Tag: Workout

“Hozier”
3 Rounds
20 Power Cleans 135/95
30 Ring Rows (Feet Under Rings)
100 Double Unders

“Take Me to Church”
Every 3:00 for 6 Sets
10 Bench Presses
-Increase weight each set
—
Cash Out:
3 SuperSets
20 Box Push Ups
12 DB Hammer Curls (Moderately Light)
20 Banded Tricep Extensions
– rest approx 1:30 between sets

Agility Drill
5 Sets (each for time)
2 Lateral Shuffle
2 Shuttle Runs
approx. 1:00 Rest
—
“Work Song”
7 Rounds
6 Dual DB Front Squats 50s/35s
3 Burpees
4 Cone Shuttle Run
– 1:1 Work Rest

“Run”
800m Run
50 Wall Balls
30 Pull Up
400m Run
50 Wall Balls
30 Pull Ups
800m Run

“Sunlight”
3 Rounds
50 Sit Ups
30 Deadlifts 135/95
—
Cash Out:
5 Rounds for Quality
:30 Elbow Support Plank Hold
15 Lying Back Extensions

“Thunder Thighs!” Sheila’s Birthday WOD
32 Burpees
64 Jumping Lunges
32 Hang Power Cleans
64 Front Rack Lunges
32 Power Clean and Jerk
64 Overhead Lunges
1000m Run

Barbell weight 75/55

Every 2:00 for 6 Sets
8 Romanian Deadlifts
-start at 35% of 1 Rep Max Deadlift

—
“Bruce Springsteen”
Every 1:00 for 10:00
5 Deadlifts 225/155
3 Wall Walk

Every 1:30 for 5 Sets
8 Strict Presses (from the floor)
—
“Dancing In the Dark”
5 Rounds
4:00 AMRAP/ 1:00 Rest
5 Push Presses 95/65
10 Lateral Hops over Bar
15 Lying Toe Touches

Every 1:00 for 8 sets
2 Clean and Jerks
– Start light and increase each set. Last 2 Sets should be WOD weight
—
“Streets on Fire”
4 Rounds
.75 Mile Bike/ 500m Row
8 Clean and Jerks 185/135

Just a few back squats and some chill stuff 😉

“Does This Bus Stop on 82nd Street?”
Every 4:00 for 5 Sets
Set 1 & 2: 20 Back Squats (starting at 50% and increase)
Set 3 – 5: 10 Back Squats (Starting at 70% and increase)
—
5 Sets
7/7 Reverse Lunge to Step Up
:30 Wall Sit
Rest approximately 1:00 Between Sets