Alternating Tabata
L-Sit on parallettes
“Superman Swim”– Alternate Raising R arm & L Leg, then L arm & R Leg
Row 1000m
30 Push Press (75/55) (95/65)
Row 750m
20 Push Press (95/65) (135/85)
Row 500m
10 Push Press (115/75) (165/105)
The first weights listed is Rx.
Rx+ is the second weights listed.
7 Minute Time Cap
100 Singles
50 Left Leg
50 Right Leg
100 alternating leg
50 Double-Unders
100 Singles
800m Run
20 Burpees
20 Box Jump Overs (24″/20″)
20 KB Swings (2/1.5 pood)
20 Box Jump Overs
20 Pull-ups
20 Box Jump Overs
20 Pistols
20 Box Jump Overs
20 Handstand Push-ups
20 Box Jump Overs
The Time Cap will be 5 minutes before the end of the class so you have time to clean up before the next class. The faster everyone gets ready to workout, the more time you’ll have to complete the workout.
#NEVERMISSAMONDAY
300m farmer carry run (DBs or KBs)
1 attempt Every Minute on the Minute for 12 minutes. Increase the weight each round, incrementally, until you cannot make the lift.
Alternating EMOM 15 Minutes
14 Wall Balls
7 Toes to Bar
8/5 Calories AAB
*Rx+ is 22 Wall Balls & 10 Toes To Bar & 11/8 Calories AAB
(Disregard the title of this workout). It is an alternating EMOM. Record the number of rounds that you were able to perform the required reps within the time constraint.
(You cannot take a round off, and get credit for extra completed rounds after you fail to meet the required number of reps)
5 Round x 5 On x 2 Off
5 Rounds
5 min Clock, 2 min Rest
Buy-In 400m Run
AMRAP
11 Knees to Elbow
11 Box Jumps
100m Run
RX+ = Toes to Bar
Score = Total Reps
4 Rounds Every 4 Min
4 Rounds Every 4 Minutes
200m Run
13 Wall Balls
100m Run
Faster you get done = more rest until 4 min clock hits
Score = each round for time
RX+ = Vested
Basketball Knock-out for 15 Minutes. If you get knocked out you run an 300m
AMRAP until Connect 4 (or board is full)
10 Burpees
10 handstand pushups
10 KB Snatches
15 Goblet Squats (1.5/1 Pood)
1 Rope Climb
Run 200m
Losing Team gets to add one player from the other team, but has to add a rep to the burpees & goblet squats.
*First person to finish a round is the one who changes to the losing team.
Pick a workout from below. The first workout is two parts.
Coach’s Choice
Part A (Two part Series)
10 min to establish a Heavy C&J.
Then……
Part “B”
For time:
25 Air Assault Calories
“Grace”
30 Clean & Jerk 135/95
25 Air Assault Calories
Mile Repeats
Run 1 mile X 3
Rest 5 min between and score each mile separately
RX+ – Weighted Vest (Run Only)
Scaling: Pick a distance that you feel you can complete 3 times. Try and stay under 10 minutes for each repeat. Rowing and AAB are options, just don’t stay home because of the workout!!
Teams of 2
20 Min AMRAP
Partner 1:
400m Run
Partner 2:
AMRAP
6 Power Snatch 95/65
12 OHS 95/65
18 T2B
*Switch when partner returns from the run. Continue where partner left off.
**Score is total rounds of amrap completed as a team.
***RX+ – 135/95
Run 300m
3 Rounds
10 Pass Throughs
10 OHPVCS
3 Wall Walks
5 Rounds for time of:
400m Run
30 GHD Sit-ups
15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
Women 175# DL
Please enjoy a ROMWOD with any additional time you might have. EVEN A LITTLE BIT HELPS!!!!!
