Warm-up 500m row stretching Strength Deadlifts 5 x 5 70% max (215#) Superset w/ inverted rows 5 x 10 Conditioning WOD 10 min EMOM 1: 8 kb swings (53#) and 8 lunges 2: 8 pull-ups or ring rows and 8 sit-ups Total: 215# for the deadlifts and 3 rounds of …
WOD Created using ChatGPT 18-Minute AMRAP 6 Thrusters (95/65 lbs – scale up or down as needed) 8 Toes-to-Bar / GHD (or V-ups on the ab mat if modifying) 100m Run 8 KB Swings (53/35 lbs – American or Russian style) 6 Box Jump Overs (24/20”) Total: 5 rounds + …
Warm-up 3 min on echo bike stretching Strength 3 rounds 20 russian twist w/ 25# db 20 dead bugs 10# db each arm 100m farmer carry 35# db each arm 15 sit-ups 20# db 20 plank pull-throughs 20# db Conditioning / WOD 5 min AMRAP 10 alt db snatches 30# …
Warm-up thread the needle banded face pulls banded overhead squats jumping jacks Strength 4 x 8 db bend press (40#) Conditioning / WOD 20 min AMRAP w/ partner (with Ethan) 200m run together 20 wall balls (10 each) 16 push-ups (8 each) 10 pull-ups (5 each) Total: 6 rounds + …
Warm-up 3 rounds 10 pass throughs 10 air squats 10 sec 1 arm OH PVC hold 10 upward dog and downward dog 10 upright rows (with band) 10 overhead press (with band) Strength power clean technique 5 x 2 @ 60-70% J = 125# Conditioning 10 min EMOM 3 power …
2.04 mile walk Time: 37:58 (18:32 average pace per mile, 237 calories, 83 bpm) WOD 5 rounds 100m farmer carry 44# kb each arm 10 atomic sit-ups 25# plate 10 side bends (t-pots) (per side) 40# db 10 table top pull throughs (per side) 30# db Time: 29:55
Warm-up Washed Ethan’s car WOD Tabata cal bike air squats push-ups kb swings (1.25pd) / db snatch (30#) Total: 40 cal, 80 air squats, 60 push-ups, 40 kb swings and 36 db snatches
Warm-up 500m row 10 air squats 10 banded pull aparts 10 push-ups 10 pass throughs 10 samson Strength front squats 3 x 5 (115#, 125#, 135#) Conditioning / WOD 10 min AMRAP 5 kb swings (1.5 pd) 5 db thrusters (35# db) 5 cal row/bike (bike) Total: 6 rounds + …
WOD Memorial Day “Murph” (modified a bit) 1 mile run 10 rounds of the following: 5 pull-ups 10 push-ups 15 air squats 5 push-ups 10 air squats 15 sit-ups 200m run on rounds 2-9 (8 rounds of 200m run for 2nd mile) In honor of Navy Lieutenant Michael Murphy, 29, …
Warm-up 3 rounds 10 ring rows 10 push-ups 10 sec plank 15 pass throughs 15 good mornings 10 strict press w/ plates (5#) 10 reverse flys w/ plates 10 front raises w/ plates Strength strict press 4 x 6 super set w/ bent over row x 10 rest 1 min …