9/13/19

Caffeine and Kilos Trial WOD

“The Hundred” - 10min AMRAP

Teams of 4 - Rx

100 Wall Balls 20/14

100 Box Jumps 30/24

100 KB Snatches 53/35

100 Bar Muscle Ups

Teams of 4 - Scaled/Masters

100 Wall Balls 14/10

100 Box Jumps 24/20

100 KB Snatches 35/26

100 Bar Pull Ups

All four athletes begin at the start line at the call of 3-2-1-Go. One athlete will start the chipper, only one athlete working at a time. For the 2nd athlete to relieve the 1st, 1st athlete must run back to the start line to tag out. Athletes will chip away at the reps getting as far through the hundreds as possible.

HIIT WOD

:30sec WORK/ :30sec REST

8Rds x 1

Bulgarian Split Squat

Ring Rows

Mountain Climbers

BURNOUT

1 Mile Run

9/7/2019

PARTNER WOD

30 min AMRAP

400m Wall Ball Run 20/14

10 Stone 2 Shoulder 110/74

20 V-ups

30 Kettle Bell Swings 53/35

40 Russian Twists with Plate 25/15

50 Push-Ups

40 Sit-Ups

30 Reverse DB Lunges 40/25

20 Hollow Crunches

10 DB Clusters 40/25

*one person works at time*

*Work fast together and switch as needed, pretend its a comp so if your partner gets tired switch*

*Pair up with someone with your equivalent fitness level*

8/30/19

STRONGMAN - (60 min cap)

SCALED "HYBRID 50" - (@50% BW)

50 Bench Press

50 Back Squat

50 Deadlifts x 1.5

50 Push Jerks

50 Power Clean

*Rx Hybrid is @BW

manage your reps… don’t go hard at the start and burn out. Find a manageable number and break it into sets. For example on the bench press; do 6 sets of 7reps and the last set of 8 reps.

HIIT WOD

:30SEC WORK / :60SEC REST


6RDS x 1

30FT SPRINTS

BENT OVER ROWS (barbell)

FRONT SQUATS

then

BURNOUT
5 Rounds

MAX HEAVY SINGLE JUMP ROPE

8/29/19

LIFTING

Split Snatch (Work up to 1 RM L&R)

*If Split Snatch is new to you, stay light and work on technique (3L&R )

PARTNER UP

METCON

25min (AMRAP)

18 Wall Balls 20/14

14 Box Jumps 24/20

10 Burpees

6 Strict Hand Stand-Push

*scale for HSPU Seated on the floor Dumbbell press (keep the core tight)*

Keep moving during this WOD… work together, don’t take long rests. Switch if you start getting tired and start losing form.

HIIT WOD

:30SEC WORK / :60SEC REST

2 Rounds x 3

ROW

PUSH UPS

JUMP LUNGES

then

BURNOUT

5 RDS Max REP VERT JUMPS