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So much fitness was had in 2017, but now we look forward to another year in 2018! Happy New Year! We're kicking it off with a BANG! Buy-In Fitness - 2:00 worth of tabata-style at each station - Rest/Transition :30 between movements - 2 Rounds of each station (29:30 total time) 1) KB Swings (53/35) 2) Alternating DB Step-Ups (35/20) 3) Bike Calories 4) Abmat Situps 5) DU's 6) Mt. Climbers REST 10:00 New Year's Fitness 10 Rounds For Time (35:00 cap) - 200m Ski/Row - 10 Alternating DB Snatches (50/35) - 10 Burpee Box Jumps Post Results to the comments of this post.
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Teams of 2
3 Rounds: 2,000m Row 100 Lateral Jumps Over Rower 75 Wall balls (20/14) 8 Rope Climbs (Rope Rows) *1 athlete works at a time, split Reps as desired Ride or Die with your buddy in the last WOD of 2017! For Time (40:00 cap): 2017m Row (partitioned as desired) Then... 10 Rounds (Alternating each movement): 20 Pull Ups 1 Rope Climb 7 Squat Clean Thrusters (135/95) Then... 2017m Ski Erg (partitioned as desired) Post Results to the comments of this post. A.) 5 Sets:
12 DB Hammer Curls (Together) 12 DB Tricep Extensions B.) AMRAP 12: 12 Ring Rows 12/8 Calorie Assault Bike 12 Hollow Rocks *REST 3:00 AMRAP 12: 30s Battle Ropes 12/8 Calorie Ski-Erg 12 DB Floor Press (30/20)(35/25)(50/35) Strength Sumo Deadlift Fitness: Sets of 5 reps, getting familiar/comfortable with the movement Performance: Take 8-10 sets to build to a heavy, yet still technically sound, single repetition Competitor: Take 8-10 sets to build to a heavy, yet still technically sound, single repetition off of a 2" platform WOD AMRAP 12 Fitness 8 Box Jump Overs 6 Hang Power Cleans 4 Front Squats Performance 8 Box Jump Overs (24"/20") 6 Hang Power Cleans (115/75) 4 OH Squats (115/75) Competitors 8 Box Jump Overs (30"/24") 6 Hang Power Cleans (135/95) 4 Squat Snatches (135/95) Post Results to the comments of this post. Complete For Total Time...
4 Rounds: 15 DB Push Press(30/20)(35/25)(50/35) 15 Box Jump Overs (20/15")(24/20") ...Directly Into... 4 Rounds: 30 Air Squats 15 Burpees ...Directly Into... For Time: 40 Air Squats 30 DB Push Press 40 Air Squats 30 Burpee Box Jump Overs Fitness EMOM x 16 Min 1 = 15/12 Ski Erg Cals. Min 2 = :30 Pallof Hold (ea.) Min 3 = 3-5 Strongman Sandbag Cleans Over The Shoulder Min 4 = Bottoms Up KB Walk (1 lap around the Infinity Rig, each arm) Benchmark WOD "Seventh Heaven" 7 RFT (12:00 cap) 7 Deadlifts (F = 135/95; P = 185/125; C = 225/155) 7 Burpees Over The Bar Post Results to the comments of this post. Teams of 2 Complete...
AMRAP 10: Max Calorie Assault Bike *Must Switch Every 15/10 Calories -Directly Into- AMRAP 10: Max Calorie Row *Must Switch Every 15/10 Calories -Directly Into- AMRAP 10: 10 Alternating DB Snatch (30/20)(35/35)(50/35) 10 Sit-ups *Alternate Full Rounds Strength Spend about 20 minutes working on the following: 1a) Wide-Grip Pull Ups 8 sets x 5 reps Fitness: Banded (yes, banded, haha), 5-second Eccentric, Wide-Grip Pull-Ups; 8 x 3 instead of 8 x 5 Performance: Body Weight, full ROM (Range of Motion) Competitor: Add Weight, doesn't have to be a lot 1b) HSPU (Handstand push up) Work 8 sets x 4 - 8 reps (reps dependent upon strength and comfortability) Fitness: HSPU Progression (Seated DB Strict Press; Box HSPU; etc.) Performance: Strict, full ROM, HSPU Competitor: From a deficit that is appropriate for you WOD For Time (20:00 cap) 100 - 80 - 60 - 40 - 20 = DU's 75 - 60 - 45 - 30 - 15 = Abmat Situps 25 - 20 - 15 - 10 - 5 = KB Swings Post Results to the comments of this post. 4 Rounds:
30 KB Swings (35/26)(53/35) 30 Push-ups 90 Double Unders 30/25 Calorie Ski-Erg 30 KB Walking Lunges (15/leg) Triple T WOD (Tanks + Teammates) Teammate Version of Open Workout 11.5 AMRAP 30 5 Power Cleans (135/95) 10 T2B 15 Wall Balls Alternate full rounds (of the above) with a buddy for 30 minutes! Post Results to the comments of this post. Sweat Fest Saturday As a team of 2 Partition as desired, AMRAP 12 30/24 Calorie Ski Erg 30 Front-Rack, Alternating Reverse Lunges (95/65) 30 Push Ups Rest 2:00 AMRAP 12 30/24 Calorie Bike 30 Wall Balls 30 Hang Power Cleans (95/65) Rest 2:00 AMRAP 12 30 Burpees 30 OHS (95/65) 30 DU's Post Results to the comments of this post. Teams of 3
For Time: (45:00 CAP) 5,000m Ski-Erg 400 Wall Balls (16/12#)(20/14#) 300 DB Snatch (30/20#)(35/25#)(50/35#) 200 Push-ups 100 Calorie Assault Bike *All 3 athletes may work at the same time, but have to all be working on different movements. This doesn't have to be in order, switch off on movements as desired, and choose whatever rep scheme you'd like to get it done. **Don't lose count! Strength 1a) Wide-Stance Box Back Squat EMOM x 6 3 reps @~70 - 72.5% (of your 1 RM regular Back Squat) 2a) Speed Pull Conventional Deadlift Every :30 for 4 minutes 1 rep @~75% (of your 1 RM Conventional Deadlift) WOD 2 RFT (13:00 cap): 30 KB Swings (53/35) 30 BB Strict Press (75/55) 30 Calorie Row Post Results to the comments of this post. 5 Rounds:
1:00 Farmers Carry(35/26#)(53/35#)(70/53#) 1:00 Double KB Deadlifts(Same As Farmers Carry KBs) 1:00 Air Squats 1:00 REST 1:00 Battle Ropes 1:00 Russian Twists 1:00 Double/Single Unders 1:00 REST |
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