Monthly Archives: June 2018

Trident Triathlon

800M Run
1000M Row
1.5 mile Assault Bike

Rest 3 minutes, then

400M Run
500M Row
.75 mile Assault Bike

Chief’s evil twin

5 Rounds of:

3 min Amrap of:

3 Hang Power Snatch (115/75)
6 Push ups
9 Air Squats
1 min rest

ME Upper

Build to a 2RM High Bar Box Squat (conventional stance)

WOD:
21-18-15-12

DB Snatch

Single-arm DB Overhead lunges

(10 minute time cap)

Accessory (post-WOD):
100 Weighed Glute Bridges (using plate-45/25#)

Monostructural Hell

2 Rounds (AFAFP):

25/20 Cal Assault Bike
400M Run
30/25 Cal Row
400M Run
100 Double Unders
400M Run

DE Upper

9×3 Banded Push Press @75%

Accessory: 75 Banded PVC LAT Pulldowns

WOD:

3 Rounds:

On a 2 min clock, 200M Sprint, then AMRAP with remaining time of:
5 DB Push ups, 5 Renegade Rows (per arm)
1 min rest between rounds

4 Rounds for time:

27 Cal Row (21W)
21 Pistols (alternating)
15 Burpees
9 C2B Pull ups

BEGERON BEEP TEST
EMOM until you cannot complete the work in 1 minute or hit 20 minutes
7 Thrusters (75/55)
7 Burpees
-then-
With remainng class time find your 2-rep max weighted pull-ups or dip

50 cal
5 min rest
40 cal
4 min rest
30 cal
3 min rest
20 cal
2 min rest
10 cal
**Athletes have choice of (bike/row/ski) but cannot swtich at all during workout

BENCH PRESS 1 REP MAX
-THEN-
100 reps Banded Tricep pushdown
-THEN-
3 Rounds:
30 V-ups
20 KB Swings (53/35)

DEADLIFT 2X10 DYNAMIC EFFORT WITH BANDS
-THEN-
Single Leg DB Deadlift
3×10
-THEN-
4 rounds
14 DB Front Squats (40/25)
30 Double Unders
**12 minute cap

PARTNER WORKOUT
5 Rounds Each:
550m Run (Pace Setter)
Other Partner is completing
AMRAP
5 Sandbag Over Shoulder (Medium)
10 Burpees over the Sandbag
**Score is TOTAL ROUNDS in the AMRAP

EMOM for 10 min:

1 Power Snatch
1 Hang Squat Snatch

WOD:
4 RFT:
20 Wall Balls
10 Hang Power Snatches (75/55#)

6 Rounds for max reps:

1 min Assault Bike (cals)
1 min KB Swings (53/35)
1 min Double Unders
1 min Rest