Author: WodUp

A. PART 1: Strict Press

Build to a Heavy Single

*Score = Heaviest load
[12:00]Scoring: Not Scored

B. PART 2: "Strictly Business"

AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)

*Score = Total Strict PressScoring: Not Scored

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A. "Daily Harvest"

5 Rounds For Time [35 Minute Cap]:
– 40/30m Row or 30/24cal Bike or 400m Run
– 9 CTB
– 20 Double Dumbbell Deadlifts
– 60" Farmers Carry

Dumbbells: (50's/35's)

*Score = Time it takes to complete the workoutScoring: Not Scored

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A. PART 1: Deadlift

Build to a Heavy Single

*Score = Heaviest Load
[18:00]Scoring: Not Scored

B. "Optimus Prime" [COMPETE/TRAIN]

AMRAP 7:
Wallballs (20/14)

On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)

*Score = Total WallballsScoring: Not Scored

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A. PART A

3 Sets :

A. Side Plank (30 Seconds/Side)

B. 12 Single Leg Glute Bridge / Side

C. Wrist Rolls with Barbell (60 Seconds)Scoring: Not Scored

B. PART B

"Boat Race"
3 Rounds For Time:
– 500/400 Meter Row or 1000/800 Meter Bike
– 30" DB OH Walking Lunges

Rest 1 Minute Between Rounds.

*Score us total time, including rest.Scoring: Not Scored

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A. PART 1: Back Squat

Build to a Heavy Single

*Score = Heaviest load
[15:00]Scoring: Not Scored

B. PART 2: "My Leg!"

15 Minutes For Total Reps:
5 Minute Bike Calories
4 Minute Air Squats
3 Minute Double Unders
2 Minute Toes to Bar
1 Minute Burpee to Target

*Score = Total RepsScoring: Not Scored

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A. "Claustrophobia"

AMRAP 5 x 5 Rounds:

-500/400 Meter Row
-Max Rounds of “The Chief”

Rest 1 Minute Between Rounds

**[1 Round of “The Chief”]:
3 Power Cleans (135/95)
6 Push-ups
9 Air SquatsScoring: Not Scored

B. AFTER CLASS

5 Sets :
1 Minute Front Rack Hold (135/95)
1 Minute Max Toes to BarScoring: Not Scored

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A. STRENGTH

Build to a Heavy Set of 2 Push Press

Time Cap : 12 MinsScoring: Not Scored

B. "Snap, Crackle, Pop" [COMPETE/TRAIN]

On the 2:00 x 10 Rounds:
500/400 Meter Bike or 250/200 Meter Row or 200 Meter Ru
30 Double Unders
10 Push Press (95/65)Scoring: Not Scored

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A. "Bend Don't Break" [COMPETE/TRAIN]

5 Rounds For Time: [25:00]
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30"/24")
10 Deadlifts (225/155)

*Score = Time it takes to complete the workoutScoring: Not Scored

B. AFTER CLASS

100 Banded Tricep Extensions
*Every Break: complete 5 Shuttle RunScoring: Not Scored

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A. PumpDay

For Time : [30 Mins Cap]
10-9-8-7-6-5-4-3-2-1
Standing DB Arnold Press (50’s/35’s)
Single Arm DB Row (each arm) (50/35)

600m Run

10-9-8-7-6-5-4-3-2-1
Strict Chin Ups
Push Ups

https://www.youtube.com/watch?v=8mryJ3w2S78Scoring: Not Scored

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A. STRENGTH

Build to Heavy Sets of 2 : Overhead Squat

Time Cap : 14 MinsScoring: Not Scored

B. "Karandy" [COMPETE/TRAIN]

For Time [18 Minute Cap]:
75 Hang Power Snatches (65/45)
150 Wallballs (20/14)

*Partition However You’d Like

*Score = Time it takes to complete the workoutScoring: Not Scored

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