Tag: Workout

“Lady Gaga”
14:00 AMRAP
Athlete 1:
15 American KB Swings 53/35
10 KB Goblet Squat
Athlete 2:
8 Shuttle Run 50ft (25ft/25ft)
20 Plank Shoulder Taps

Switch when both parnters complete work

“Hot Wheels Leading the Way”
Zina’s B Day Workout
Every 2:00 for 10:00
9 Burpees
9 Hang Power Clean 95/65
Max Rep Toes to bar
-1:00 Rest-
Every 2:00 For 10:00
7 Bar over Burpees
7 Power Cleans 95/65
Max Rep V Ups
-1:00 Rest-
1:00 Max Rep Power Cleans
-1:00 Rest
1:00 Max Rep Toes to Bar
-1:00 Rest
1:00 Max Rep Burpees

“Born This Way”
Every 1:00 for 20 sets
3 Thrusters
-increase weight each set

3 Sets
500m Row
3:00 rest between each
—
“Poker Face”
3 Rounds (each for time)
20/16 Cal Row
30 Alternate v ups
15 Box Jumps 24/20
20/16 Cal Echo Bike
3:00 Rest

“The Edge of Glory”
Every 2:00 for 6 Sets
1 Clean Pull + 1 Hang Power Clean (Knee) + 1 Push Jerk
start at 60% of 1 Rep Clean and Jerk and increase each set
—
“Gwen”
For Time at heaviest weight:
15-12-9:
Clean and jerks
– Touch-and-go at the floor only.
– Rest as needed between sets

Every 3:00 for 3 sets

20 Alternating Front Rack Reverse Lunge
Increase weight each set
—
“Paper Gangster”
10:00 AMRAP
8 Chest to Bar Pull Up
10 Stationary Overhead Lunge 95/65

Partner WOD
4 Rounds
50 Thrusters 135/95 (split reps)
30 Burpee Pull Ups (split reps)
400m Run (together)

“Eminem”
3 Rounds (each for time)
1000m Row
1000m Run
1 Mile Echo Bike
3:00 Rest

No 6pm Class today. Sorry for any inconvenience

Every 2:30 for 5 Sets
2 Hang Squat Clean + 1 Jerk
-start at 60% of clean and jerk max and increase each set
—
“Lose Yourself”
15:00 to complete
50 Bar facing burpees
50 Wall Balls
800m Run
Max Rep Hang Squat Cleans 185/135

Every 2:00 for 6 Sets
3 Touch and Go Deadlifts
starting at 70% and increasing each set
—
“Till I Collapse”
5 Rounds
75 Double Unders
20 Alternating DB Snatches 50/35