20 Cal Row
into
3 Rounds with an empty barbell
5 Hang Power Cleans
5 Push Jerks
5 Good Mornings
5 Back Squats
**add weight after 3 rounds to find starting weight for the complex
Build up to heaviest for the complex.
14 Minute AMRAP:
20/15 Cal Row
30 Double Unders
2 Clean and Jerks 155/105
Rx+= 205/145
200m Run
2 Rounds:
10 Banded Pull Aparts (across chest and OH)
10 Shoot Throughs
10 Air Squats with 3 second pause
5 Burpee Pullups
4 Sets:
A.) 1 Minute L Sit Hold (accumulate)
B.) 5-10 Wall Facing HSPU, if scaling you may use a few abmats or do HSPU with knees or toes on the box in a pike position.
-Rest 1:30
2 Sets: 1:30 WORK/ :30 REST
– Wall Walks
– Double KB Front Squats 44s/26s
– 200m Run into Plank Hold for remaining time
– Chest to Bar Pullups
Score- total reps for each set. Run station is not scored.
400m Run
3 rounds:
10 Lu Raises
10 Pushups
10 Jumping Lunges
10 DB Snatches
*Complete warmup on a 10 minute clock.
Once 10 minutes is up, set up for lunges and bench press. Perform one set of each with warmup weight. This does not count towards your 4 sets.
For the next cycle, you may choose either back rack or front rack reverse lunges. Whichever one you choose, you must stay with it for the entire cycle. These lunges will require you to step back and perform 8 on one side and then 8 on the other. Focus on driving up strong on the front leg.
We will be alternating the lunges with Bench Press. For example, 8 lunges each leg and then right into 5 bench press, then rest.
Every 5 MIN, begin a new set.
8R/8L
These will be taken from the ground. Add 10-15# from last week.
8R/8L
These will be taken from the ground. Add 10-15# from last week.
Go heavier than last week.
9 Minute AMRAP:
12 Alternating DB Snatches 50/35
15 Box Jumps 24/20″
3min Bike/Ski/Row
10m Inch Worm
10m Bear Crawl
10m Broad Jump
Banded Pull Aparts
15 Lu Raises
2 Rounds:
5 Shoulder Press
5 Push Jerk
5 Tall Jerk
5 Jerk Balance
1st EMOM: 2 Push Press+Push Jerk
2nd EMOM: 3 Drop to Split.
Partner in Stations for Max reps ever 7 MIN
400m Run top of every Round
Agility Latter
– Criss Cross
– 2 Touch Lateral + Squat
– 2 in & 2 Out
Alt Toes 2 Bar
Push-Ups + Plank
Rope Sled Pulls
Sledge Hammers
Sprint Suicides
(no 400m buy-in)
Obstacle Jump & Crawl
Partner Up!
0-10min
AMRAP
400m ski
3 Wall Walks
12 Dball/sandbag squats
10-20min
AMRAP
10 10m shuttle sprints
10 DB Devil Presses 35/25
10 DB Box Step Overs 35/25
20–30min
20/16 Cal Row
10 Ring Dips
15 ball slams 30/20
Partner A is on ski/sprint/row
Partner B completes rounds and reps of the two movements.
“Knockout”
if you get out, perform 10 burpees
then
3 rounds-
10 banded pass throughs
5 empty bar hang clean and jerks/ 100m run
10 kip swings/ 10 air squats with 2 second pause at the bottom
* first movement is for the partner wod and second is for the hero wod
For Time:
1,000 meter Run
100 Push-Ups
200 Sit-Ups
300 Air Squats
1,000 meter Run
This hero workout is dedicated to Cst Fabrice Gevaudan, Cst David Ross and Cst Douglas Larche of the Royal Canadian Mounted Police (RCMP) @rcmpgrcpolice who died in the line of duty on June 4, 2014 in Moncton, New Brunswick, Canada.
Gevaudan was born in France and joined the RCMP in Regina. He was posted to New Brunswick in 2008 after graduating from the training academy.
Ross, a police dog trainer from Victoriaville, Que., joined the RCMP from Ottawa after graduation in 2007, and was posted to the detachment based in Moncton as a general duty police officer. He was a married father of a 19-month-old with another baby on the way.
The RCMP said Larche worked in Miramichi, N.B., before joining the detachment in the Moncton area as a highway patrol and general duty officer. He received a commander’s commendation in 2008 for saving the life of an unconscious baby.
“Just a nice, handsome man,” she said from her cottage north of Gatineau, Que., adding that Larche was a father of three girls who was recruited to the RCMP when he was about 30. He was following in the footsteps of his father, a retired Mountie, she said.
We first found this workout posted by @_cdnleo_ on December 3, 2019. From a conversation with WODwell, he found the workout from Wounded Warriors Canada in 2019. The earliest mention of this workout we can find is from FX 101.9 on June 16, 2019, but we’re not sure who originally designed the workout. If you know please tell us .
For Time:
20 Chest to Bar Pull-ups
120 Cal Row
60 Hang Power Clean and Jerks 95/65
240 Double Unders
60 Hang Squat Cleans
120 Cal Row
20 Chest to Bar Pull-ups
*one athlete works at a time, split work as needed.
Rx+= Bar Muscle Ups, 135/95
