Part 1: Thrusters

Go heavy, or just practice form and mobility. Or do overhead squats.

Then…

Thrusters
Pullups

30/20/10

Option 1: 75/55
Option 2: 45/35; ring rows

Then (optional)…

3 laps run
2 laps kb farmer carry with 1 kb
1 lap kb farmer carry with 2 kbs

Exercises may be performed in any order.

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

No comments.

Part 1: short barbell warmup

Get ready for the workout.

Then…

16 bench presses (135/85)
22 box jumps
27/21 cal row or bike
22 burpees over the bar
16 deadlifts (185/125)

2 rounds. Rest as desired between rounds (no more than 10 mins). Second round is reversed order. Time each round separately. Record both times on the board.

Option 2: 95/55 bench; 135/95 dead
Option 1+ 155/100 bench; 225/155 dead
Option BenchFit: 185/115 or more bench; 275/185 or more dead

No comments.

Part 1: Front Squat 3×1

PR attempts are encouraged but as always, focus on form. Or use this time to practice mobility.

Then…

Back Squats 3/6/9/12/15
Pushups 5/10/15/20/25
Situps 10/20/30/40/50

AMRAP in 16 minutes. Cap of 5 rounds.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more; handstand pushups 3/6/9/12/15

Modify HSPU by doing fewer reps (2/4/6/8/10) or by decreasing ROM

No comments.

Part 1: Push Press 4×3

Go heavy, or use this time to practice push press and push jerk.

Then…

10 shoulder to overhead
25 double unders
10 back-rack lunges
25 double unders

5 rounds

Option 1: 95/65
Option 2: 75/55; 2x single unders
Option 1+: 115/75

No comments.

Open 14.4

60 calorie row
50 toes to bar
40 wallballs
30 power cleans (135/95)
20 muscle ups

AMRAP in 14 minutes

Option 2: 115/75; strict pullups instead of muscle ups
Option 3: 95/65; hanging knee raises; 40 kb swings instead of cleans; 35 ring rows instead of muscle ups

No comments.

Part 1: Thruster 3-3-3

No need to go heavy. You may use this time to just practice form and mobility.

Then…

9 thrusters
9 pullups

5 rounds

Option 1: 95/65
Option 2: 75/55

Modify the thrusters by using dumbbells or kettlebells. Modify the pullups by jumping.

Then (optional)…

7 burpees over the rower
13 situps
150m row

5 rounds

No comments.

10 kb swings
10 pushups
10 kb sdhp
20 double unders
10 kb Russian twists (total)
30 second plank (on elbows)

AMRAP in 20 minutes

Choose your own kb weight.

Option 2: 2x single unders; box pushups

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Regular schedule on Thursday. Drive safely!

No comments.

Part 1: Power Clean 3×3

Touch and go. Or do 3 position clean. Or use light weight and practice technique.

Then…

In 2 minutes:

6 power cleans
12 wallballs
AMRAP cal row, bike, or ski

5 rounds. Rest 2 minutes between rounds. Your score is the total cals.

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

—

For now, all classes are on for Wednesday. If the weather requires any changes to the schedule, we will announce something on the website and Facebook.

No comments.

Part 1: Bench Press 4×5

Then…

7 pullups
7 burpees
7 knees to elbows
7 box jumps

6 rounds

Option 2: jumping pullups or ring rows; hanging knee raises
Option 1+: chest to bar pullups
Option 1++: strict pullups

Beware of torn hands if you do chest to bar pullups.

No comments.

Part 1: Back Squat 4×5

Or use this time to warm up the barbell movements in the workout.

Then…

100 air squats
30 deadlifts
75 situps
30 shoulder to overhead
400m run or 500m row

Option 1: 185/125 (DL); 115/75 (STO)
Option 2: 135/95 (DL); 95/65 (STO)
Option 1+: 225/155 (DL); 135/95 (STO); 135 squats; 100 situps

Modify by reducing the bodyweight reps to 75 or 50 and/or by using a kb in place of the barbell (kb SDHP for DL and kb clean and press for STO).

Then (optional)…

3 minutes AMRAP burpee pullups. Cap of 25.

Option 1: strict pullups
Option 2: regular pullups
Option 1+: muscle ups

No comments.

Back by popular demand, Franish Fridays!

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Part 1: Thruster 1-1-1

No need to go heavy. You may use this time to just practice form and mobility.

Then…

5 thrusters
5 pullups

9 rounds

Option 1: 95/65
Option 2: 75/55
Option 3: dumbbell thrusters; jumping pullups

Then (optional)…

7 burpees
Run to the mailbox and back

5 rounds

No comments.

Part 1: bench press max reps unbroken

2 sets. Your score is total reps accomplished.

Option 1: 135/85
Option 2: 95/55
Option 1+: 155/105

Then…

Double Tabata

In 4 minutes, perform max reps of each of the following, using a 40 seconds work / 20 seconds rest interval:

Pushups
Cal Row or Bike
Situps
Double Unders

You can do the exercises in any order as long as you do 4 minutes of each.

Your score per exercise is the lowest reps in a 4 minute cycle.

Your total score is the sum of the lowest reps.

Option 2: single unders; box pushups

No comments.

Part 1: Clean and Jerk 3×1

Go heavy, or just get warmed up.

Then…

Partner WOD

In teams of two, perform

3 clean and jerks
5 toes to bar
7 box jumps

Partners take turns doing complete rounds. While one partner works the other rests.

AMRAP in 22 minutes. Cap of 22 rounds.

Option 2: hanging knee raises
Option 3: 6 kb clean and press (3r/3l) instead of c/j

Choose your own weight on the bar. As heavy as possible with good form.

Guy/girl teams can use two barbells.

Happy birthday Coach Jax!

No comments.

Part 1: Back Squat 3×7

Then…

Wallballs
Burpees

1-12

AMRAP in 12 minutes. Cap of 12 rounds.

Option 1+: heavy wallball

No comments.

Part 1:

Helen on a Boat

500m row
21 kb swings (55/35)
12 pullups

3 rounds

Part 2:

30 Russian twists (20/14) (total)
20 situps
30 mountain climbers (total)

3 rounds

Part 3 (optional):

Back Squats
Burpees

15/10/5

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

No comments.

Part 1: Power Clean 3×1

Focus on form and technique.

Then…

6 power cleans
20 burpees over the bar
6 power cleans
15 toes to bar
6 power cleans
45 situps
6 power cleans
15 toes to bar
6 power cleans
20 burpees over the bar
6 power cleans

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

No comments.

Part 1: Bench Press 4×3

Then…

10 shoulder to overhead
9 wallballs
8 pullups
10 back-rack lunges (alternating r/l)
9 wallballs
8 pullups

AMRAP in 14 minutes. Cap of 4 rounds.

Option 1: 75/55
Option 2: 45/35; ring rows
Option 1+: 95/65 or more

No comments.

In 20 minutes, perform:

1 mile run or 2k row

Followed by:

KB Swings 10/15/20/25
Double Unders 20/40/60/80

Cap of 4 rounds. If you finish before 20 minutes, your score is your time. If not, your score is the rounds/reps completed.

Option 1: 55/35
Option 2: 35/25; 2x single unders
Option 1+: 70/45

No comments.

Part 1: Overhead Squat 3×1

Go heavy, or use light weight and work mobility.

Then…

15 overhead squats
15 burpees over the bar

AMRAP in 14 minutes. Cap of 4 rounds.

Option 1: 75/55
Option 2: 45/35
Option 1+: 95/65 or more

Modify the overhead squats by doing back squats.

No comments.

Part 1: Deadlift 4×3

Heavy or light, focus on form.

Then…

Deadlifts 4/8/16/8/4
Box Jumps 6/12/24/12/6
Pushups 8/16/32/16/8

Option 1: 185/125
Option 2: 135/95
Option 3: kb swings instead of deadlifts; box pushups
Option 1+: 225/155

Then (optional)…

In 3 minutes:

25 buprees
AMRAP cal row or bike

No comments.