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Results For Category: "BTWB Level Workout"

FRIDAY July 17th WODs: Virtual & GYM

Virtual: 

Strength:

5 sets of:

1a) hollow hold 30s (or max possible accumulated in 30
1b) triset- front/side/rear shoulder raise x 10 on each
1c) Russian twists x 10 

METCON:

12 minute amrap
12 jump squats
12 mountain climbers
12 kb/db single arm renegade row (12 each side, one arm planted)

IN Gym: 

Strength:  Your Next Lift 3 x 5 

Metcon:

For time:

20 Thrusters, 95/65 lbs

20 Sumo Deadlift High Pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

**EMOM:  4 Burpees

Thursday, July 16th: Skill Day

IN GYM:

SKILL:

Handstand Push Ups & Toes to Bar Skill 

METCON:

For time:

10 Handstand Push-ups

20 Wall Balls, 20/14 lbs, 10/9 ft

30 Toes-to-bars

40 Power Cleans, 135/95 lbs

50 Burpees

60 Sumo Deadlift High-pulls, 75/55 lbs

Virtual:

STRENGTH:

5 sets of:
1a)Glute bridge floor press- 10 each side
b)single-arm rows 10 each side

METCON:

20 minutes:
10 kb/db swings

5 burpees

10 kb/db snatches

5 burpees

(rest 1 minute)

Wednesday, July 15th WOD

Strength:  Your Next Lift  3 x 5 

METCON:

20 minutes on the clock:

10 kb swings

10 KB (5/5) snatches

10 KB Goblet squats

10 Kb swings

(rest 1 minute)

Tuesday, July 14th WOD

Strength:

Your Next Lift programming!!

Conditioning:

Death by Burpee:

With a continuously running clock perform:

1 Burpee in the first 1 min

2 Burpees in the second 1 min

3 Burpees in the third 1 min

Continuing this for as long as you are able.

Dumbbell Bench Press and Half Cindy

Dumbbell Bench Press- 5,5,5,5,5

Then

“½ Cindy”

10 minute amrap:

5 pullups

10 pushups

15 squats

Deadlift and Jeremy

Deadlift 3,3,3,3,3

THEN

“Jeremy”

21-15-9 reps of:

Overhead Squats 95#/65#

Burpees

Eva

5 rounds for time of:

Run 800 meters

30 Kettlebell Swings 32/24 kg

30 Pull-ups

Filthy Fifty

For time:
50 Box Jumps 24/20″
50 Jumping Pull-ups
50 Kettlebell Swings 16/12 kg
50 Walking Lunges
50 Knees-to-elbow
50 Push Press 45/35#
50 Back Extensions
50 Wall Balls 20/14#
50 Burpees
50 Double Unders

Overhead Squat and Helen

Overhead Squat 3, 3, 3, 3, 3

THEN

Helen

3 rounds for time of:

Run 400 meters

21 Kettlebell Swings 24/16 kg

12 Pull-ups

Fight Gone Bad

3 rounds, 1:00 at each station

Score is total reps

1. Wall Balls 20/14#

2. Sumo Deadlift High Pull 75/55#

3. Box Jumps 20″

4. Push Press 75/55#

5. Row for calories