5 Sets (1 set every 3 minutes )
3 Rope Climbs/9 Strict Pull Ups
10 Burpee Box Jump Overs (30/24)
-perform easy row as rest between sets-
Teams of 2
100 Box Jump Overs (24/20)
50 Synchro Toes to Bar
100 Handstand Push-ups
50 Synchro Toes to Bar
100 Box Jump Overs (24/20)
Individual Option:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)
Every 2:00 (10 sets)
12/10 Calorie Echo Bike
2 Snatch (185/125)
Teams of 2
3 Min Max Cal Row
3 Min Max Alt. DB Snatch(50/35)
3 Min Max Wall Walks
-1 Min Rest-
3 Min Max Cal Row
3 Min Max Single Arm Alt Devils Press(50/35)
3 Min Max Push-Ups
-1 Min Rest-
3 Min Max Cal Row
3 Min Max Single Arm Alt Overhead Reverse Lunges(50/35)
3 Min Max Pull-Ups
Score=Total Reps Completed
*Keep track of total reps completed after each section
7 rounds
7 Push Press (95/65)
7 Burpee over Bar
49 Double Unders
2 Rounds
40/32 Calorie Echo Bike
40 Wall Balls (20/14)
30 V-Ups
20 Chest to Bar Pull Ups
Freedom (RX’d)
5 sets (Every 3:30)
200m Run
12 Clean and Jerks (135/95)
Touch and Go
8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower
Teams of 2
150 Dumbbell Shoulder to Overhead (35s/25s)
100 Deadlifts (185/125)
50 Box Jump Overs (30/24)
5 sets:
2:00 Amrap
8 Burpee Pull-ups
4 Wall Walks / 50ft Bear Crawl
Max effort Push-ups
—rest 1 minute between sets—
Strength:
Deadlift and Handstand Push Ups
5 sets (1:1)
200m Run OR 20/15 Calorie Bike
15 V-ups
To End of Building and Back (50s/35s)
Teams of 2
3:00 Amrap (4 sets)
500/425m Row (each/same time)
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-
Individual Option:
3:00 Amrap (4 sets)
500/425m Row
Max Power Snatch
Set 1: 95/65
Set 2: 115/80
Set 3: 135/95
Set 4: 155/105
-Rest 1:00 between sets-
Strength:
Bench Press and Box Jumps
“Great White Shark”
12:00 Amrap
10 Single Arm Dumbbell Push Press (L) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (L) (50/35)
10 Single Arm Dumbbell Push Press (R) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (R) (50/35)
Strength:
Front Squats and Pull Ups
‘Megalodon”
For Time:
21-15-9
Thrusters (95/65)
Burpee over Bar
Chest to Bar
“More than a Memory”
3 sets:
2 Rounds
2 Rope Climbs (15ft)
6 Strict Handstand Push Up (Or 12 Push-ups)
12 Dumbbell Power Cleans (2×50/35)
-rest 1:1 between sets-
3 rounds:
30 Toes to Bar
50’ Overhead Walking lunge (95/65)
Strength:
Dead Lifts and HSPU
“Callin’ Baton Rouge”
Teams of 2
170/135 Calorie Echo bike
125 Synchro Air Squats
- Split Bike calories as needed *
Individual Option:
85/65 Calorie Bike
125 Air Squats
“The Thunder Rolls”
5 sets: (Every 5:00)
20/16 Calorie Row
20 V-ups
20 Pull-ups
Strength:
Bench Press & Box Jumps
“The Dance”
7 sets:
1:30 AMRAP
10 Deadlifts (135/95)
5 Box Jumps (24/20)
Max Meter Run in Remaining Time
-rest 1:30 between sets-
Strength:
Front Squats and Chin Ups
“Friends in low places”
For Time:
12-9-6-3
Snatch (135/95)
24-18-12-6
Burpee over Bar
Partner
5 Rounds (each/1:1)
12/10 Calorie Bike
50 Double Unders
8 Power Cleans 205/145
-You go, I go –
Partner WOD(Teams of 2)
20 Min AMRAP
Partner A: 500/400m Row
Partner B: Max Rounds of:
8 Wallballs(20/14)
8 Alt. DB Snatch(50/35)
8 Box Jump Overs(24″/20″)
Score=Total Rounds Completed
-Athletes will switch when Partner A/B completes meters on row
-Athletes will pick up where their partner left off on during max rounds.
Example: If Partner B completes 4 DB Snatches in their 3 round, Partner A will have to complete 4 DB Snatches before moving on.
“Lovin’, Touchin’, Squeesin'”
For time:
75 Power Cleans (135/95)
*Every 2 minutes complete 12 Toes to Bar *Begin workout with Toes to Bar
Strength
Deadlift & Handstand Push ups
Teams of 2
16:00 AMRAP
15 Synchro Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Synchro Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
P1: 200m Run
P2: 15/12 Calorie Row
*Switch at completion
Individual Option:
16:00 AMRAP
15 Single Arm Dumbbell Shoulder to Overhead (left) (50/35)
15 Single Arm Dumbbell Shoulder to Overhead (right) (50/35)
200m Run
15/12 Calorie Ski Erg
“Partner Tommy V”
21 Thrusters (each) (115/80)
30 Strict Pull ups (Split)
15 Thrusters (each) (115/80)
20 Strict Pull ups (Split)
9 Thrusters (each) (115/80)
10 Strict Pull Ups (Split)
Individual Option:
21 Thrusters (115/80)
15 Strict Pull Ups
15 Thrusters (115/80)
10 Strict Pull ups
9 Thrusters (each) (115/80)
5 Strict Pull ups
Strength:
Bench Press and Box Jumps
“Any way you want it”
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
8/6 Calorie Echo Bike after each set
Strength
Front Squats and Pull Ups
“Dont Stop Believin”
7 sets: (new set every 3:00)
4 Ring Muscle Ups (Or 12 Chest to Bar)
8 Snatches (115/80)
5 sets:
12/10 Calorie Echo Bike
100m Sprint
6 Burpee Box Jump Over
100m Sprint
12/10 Calorie Echo Bike
*Rest 1:1 (work: rest) between sets
Every 2:00 (10 sets)
200/175m Row
50 Double Unders
Or Partner
20 Rounds
200/175m Row
50 Double Unders
“You go, I go”
For time:
20 Box Jump Overs (30/24)
10 Thrusters (155/105)
10 Power Snatch (155/105)
10 Muscle Ups (Or 25 Chest to Bar)
Run 1000m
10 Muscle Ups (Or 25 Chest to Bar)
10 Power Snatch (155/105)
10 Thrusters (155/105)
20 Box Jump Overs (30/24)
Deadlift
3 Dead Stop Deadlifts x 5
Teams of 2
50/40 Calorie Echo Bike
-into-
2 rounds:
30 Synchro Push-ups
100 ft Farmer Carry Each (Heavy)
30 Synchro Air Squats
100 ft Farmer Carry Each
15 Synchro Burpees to Plate
100 ft Farmer Carry Each
-into-
50/40 Calorie Echo Bike
3 rounds:
8 Toes To Bar
10 Power Cleans (105/75)
-Time cap: 5 minutes-
3 rounds:
8 Toes To Bar
8 Power Cleans (135/95)
-Time cap: 10 minutes-
3 rounds:
8 Toes To Bar
6 Power Cleans (165/115)
-Time cap: 15 minutes-
3 rounds:
8 Toes To Bar
4 Power Cleans (185/125)
-Time cap: 20 minutes-
Strength:
Bench Press:
3 Tempo Bench Press x 5 (3 second negative)
12 min AMRAP
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (50s/35s)
5-10-15-20-25 ….
Calorie Row
(Women’s Calories: 4-8-12-16-20…)
No Class Monday.
Happy Independence Day!
21-15-9
Handstand Push or Db Shoulder to Overhead
50ft DB Front Rack Lunge
rest 1:1
Deadlift:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
16 min AMRAP
200m Run
10 Box Jump Overs (24/20)
4 Power Cleans (185/125)
For time:
20/16 Calorie Row
20 V-ups
10-20-30-40-50
Wall Balls (20/14)
Strength:
Bench Press:
Build to a single rep at 85% across 5 sets of decreasing reps/increasing weight
Set 1: 10 reps
Set 2: 8 reps
Set 3: 5 reps
Set 4: 3 reps
Set 5: 1 rep @ 85%
4 sets:
20 Line Facing Burpees
3/2 Rope Climbs OR 15/12 Strict Pull-ups
-rest 1:1 between sets (3 minute max rest)-
2:00 AMRAP:
15 Toes to Bar
10/8 Calorie Echo Bike
Max Power Snatches (95/65)
-rest 2:00 between sets-
*Continue until 50 Power Snatches are completed.
5 Rounds: 20 minute time cap (includes rest time)
5 rounds (each/1:1)
300/250m Bike
250/200m Row
10 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
8 Dumbbell Squats (moderate)
15yd Dumbbell Farmer Carry (moderate)
6 Dumbbell Squats (moderate)
Teams of 2
AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
7 Shoulder to Overhead (115/85)
7 Burpees
-3 Min Rest-
AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
5 Shoulder to Overhead (135/95)
5 lateral Burpees Over Bar
-3 Min Rest-
AMRAP 7
Buy In: 50 Cal Row
into
Max Rounds of:
3 Shoulder to Overhead (155/105)
3 Bar Facing Burpees
Score= Rounds+Reps Completed
0:00-4:00
30 Pull-ups
30 Back Squats (135/95)
-rest 2:00 –
6:00-10:00
20 Chest to Bar Pull-ups
20 Back Squats (185/125)
- rest 2:00 –
12:00-16:00
10 Bar Muscle Ups/Burpee Pull Ups
10 Back Squats (225/155)
Deadlift:
2 Deficit Deadlifts x 5 sets @70% of 1RM
Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)
Partner
200m Partner Run
20 Synchro Wall Balls (20/14)
8 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
12 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
16 Wall Walks
200m Partner Run
20 Synchro Wall Balls (20/14)
20 Wall Walks
Individual Option:
200m Run
20 Wall Balls (20/14)
2 Wall Walks
200m Run
20 Wall Balls (20/14)
4 Wall Walks
200m Run
20 Wall Balls (20/14)
6 Wall Walks
200m Run
20 Wall Balls (20/14)
8 Wall Walks
100-80-60-40-20
Double Under
20 Toes to Bar after each set
Bench Press:
2 Pause Bench Press x 5 sets @70% of 1RM
2-3 second pause
-Then-
12 Snatch (135/95)
20 Burpee Box Jump Overs (24/20)
12 Snatch (135/95)
@10:00
8 Snatch (155/105)
20 Burpee Box Jump Overs (24/20)
8 Snatch (155/105)
Front Pause Squat:
2 Pause Front Squats x 5 sets @70% of 1RM
Weighted Strict Chin Up (Supinated)
3 Strict Weighted Pull-ups x 5 sets @65% of 1RM
21-18-15-12-9-6
Hang Power Cleans (95/65)
Calorie Bike
(Women Calories: 16-14-12-10-8-6)
20 min AMRAP
For Rounds AND Distance:
P1: 200m Run
10 Dumbbell Box Step Ups (50s/35s)(24/20)
6 Devils Press (50s/35s)
P2: Accumulating max Calories on Bike
*Partners switch each round
*Do not reset the bike when switching
*Run consists of 4 reps (50m = 1 rep)
“Eva Strong”
Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)
5- Month
24- Day
19- Students who lost their lives
2- Teachers who lost their lives
6 sets:
20/16 Calorie Row
15 Wall Ball (20/14)
10 Box Jumps (30/24)
-rest 1:1 between sets-
Deadlift:
3 Dead Stop Deadlifts x 5 sets @65% of 1RM
Handstand Push-ups (Strict):
5 Sets:
50-60% reps of max reps unbroken
800m Run
-into-
10 rounds:
6 Bar Facing Burpees
3 Power Cleans (185/125)
-into-
800m Run
Vette City CrossFit 