200 feet (4 lengths of the gym) farmer carry 53/35
15 sandbag squats- 150/100 Rogue or 70/50/35 wreck bag
10 TTB and hanging knee raises
WOD- this workout is about getting in larger sets that you can maintain over a few minutes.
100 DB squats- front racked
every minute on the minute
3 Devil's press
40/25 35/20- find a lighter DB set then you usually use- or use KBs
WOD- short sprints with little rest
Bike and Ball
min 1- 30 seconds bike (or row) all out, 30 seconds rest
min 2- 30 seconds ball slams, 30 seconds rest
one person bikes (rows) while the other person slams. Then partners switch.
WOD- short, fast wod with lighter loads to get more reps done.
8 x sandbag ground to over the shoulder
50 foot farmer carry 53/35
power snatch 115/75 95/65 75/55
TTB or hanging knee raises
12 box jumps 24/20"
10 DB alternating snatch 50/35 35/20
50 DUs or x 3 singles
100 feet farmer carry 53/35 each hand
With a running clock with a partner with one athlete completing a full round at a time:
0:00-10:00 Max Rounds of:
10 Power Cleans (115/85)(95/65)
20 Walking Lunges (Body weight)
Max 200 Ft. Trip of Farmer Carries (Use heaviest KB possible)-each partner goes 25ft at a time. Switch off partners for the allotted time.
24:00-34:00 Max Rounds of:
10 Box Jump (24, 20)
10 S2OH (115/85)(95/65)
20 Abmat Sit-ups
*Score = total rounds
Team of 4
each team will complete 4 x 4:00 AMRAP with 1:00 transition
Score is the total reps for all stations
station one: python squats- all 4 team members must work together
Teams will need to lift the worm to the shoulder and squat together. Team will be required to switch shoulders with the worm every 10 reps.
station two: farmer carry and assault bike- 2 team members per exercise KB 53/35#
Two team members will carry a KB in each hand for 25'. Each section of 25' counts for one rep.
Two team members will bike for calories.
Teammates can switch tasks only once during the 4:00.
station three: sandbag over the bar- 2 team members work together while 2 rest
Two team members work together to lift a Rogue marshmallow sandbag over a racked barbell. One team member lifts the sandbag over the barbell while the other team member waits to lift it and throw it back. Each lift over the bar counts as a rep. Team members can switch out at any point.
station four: barbell synchronized push press- 2 team members work together while 2 rest 95/65#
Two team members must synchronize the barbell push press so that the lockout is together. Each synchronized push press counts as one rep- not two! Team members can switch out at any point.