A. 15:00 EMOM Min 1- Push Press x3x5 @ 70-80% Min 2 – DB / KB Split Squats x4/leg x5 Min 3 – Rest *Pick a weight and % do all sets at the same weight in both the movements.
B. For time 12 shoulder presses @ 95 lbs / 55 lbs / 35 lbs 400m run 12 push presses (same) 200m run 12 push jerks [or shoulder to overhead anyhow] (same weight) 100m run *Time recorded
Optional ‘Cash Out’: 3 Rounds 12 UB dumbbell thrusters 40 double unders Scaling Guide: – 3:30 – 7 minutes – scale up the barbell weight to 115/75 if needed – Strict Presses should be heavy enough it takes 2-3 sets to finish
We are 5 short days from our Night of Champions competition! As promised, below are the WODs we’ll see next Friday! Rx and Scaled weights listed below. Get yourself a partner and get registered! Remember, only 1 team member must register through the online system ($50 per team). We’ll email you to get your partner’s name and which division you’ll be competing in.
Event 1
“Captain Hiller” 4 RM Front Squat from the Ground
15:00 Time Cap
*Each team will have a station with a barbell and 300 lbs of weights for men, and 200 lbs of weights for women. Each team member will be allowed build up to as heavy a weight as possible in the allotted time. The first rep of each set must be cleaned by the athlete attemping the set. If the athlete squat cleans the first rep that will count as the first rep of the set. Athlete’s will be able to increase weight in 5 lb increments.
*The combined weight of both athletes will be the team’s score.
Event 2 “President Whitmore”
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
19 Burpee Broad Jumps (One Partner)
76 Power Snatches @ 75 / 55 / 35
*18:00 Time Cap
*Team’s begin on the burpee broad jump course, each jump will be a defined distance and athletes will be required to get both feet over the line. The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move to power snatches and can split work however they see fit. Teams then move back to the burpee broad jump course. The first half of the 19 burpee broad jumps will be completed by one teammate and the second half of the 19 burpee broad jumps will be completed by the other teammate. Teams then move back to power snatches and can split work however they see fit.
*The total time it takes the teams to complete the workout will be the team’s score. If teams do not complete under the time cap their score will be total reps completed.
A. In 8:00 Minutes quickly build to a challenging double in the Hang Squat Clean B. 4 Rounds 5 ‘heavy’ thrusters @ 135 lb / 85 lb / 55 lbs 7 hang power clean (same weight) 15 box jump @ 24” / 20” / 12” 1:00 Rest *time recorded *cap 18:00 Minutes
Scaling Guide: – Performance / Athletic / Health – Goal 7 – 16 min including rest time – Pick a weight that’s heavier than you normally choose for Thrusters, reference last “Fran” weight and do 10-20 lbs heavier.
“Exercise should be regarded as tribute to the heart.”- Gene Tunney
44 Overhead Squats @ 135lb / 85lb / 55lb 1600 M Run (Relay Style) 44 back squats (same) 800 M Run (Relay Style) 44 air squats 400 m Run (Partners run together)
Check it out! Here are the movements you will see in our upcoming Night of Champions competition! Stay tuned for official workouts, weights, divisions, and standards to be released on Monday!
Cleans
Broad Jumps
Power Snatches
Burpees
Front Squats
30 Box jumps @ 24” / 20” / 12” 30 Jumping pull-ups 30 Kettlebell swings @ 16K / 12K / 8K 30 Walking Lunge (total steps) 30 Toes to Bar 30 Push press @ 45 lb / 35 lb / 15 lb 30 Supermans 30 Wall balls @ 20lb/10ft, 14lb/9ft, 10lb/8ft 30 Burpees 30 Double unders *Time recorded *35:00 Cap *If you can complete under 20 minutes you “graduate” to the “Filthy Fifty” the next time we do this workout.
“Ultimately, leadership is not about glorious crowning acts. It’s about keeping your team focused on a goal and motivated to do their best to achieve it, especially when the stakes are high and the consequences really matter. It is about laying the groundwork for others’ success, and then standing back and letting them shine.” – Chris Hadfield
B. 14:00 EMOM Min 1- Push Press x1x7 @ 75-80% + DB / KB Split Squats x2/leg x7
Min 2 – Rest *Pick a weight and % do all sets at the same weight in both the movements. C. For Quality 1-2-3-4-5-6 Strict DB / KB Press 40 ft OVHD DB / KB Walk 40 ft Broad Jumps *Goal finish time 5-7 minutes *Appx. Weights 45 lb / 25 lb / 15 lb pick the same weight for the whole workout
Cash Out: 1K Row
“My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength.” – Michael Jordan
B. 5 rounds 12 back squats 135 lb / 85 lb / 55 lbs 8 chest-to-bar pull-ups 12 dumbbell hang power snatches @ 40-50 / 20-30 / 15 (total) 12 “Bootlegger Burpees – burpee + 20 foot shuttle run, must face your lane (no laying down sideways) 1 min rest
“By failing to prepare, you are preparing to fail.” – Benjamin Franklin
A. 18:00 EMOM Min 1 – 1-2 Power Cleans Min 2- 4 Static Dips *build as heavy as possible *Try for 2 reps each set of PCs B. 9:00 AMRAP 10 Clean & Jerk @ 155 lb / 105 lb / 65 lbs Run for Max Meters *Time for CJs & total completed meters recorded
“Never go backward. Attempt, and do it with all your might. Determination is power.” – Charles Simmons
