Knowledge Bombs

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Warm-up (No Measure)

500m Run / 600m Row

:45 sec Pigeon Stretch (each side)

FOLLOWED BY:

4 Rounds

-10m Inch Worms

-10m Walking Lunges

-5 BB Hang Power Cleans (add weight after 1st round)

Metcon (Time)

Partner WOD – Grab a partner and get it!!

40 Rounds for Time – I GO, U GO

-9 Hang Power Cleans 75/55

-6 Front Rack Alternating Lunges 75/55

-3 DBall Over-the-shoulder

RX+ 115/85

TIME CAP : 30 MINUTES
-One partner working at a time.

-Complete full round before switching partners.

-Pick a challenging weight for the DBall.

-Add a second to the time for each missed rep.

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Warm-up (No Measure)

300m run

Iron cross

Thread the needle

10 warrior squats (5 each side)

*3 ROUNDS OF*

5 push-ups

5 ring rows

5 power cleans 45/35

5 front squats

5 push press

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
Intermediate

5 Rounds

7 Pushups

7 Thrusters (95/65)

7 Knees to Elbows

7 Deadlifts (155/105)

7 Burpees

7 KB Swings (53/35)

7 Pullups

For pacing: As soon as you finish your first round, look at the clock. If it took you 5 minutes, then work har to complete each of the remaining 6 rounds in 5 minutes, give or take 30 seconds.

Metcon (Time)

Team of 2!

For Time:

800m Run (together)

18 Bear Complexes 95/65

12 Ring Muscle Ups

600m Run (together)

16 Bear Complexes

10 Ring Muscle Ups

400m Run (together)

14 Bear Complexes

8 Ring Muscle Up

200m Run (together)

12 Bear Complexes

6 Ring Muscle Ups

*Split work evenly between partners. Use muscle up progression or pullup/dip scale, if needed.

**32 Minute Time Cap**

add 1 second for every missed rep
1 Bear Complex=

Power Clean

Front Squat

Push Press

Back Squat

Behind the Neck Push Press

RX+= 135/95

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Warm-up (No Measure)

4:00 min bike or row

Worlds greatest stretch

*4 ROUNDS OF :15 sec on*

Jumping jacks

Mt climbers

Flutter kicks

Butt kickers

“Danube River” (4 Rounds for calories)

4 Rounds: 2 Minute Stations (cycle through movements)

-Bike Calories

– 12 Toes to Rings

12 GHD/ Abmat Situps

-Row Calories
*2 minutes of bike calories, into AMRAP of 12 Toes to Rings and 12 GHD situps, into 2 minutes of rowing calories.

Score= calories on the bike

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Warm-up (No Measure)

On a 12:00 min clock:

300m run

Couch stretch

10 PVC pass throughs & around the worlds

*AMRAP OF*

100m run

10m burpee broad jump w/2 squats

1 power snatch + 1 hang power snatch

Every 2 Minutes X 6

8 Lateral Burpees over Bar

1 Power Snatch + 1 Hang Power Snatch
*Choose moderate/heavy weight

“Yangtze River” (Time)

3 Rounds For Time:

30 Wallballs 20/14

24 Box Jump Overs 24/20″

Accessory Work

Metcon (Weight)

Build to:

90s bottom of back squat

60s bottom of front squat

30s bottom of overhead squat

(All at 30-40% of 1RM)

Score weight of back squat, mark rest in notes.

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Warm-up (No Measure)

500m row

10 banded pull aparts (across chest & OH)

10 banded OHS

*3 rounds of PVC-barbell complex of*

5 Deadlifts

5 hang power cleans

5 strict press

5 OHS
Start with a PVC/weighted PVC if needed. Add weight each round

10 Minute EMOM (Alternating Movements)

Overhead Squat

5 Overhead Squats, may be taken from the rack. Choose challenging weight for 5 reps.

Deadlift

5 Deadlifts choose challenging weight for 5 unbroken reps.

“Amazon River” (Time)

For Time:

30 Pullups

3 Rounds of “DT” 155/105

20 Pullups

2 Rounds of “DT”

10 Pullups

1 Round of “DT”
“DT”

12 Deadlifts

9 Hang Power Cleans

6 Shoulder to Overhead

Accessory Work

Metcon (Weight)

3 rounds

10 supine lat extensions

https://youtu.be/PD7DV8djisU

10 prone overhead press

https://youtu.be/1JtDUF7sds4

5/side bottom up kettlebell arm bar

https://youtu.be/WgVycA0ODac

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Warm-up (No Measure)

9:00 AMRAP OF:

200m run

10m duck walk

2 wall walks

6 wall balls 20/14

Murph Prep

Metcon (AMRAP – Rounds and Reps)

In 12 Minutes total time…

Tabata (:20 on/:10 offX8)

Air Squats

into..

800m Run

Max Rounds of “Cindy”

“Cindy”=

5 Pullups

10 Pushups

15 Air Squats
Rx+=Vested

Score is rounds of “Cindy”

“The Nile” (AMRAP – Reps)

3 Sets: 4 Minutes WORK/ 2 Minute REST

Buy In: 200m Run

then in remaining time..

10 DB Snatches 50/35

10 HSPU
Score= Reps for each set

Accessory Work

Metcon (No Measure)

3 rounds

30s top of ring dip

30s plank on rings (lower close to the ground)

5 big kip swings on rings

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Warm-up

3 minutes Bike/Ski/Row

3 Rounds

5 squats with rig

10 Lu raises https://www.youtube.com/watch?v=mt3DP1n8gXE

5 muscle snatch

5 power snatch

5 OHS

Metcon (Weight)

EMOM (90seconds)
Every 90 seconds for 8 rounds

Rounds 1-2= 4 squat snatch + 1 OHS

Rounds 3-4= 3 squat snatch +2 OHS

Rounds 5-6= 2 Squat snatch + 3OHS

Rounds 7-8= 1 squat snatch + 4 OHS

Try to move up in weight every 2 rounds.

2 squat snatch +1 hang power snatch

Athlete will perform 2 squat snatches from the ground and go into one hang power snatch. This is to be done unbroken without letting go of the bar.