"Donny"
21-15-9-9-15-21 reps for time of:
225/155 pound Deadlift
Burpee
Warm up:
8 Minute AMRAP:
12 Squats
10 DB Push Presses
6 Plank burpees
WOD:
21-15-9-9-15-21 reps for time of:
Dumbbell Thruster
Burpee
Cool Down:
2 Sets:
:60 Pec stretch/arm
:60 Hip flexor stretch/leg
Every minute on the minute for 40 minutes:
1: Overhead Squat, 10 reps
2: Floor Press, Max Reps
3: Front Squat, 10 reps
4: Double-under, Max Reps
Warm up:
10-8-6-4 reps of:
Air Squat
Push ups
Lateral Jumps over DB
WOD:
Every minute on the minute for 40 minutes:
1: Overhead Squat, 10 reps/arm
2: Floor Press, Max Reps, Left Arm
3: Double-unders, 50 reps
4: Floor Press, Max Reps, Right Arm
Cool down:
Tabata Weighted Sit-ups
For time:
Row 1200m
60 Dumbbell Snatch
Row 1000m
50 Dumbbell Snatch
Row 800m
40 Dumbbell Snatch
Row 600m
30 Dumbbell Snatch
Warm up:
3 Rounds:
Run 200m
10 Alt. DB deadlifts
10 Alt. DB push presses
WOD:
For time:
Run 1200m
60 Dumbbell Snatch
Run 1000m
50 Dumbbell Snatch
Run 800m
40 Dumbbell Snatch
Run 600m
30 Dumbbell Snatch
Cool Down:
3 Rounds:
:30 Squat hold
:30 Plank hold
:30 Hamstring stretch/leg
Deadlift 3-3-3-3-3-3-3 reps
Every 4:00 for 3 sets:
30 Single Kettlebell Clean and Jerks, 62/44-lb.
Max KB Box Step-ups, 24”/20”
Warm up:
4 Rounds:
10 Squats
8 DB Single leg RDL’s, each leg
6 Push-ups
Strength:
Single arm DB/KB Strict Press 10-10-10-10-10 reps, each arm
WOD:
Every 4:00 for 3 sets:
30 Single DB/KB Clean and Jerks
Max DB/KB Box Step-ups or Lunges
Cool Down:
3 sets:
10 Lunge and twist
10 Scorpions
10 Downward dog to cobra
“CF Open 20.5” Front Porch Version
For time, partitioned any way:
40 Strict Handstand Push-ups
80-cal. row
120 wall-ball shots, 20/14-lbs.
Warm up:
4 Rounds:
25-ft broad jump
10 sit-ups
25-ft lunge
:30 plank
WOD:
For time, partitioned any way:
40 Pike Handstand Push-ups
1 Mile Run
120 Single Arm Dumbbell Thrusters
Cool Down:
2 Sets:
:60 pec stretch/arm
:60 hip flexor stretch/leg
:60 downward dog
5 rounds for time of:
10 Power Cleans, 155/105-lbs.
10 Burpees
Rest 10 minutes
5 rounds for time of:
10 Power Cleans, 135/95-lbs.
10 Burpees
Warm up:
8 Minute AMRAP:
15 Squats
10 DB Deadlifts
5 Push-ups
WOD:
5 rounds for time of:
20 Single Arm DB Power Cleans
10 Burpees Over DB
Rest 10 minutes
5 rounds for time of:
14 Single Arm DB Power Cleans
10 Burpees Over DB
Core:
Alternating Tabata:
1: Hollow Hold
2: Arch Hold
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Rest Day
"Morrison"
50-40-30-20 and 10 reps of:
Wall ball shots, 20/14 pound ball
Box jump, 24/20 inch box
Kettlebell swings, 53/35-lbs
Warm-up:
10-8-6-4 reps of:
Jumping Squats
Russian Swings
WOD:
50-40-30-20-10 reps of:
Goblet Squats
Box Jumps or Step-ups
Dumbbell/Kettlebell swings
Cool Down:
:60 Calf Stretch, each leg
:60 Hip-flexor stretch, each leg
:60 Child’s pose
8 sets of:
Row 500m
Rest 2:00
Warm-up:
Run 400m
20 Air Squats
Run 300m
10 Dumbbell squats
Run 200m
Strength:
4 Sets:
Max squat hold with Dumbbell
*Dumbbell in front rack or overhead position
*Switch arms each set
WOD:
8 Sets of:
500m Run
Rest 2 min
Cool Down:
3 Sets:
25’ Hamstring march
25’ Quad Pull
Tabata Strict Press
Rest 2:00
Tabata Hang Power Clean
Rest 2:00
Tabata Push Press
Rest 2:00
Tabata Hang Power Snatch
Rest 2:00
Tabata Push Jerk
Warm-up:
3 Rounds of:
10 Goblet Squats
10 Push Press
10 DB Power Cleans
WOD:
Tabata (8 Rounds of :20 On/ :10 Off)
Tabata Dumbbell Strict Press
Rest 2:00
Tabata Dumbbell Hang Squat Clean
Rest 2:00
Tabata Push Press
Rest 2:00
Tabata Dumbbell Snatch
Rest 2:00
Tabata Dumbbell Power Clean and Jerk
*alternate arms every round of :20
Core:
Accumulate 50 V-ups
*every break complete :30 plank hold
