Basic everyday WODs.
John G
A.
Three rounds of:
AMRAP in 3 minutes of:
90 Seconds of Farmers Carry w/ DBs or KBs (pick weight – heavy)
90 Seconds of Rowing for Calories
Rest 3 minutes
AMRAP in 3 minutes of:
90 Seconds of Walking w/ Sandbag or Slam-Ball (pick weight – heavy)
90 Seconds of Assault Bike for Calories
Rest 3 minutes
-Bag or Ball must be in Bear Hug position
No running
MadDog
A.
Shoulder Press 1-1-1-1-1-1-1
15 Minutes to establish a heavy single
B.
AMRAP in 16 minutes of:
100 Double-unders
50 Abmat Butterfly Sit-ups
25 Shoulder Presses at 60% of heavy single
Whit
A.
Power Clean 3-3-3-3-3-3
15 minutes to build to a heavy set of 3 or to work on technique
B.
Three rounds for reps of:
1 Minute of Power Cleans (155 / 105)
1 Minute of Box Jumps (24 / 20)
1 Minute of Pull-ups
1 Minute of Rest
Score each 3 minute round for reps
Rx+: 205 / 125, bar muscle-ups
Masters: 115 / 75, 20 / 16
Pat
Forte FORCE for FAMILIES
Saturday, April 14th. Same sex partner fundraiser/competition. Programmed by yours truly. Sign up and know your money will be going towards a very important cause: children’s health. There are some INCREDIBLE PRIZES involved. Read more and sign up HERE
To view the Force For Families workouts released thus far, click HERE
A.
Front Squat
5 x 1 at 90%
B.
“Squabble”
Last done: 4/3/17 & 10/23/17
AMRAP in 10 minutes of:
21 Wall-Balls (20 / 14)
12 Toes to Bar
Forte FORCE for FAMILIES
Saturday, April 14th. Same sex partner fundraiser/competition. Programmed by yours truly. Sign up and know your money will be going towards a very important cause: children’s health. There are some INCREDIBLE PRIZES involved. Read more and sign up HERE
To view the Force For Families workouts released thus far, click HERE
A.
Against a 4 minute running clock:
21 Alternating Dumbbell Snatches (pick weight)
15 DB Goblet Squats
9 Burpees Over the DB
then, with remaining time:
Max Calories on Assault Bike
Rest 2 minutes
Repeat 4 more times (5 rounds total)
Each round will be scored for calories
Wes
A.
In teams of two, complete the following for time:
75 Burpee Box Jump Overs – Facing
One person holds 155/105 lb bar in front rack at all times. Switch as needed.
7 minute cap
B.
In teams of two:
From minutes 0:00-5:00:
Run 400m
then, with remaining time, AMRAP:
20 Front Squats (115 / 75)
20 Handstand Push-ups
From minutes 5:00-10:00
Run 400
then, with remaining time, AMRAP:
20 Shoulder to Overhead (115 / 75)
20 Toes to Bar
From minutes 10:00-15:00
Run 400m
then, with remaining time, AMRAP:
20 Thrusters (115 / 75)
20 Chest to Bar Pull-ups
*Both partners run. Only one person works at a time for the rest.
A.
Every minute, for 30 minutes, complete 30 seconds of work at each of these stations:
Minute 1: Sandbag Cleans
Minute 2: Farmers Carry + Deadlifts
Minute 3: Box Pushes
Tommy
A.
Shoulder Press 2-2-2-2-2-2
Starting light, increase to a heavy set of 2
B.
AMRAP in 16 minutes of:
18 Box Jump Overs (24 / 20)
15 Pull-ups
12/9 Strict Handstand Push-ups
Rest exactly 1 minute after each round.
Rx+ chest to bar
Masters: 20 / 16 inches
Alicia
A.
Squat Clean 3-3-3-3-3-3
Spend 15 minutes building to a heavy set of 3 or to work technique
B.
“Jiggles”
Last done: 6/2017
For time:
25 Power Cleans (185 / 120)
50 Wall-Balls (20 / 14)
100 Double-unders
Rx+ 205 / 130, 30 / 20