Pick one of the workouts below and 3,2,1…….GO‼️‼️‼️‼️
Warm Up appropriately and #get2work. If you have additional time, ROMWOD‼️‼️
Max Effort 5k Row
Max Effort 5k Run
For time:
Row 1000m
100 Double Unders
Run 1 mile
100 Double Unders
Row 1000m
500m Row
2 Rounds
12 Strict Press 45/35
10 Push Press
8 Push Jerk
10 Hang Power Clean
12 Front Squat
Perform 3 Power Cleans
*Build in weight for the first 5 minutes, then hold across for the remaining 5 minutes.
**These do not need to be TnG.
For time:
10,9,8,7,6,5,4,3,2,1 reps
Power Cleans 135/95
Air Assault Bike Cals
Rx+ – 155/110
Run 400m
10 min clock
10 Ring Rows
10 PushUps
10 Jump Lunges
10 Ski Erg Cals
Alternating all movements
8 Rounds each:
Elbow Plank
Top of Ring Dip Hold
GHD Hip Extension Hold
Bottom of Ring Dip Hold
5 Rounds
For time:
20 Wall Balls 20/14
15 Box Jump Overs
20 min time cap
#nevermissamonday
Row 400m @ moderate pace
10 Good Mornings 45/35
10 Jump Tucks
Row 200m @ 70-75% pace
10 Hang Squat Cleans 45/35
10 Jump Tucks
Row 100m @ Max Effort
10 Deadlift 45/35
As long as technique is good, you can build to a Heavy Single.
4 Rounds
4 Minutes to complete:
25 Push Press 75/55
15 Bar Facing Burpees
25 GHD Sit Ups~sub w/ AbMat Sit Ups
*All rounds are scored separately.
**Rest with any additional time remaining
1:1 Work:Rest ratio. These should be max efforts to get the max benefit.
400m Run
400m Row
300m Run
300m Row
Record your 300m run time.
Jog 300m with dumbbells. Pick any weight, but if you put them down, or walk, do 10 burpees before proceeding.
Then 100m backward run.
Tabata dead hang from pull-up bar. Use bands if needed. Or put your feet on a box and a do a supinated ring row hold
Record a rep for every second you do not hold the hang. A perfect score (hang for all 20 seconds for all 8 rounds) would be 0.
14 Minute Alternating EMOM:
100m Row Sprint
100m Run Sprint (50m down & back)
Record your fastest 100m and note in comments if it is a row or a run
TODAY: 11a Dr. Alisha is presenting info about how your hormone health is effecting everyday life.
No Yoga this week or next.
As a 2 person team:
AMRAP 20 Minutes of:
15 KB Swings (2/1.5 Pood)
15 Burpees
One partner completes 15 KB Swings and Burpees as fast as possible then rests while the other partner completes a round.
Or as an individual
5 Rounds for time of:
15 KB Swings (2/1.5 Pood)
15 Burpees
13 Minute Clock
Run/Row/Ski 500m
10m Toy Soldiers
10m Spiderman Stretch w/reach
10m Inch Worms
3 Rounds of Cindy
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
400m Walking Lunges
20/14 weight vest is Rx+
