“Jim”
9 Rounds:
24 Pushups
8 Deadlifts (215/135)
“Smitty”
With a partner for time
3 rounds
Run 400 M
40 Power Clean 95/65
40 Front Squat 95/65
40 Push Jerk 95/65
40 Back Squat 95/65
40 Burpee over the Bar 95/65
then
—Run 400m at the end of 3rd round—
“Overtime”
For Time:
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter Run, 9 Power Snatches
200 Meter Run, 9 Overhead Squats
Barbell: (95/65)
“Back Seat”
AMRAP 18:
30/21 Calorie Row
30 AbMat Sit-ups
20 Dumbbell Box Step-ups
(35’s/20’s to a 20″ Box)
Benchmark: “Gwen”
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.
Don’t forget this Saturday we will be holding our annual Smitty Workout.
This one means a lot to not only us here at Vette City but for everyone the Smith’s have impacted in the community.
We look forward to seeing everyone come out and work hard in support of one of our own!
“Under Fire”
For Time:
400 Meter Run
50 Double Unders
15 Toes to Bar
15 Pull-ups
400 Meter Run
50 Double Unders
12 Toes to Bar
12 Pull-ups
400 Meter Run
50 Double Unders
9 Toes to Bar
9 Pull-ups
“Last Legs”
Teams of 3:
0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Row
Squat Loads Increase Every 30 Reps:
Front Squats
0-30 Reps (115/80)
31-60 Reps (135/95)
61-AMRAP (155/105)
Back Squats
0-30 Reps (155/105)
31-60 (185/135)
61-AMRAP (225/155)
“High Gear”
AMRAP 18:
21/15 Calorie Assault Bike
18 Jumping Lunges
15 AbMat Sit-Ups
12 Hand Release Push-ups
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Score is total reps completed.
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
Build to the following:
1 Heavy Strict Press
Then
3 Heavy Push Press
Then
5 Heavy Push Jerk
“Non Stop”
AMRAP 8:
7/5 Calorie Row
10 Wallballs (20/14)
Deadlifts
Build to a heavy 3
“Dead Meat”
For Time:
1 Mile Run
100 Double Unders
30 Deadlifts (185/135)
800 Meter Run
50 Double Unders
20 Deadlifts (185/135)
400 Meter Run
25 Double Unders
10 Deadlifts (185/135)
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
“Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City. The 2001 meter row represents the year. The 4 rounds represents the four planes. The 9 Rope Climbs represents the month. The 11 Bear Complexes represent the day. The 2977 meter row represents the lives lost. Grab a buddy and work hard for those who lost their lives 17 years ago today.
Turkish Get Up
Build to Moderate Load on Each Arm
*Score is weight used. If one arm was lighter, score is the lighter of the two weights.*
3 Rounds:
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
15/10 Calorie Row
“Annie”
50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups
“Twenty Something”
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row
For Time:
21-18-15-12-9:
Dumbbell Strict Presses (30’s/20’s)
After Each Round:
200 Meter Med Ball Run
Teams of 3
AMRAP 25:
40 Chest to Bar Pull-ups
50 Barbell-Facing Burpees
60 Thrusters
Round 1: 75/55
Round 2: 95/65
Round 3: 115/80
Round 4: 135/95
Round 5: 155/105 (AMRAP in time remaining)
“Boat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score us total time, including rest.
4 rds
25 Burpees
21/15 Cal Row
15 Hang Power Cleans (115/85)
“Smitty” will be postponed till Sept 22 @ 9am. Shirts available to order at Gym.
With that being said, tomorrow we will be doing another hero wod!
”Luce”
3rds for time
1000m
10 muscle ups
100 Air squats
Wearing 20lb Vest.
“Even Stevens”
Alternating On the Minute x 16 (8 Rounds):
Even: 10 Hand Release Push-ups + 20 Double Unders
Odd: Max Calorie Row
“Professor Chaos”
For Time:
30 Chest to Bar Pull-ups
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
15 Power Snatches (135/95)
800 Meter Run
30 Chest to Bar Pull-ups
“Go Fish”
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)
The only class for the day will be 9 am!! See you there!
“Fight Back”
5 Rounds:
1 Minute Kettlebell Swings (53/35)
1 Minute Reverse Lunges
1 Minute Calorie Bike
1 Minute Rest
Thruster
Heavy Set of 3
“Flash Flood”
2 Rounds:
400 Meter Run
21 Thrusters (95/65)
“Criss Cross”
AMRAP 15:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar
“Lace Up”
AMRAP 13:
60 Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)
“Down & Dirty”
For Time:
30/21 Calorie Row
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
30/21 Calorie Assault Bike
2 Rounds: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Row
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
15/10 Calorie Assault Bike
1 Round: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats, 20 Sit-ups
“Fender Bender”
Teams of 3
For Time (30 Minute Cap):
400 Meter Med Ball Run
3 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Med Ball Run
2 Rounds: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
400 Meter Med Ball Run.
1 Round: 30 Deadlifts, 25 Hang Power Cleans, 20 Push Jerks (135/95)
We would love to see all who can make it come to this great event. More info in link below!
3-Position Power Snatch
Build to a Heavy Complex
“Daily Dozen”
AMRAP 12:
12 Lateral Barbell Burpees
9 Power Snatches (115/80)
6 Bar Muscle-Ups
Front Squat
3 Sets of 5
“Annie’s on the Run”
For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run
“Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
“2k Row”
For Time:
Row 2,000 Meters
Cash Out: 50 burpees.
“Powder Keg”
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
“Hot Rod”
For Time:
24-20-16-12:
Calorie Row
Alternating Dumbbell Snatches (50/35)
Calorie Row
Dumbbell Goblet Front Squats (50/35
“The Ghost”
6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest
Pausing Overhead Squat
Moderate Set of 2
“Nancy”
5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)
“Shipwreck”
5 Rounds For Time:
500 Meter Row
10 MedBall Cleans (20/14)
16 MedBall Reverse Lunges (20/14)
24 AbMat Sit-ups
Immediately following class on Saturday we will be performing a deep clean. Though you’re help is not needed, we would greatly appreciate it if you would like to help.
“Half Bad”
AMRAP 18:
30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Row
15 Pull-Ups
Push Press
Heavy Set of 3
“Sky Hook”
3 Rounds For Time:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
For Time:
1 Mile Run
50 Wallballs (20/14)
30 Burpee Box Jump Overs (24/20)
10 Power Snatches (155/95)
“Run Train”
5 Rounds:
100 Meter Medball Run
200 Meter Run
15 Burpees
“Sasquatch”
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks
*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar
Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135
“Free Fall”
AMRAP 20:
200 Meter Run
20/14 Calorie Row
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
“Paul Bunyan”
AMRAP 15:
60 Double Unders
21/15 Calorie Row or 200m Run
15 Deadlifts (225/155)
