Part 1: Back Squat 5×3
Short rest between sets.
Then…
15 burpees over the bar
20 wallballs
15 deadlifts
15 burpees over the bar
20 wallballs
20 hang power cleans
15 burpees over the bar
20 wallballs
25 shoulder to overhead
Option 1: 185/125 (deadlift); 135/95 (hpc); 95/65 (sto)
Option 2: 135/95; 95/65; 75/55
Option 3: replace the barbell reps with 20 kb swings
Option 1+: 225/155; 155/105; 115/75
Combine options as necessary.
Part 1: Press or Bench Press 5×5
Short rest.
Then…
Calorie Row or Bike 5/10/15/20/25/30
Double Unders 20/40/60/80/100
Situps 5/10/15/20/25/30
AMRAP in 15 minutes. Cap of 6 rounds.
Option 2: 10/20/30/40/50 double unders
Option 3: 2x single unders
Part 1: Clean 1-1-1
Full or power.
Then…
In 4 minutes, perform:
12 power cleans
AMRAP rounds/reps of Cindy
3 rounds. Rest 1 minute between rounds.
Your score is the total Cindy reps accomplished. One full round is 30 reps.
Option 1: 135/95
Option 2: 95/65
Option 1+: 155/105 or more; chest to bar pullups
Part 1: Front Squat 5×3
No more than 90 seconds rest between sets.
If you want to save it for the workout, focus on mobility and form with some lightweight pause back or front squats.
Then…
15 front squats
20 toes to bar
100 double unders
20 toes to bar
15 front squats
Option 1: 135/95
Option 2: 95/65
Option 3: 75/55 or kb goblet squats; hanging knee raises instead of toes to bar; 75 lateral hops over the barbell instead of DU
Option 1+: 155/105 or more
Part 1: Snatch 1-1-1
Full or power.
Then…
15 power snatches
25 situps
2 laps
5 rounds
20 minute time cap
Option 1: 75/55
Option 2: kb swings instead of power snatches
Part 1: Press or Bench Press 5×5
No more than 90 seconds rest between sets.
Then…
Shoulder to Overhead
Burpee Box Jumps
3/6/9/12/15/18
AMRAP in 12 minutes. Cap of 6 rounds. If you get 6 rounds, write your time on the board.
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more
Part 1: Deadlift 5×3
No more than 90 seconds rest. Focus on form and speed.
You may also use the time to get warmed up for the workout.
Then…
In 2 minutes, perform:
7 deadlifts
15 pushups
25 calories row or bike
AMRAP burpees
5 rounds. Rest 2 minutes between rounds.
Option 1: 185/125
Option 2: 135/95
Option 1+: 225/155; 10 ring dips instead of pushups
If you don’t get any burpees, that’s ok — write your calories on the board instead.
If you get burpees some rounds but not others, write both your burpees and calories on the board, for instance: 15+27 (15 burpees and 27 calories).
Part 1: Back Squat 5×5
No more than 90 seconds rest between sets.
Add 5-10lbs from last week’s weight, OR do the same weight as last week but make it faster and/or prettier.
Strive for perfect form. See below.
Then…
KB Swings
Wallballs
Pullups
21/15/9
Option 1: 55/35
Option 2: 35/25
Option 1+: 70/55; chest to bar pullups
Then (optional)…
20 calories
20 burpees
20 calories
For time.
Part 1: Front Squat or Deadlift 4×5
90 seconds rest.
Then…
10 strict pullups
15 deadlifts
20 burpees over the bar
50 wallballs
20 burpees over the bar
15 deadlifts
10 strict pullups
You must also perform 1 lap kb farmer carry at some point.
Option 1: 185/125; 55/35 kb
Option 2: 135/95; kipping pullups; 35/25 kb
Option 1+: 225/155; 5 bar muscle ups instead of pullups; heavy wallball
Combine options as necessary.
Part 1: Bench Press 5×5
Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed.
Then…
Pushups
Inverted Rows or Ring Rows
Box Jumps
KB Lunges (total)
KB Russian Twists (total)
3/6/9/12/15/18/21
AMRAP in 16 minutes. Cap of 7 rounds.
Part 1: Clean 1-1-1
Full or power.
Part 2: EMOM, for 5 minutes:
3 position clean (high hang > hang > floor)
Heavy or light, focus on form.
Then…
10 power cleans
25 toes to bar
10 power cleans
25 pullups
10 power cleans
Option 1: 135/95
Option 2: 95/65
Option 1+: 165/115 or more
The 4th Annual Nick and Ryan Hero WOD will be held on Saturday August 12, with heats beginning at 9am. All local law enforcement, fire fighters, and first responders are welcome to join us. Coaches will be available to assist those who might be unfamiliar with the exercises.
More information to follow.
Please join us on Saturday August 12 to honor Nick and Ryan.
Part 1: KB Snatch
Practice the movement. No need to go heavy. See the video below for a description.
Then…
10 kb snatches (5r/5l)
15 situps
20 double unders
1 lap
AMRAP in 20 minutes
Option 2: 2x single unders
Choose your own kb weight.
Part 1: Back Squat 5×5
Short rest between sets, no more than 90 seconds. Same weight all sets, as heavy as possible with good form and speed.
Then…
15 front squats
10 calorie row or bike
15 shoulder to overhead
10 cals
3 rounds
3 burpees every time you drop the bar except at the end of a set
Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75 or more
Part 1: Athlete’s Choice
Deadlift 5-5-5 or snatch 1-1-1 are suggestions.
Then…
Christine
500m row
12 deadlifts (bodyweight)
21 box jumps
3 rounds
Or…
Diane
Deadlifts
Handstand Pushups
21/15/9
Or…
Open 12.2
In 10 minutes, perform:
30 snatches (75/45)
30 snatches (135/75)
30 snatches (165/100)
AMRAP snatches (210/120)
—
Talk to the trainer about scaling options for the workout that you want to do.
Part 1: Bench Press 10-10-10
Build up to your heaviest possible.
Then…
Option 1:
GI Jane
100 burpee pullups
Option 2:
GI Joe
50 burpee pullups
Option 3:
30 burpee muscle ups
—
For RX, the pullup bar must be above your standing reach.
You may kip the pullups, but you may not use the momentum from your jump to the bar. For RX, each pullup must begin from a dead hang.
Modify the pullups by using a lower bar and doing jumping pullups.
—
Last done on June 7, 2016.
Karen
150 wallballs (20/14 to the 10/9 foot lines)
Or…
Open 12.4
150 wallballs
90 double unders
AMRAP muscle ups
AMRAP in 12 minutes
Then (optional)…
1000m or 2000m row
—
Karen will make your legs sore. Modify by cutting the reps to 100. The row afterwards is optional, but it might be a good idea just to help reduce soreness.
Open 12.3
15 box jumps
12 shoulder to overhead (115/75)
9 toes to bar
AMRAP in 18 minutes
Modify the toes to bar by doing hanging knee raises.
Modify the WOD by stopping after 5 rounds.
Drink plenty of water before coming to the gym.
Part 1: Clean or Front Squat 1-1-1
Full or power.
Then…
Option 1: Elizabeth
Cleans (full) (135/95)
Ring Dips
21/15/9
Or…
Option 2: Power Elizabeth
Power Cleans (135/95)
Ring Dips
21/15/9
For Option 1 or Option 2, modify the ring dips by doing matador dips, box dips, or pushups. No bands on the rings.
Or…
Option 3:
KB Swings (55/35)
Pushups
30/20/10
Then (optional workout of the week)…
Wallballs
Calorie Row or Bike
15/12/9/6/3
Del
25 burpees
3 laps with 20/14 med ball
25 weighted pullups (holding wallball between legs)
3 laps with 20/14 med ball
25 handstand pushups
3 laps with 20/14 med ball
25 chest to bar pullups
3 laps with 20/14 med ball
25 burpees
Modify the laps by running without a ball.
Modify the weighted pullups by doing unweighted strict pullups > pullups > ring rows.
Modify the handstand pushups by doing regular pushups.
Modify the chest to bar pullups by doing regular pullups or ring rows.
Or…
Bulger
1 lap
7 chest to bar pullups
7 front squats (135/95)
7 handstand pushups
10 rounds
Modify the chest to bar pullups by doing regular pullups or 10 ring rows.
Modify the front squats by reducing the weight or by doing 10 kb goblet squats.
Modify the handstand pushups by doing 10 regular pushups.
Bulger may be done partner style, with partners taking turns doing rounds. If you don’t want to work out for 20+ minutes due to the heat, do it with a partner. Either way, make sure you are hydrated.
—
One year ago tomorrow (July 7), a sniper shot twelve and killed five police officers who were patrolling a police brutality protest in Dallas, Texas. Erin L. suggested a Hero WOD to remember them, which is a good way to cap off 4th of July week. Thank you to all those who risk their lives to keep us safe and free, and especially to those who perish in doing so. And thank you Erin for the suggestion.
