Bring It
5 Rounds for Quality of: 1 Squat Clean 3 Front Squats 3 Pull Overs Rest as needed, then perform: For time: 800 meter sprint Rest precisely 3 minutes, then perform
Looking back…
Split Jerk 1-1-1-1-1-1-1 Warm up with a partner and perform “Junkyard Dog Warm-up!” Cool down with 3 sets of 15 reps for quality of GHD sit ups and Back extensions.
Cliff Notes
Team WOD! With a partner, and for total reps, perform the following: Run 400 meters 150 kettlebell swings, one arm, (55/35) Run 400 meters 150 kettlebell squat cleans, one arm
Happy Feet
Agility Drill Circuits Rest as needed, then perform: Five rounds for time of: 35 Double-unders Run 200 meters Jesse Bazarnick 4:30 Rest as needed, then perform: Tabata Hollow Hold
An Excerpt from the Diary of Regret
Every Minute on the minute for 10 minutes: Perform 2 Good Mornings, adjust weight as needed Rest, then perform For time: 200 Box Jumps, 24″/20″ If you take a break
Positive Self Talk
Track Night at Santa Monica College, tonight at 6:30! For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents
Dunked!
Overhead squat 1-1-1-1-1 reps Front squat 1-1-1-1-1 reps Back squat 1-1-1-1-1 reps Try to increase the load on each of the fifteen sets. Cool down: 3 Rounds: 5 Forward rolls
Pump up the Volume!
Track night at 6:30 tonight, including the Q&A about the marathon training program! Three rounds for Quality of: 3 Squat Cleans Handstand Walk 20 feet or 20 Shoulder Taps Rest
Rock Bottom.
Take 15 minutes and find a heavy set of 2 touch-and-go snatches. For advanced athletes these will be squat snatches. Tabata “Bottom to Bottom” Squat Run 1 mile Clock starts
All for One
“Fight Gone Bad!” Wall ball shots, 20/14 Sumo-deadlift High Pull, 75/55 Box jump, 20″ box Push press, 75/55 Row (calories) In this workout you move from each of five stations
