it alone

No comments.

Part 1: Clean and Jerk 3×1

Full or power. Focus on form.

Then…

250m row
18 clean and jerks
250m row

Then…

9 clean and jerks
500m row
9 clean and jerks

Rest about 5 minutes between parts. Write your time for each part on the board.

Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105

No comments.

Part 1: Press 5 (65%) – 5 (75%) – 5+ (85%)

Add 5 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have any questions.

Then…

KB Swings 25/20/15/10/5
Pushups 25/20/15/10/5
Double Unders 50/40/30/20/10

Option 1: 55/35
Option 2: 35/25
Option 3: box pushups; 2x single unders
Option 1+: 70/45; double unders 75/60/45/30/15

No comments.

Due to the Resolution Weightlifting Meet, Open Gym for Saturday will be cancelled. The meatlocker will be available for those who want to a workout in, but space will be limited. Sorry for the inconvenience.

It’s not too late to participate in the meet though! Although you can no longer sign up online, walk-ins will be welcome at the door. Do it! Check our Facebook page for more information.

No comments.

Part 1: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Add 10 lbs to your original training max (1 rep max minus 10%). Stop a couple reps short of failure on the + sets.

If you don’t know your one rep max, estimate on the light side. Talk to the trainer if you have any questions.

Then…

4 front squats
5 toes to bar
6 burpees over the bar

10 rounds

Option 1: 135/95
Option 2: 95/65
Option 3: 7 kb goblet squats instead of front squats; 8 situps instead of toes to bar
Option 1+: 155/105

Then (optional)…

In 4 minutes, perform

10/8 cal row
10 kb swings

3 rounds

Followed by AMRAP cal row, bike, or ski

Score is total AMRAP cals

No comments.

Jack

10 shoulder to overhead (115/75)
10 kb swings (55/35)
10 box jumps (24/20)

AMRAP in 20 minutes

The barbell and kb should be light. Reduce weight accordingly.

Modify by stopping after 5 or 6 rounds.

Last done on Feb 20, 2012.

No comments.

Part 1: Deadlift or Back Squat 4×5

Or use this time to practice the movements in the workout.

Then…

20 deadlifts
40 pullups
60 wallballs (20/14)
80 situps
100 double unders
500m row

Option 1: 185/125
Option 2: 135/95; ring rows; 2x single unders
Option 1+: 245/165 or more; heavy wallball

Modify by breaking into rounds — 4 rounds of 5, 10, 15, 20, and 25 reps, with the 500m row at the end.

Last done on Dec 27, 2011. That’s right, seven years ago.

No comments.