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