Cardio Wednesday
On a Running Clock…
0-8min…
3 Rounds:
300/250m Row
10 Wall Balls
8-16min…
3 Rounds:
8 Burpee Box Jump
8 Barbell Push Press
16-24min…
3 Rounds:
300/250m Row
10 Wall Balls
24-32min…
3 Rounds:
8 Burpee Box Jump
8 Barbell Push Press
Record time of completion for each section
Record weight used
Superset w/
Chest Supported Rows x 8-12
Remember power cleans should be about accelerating the bar from the floor. Most of you should still be hitting muscle cleans or a very shallow receiving position on the power clean.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Double Unders in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Double Unders in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Alternating DB Snatches in remaining time…
Rest 2 min.
2min. AMRAP:
14/11 Calorie Assault Bike Sprint
Max Double Unders in remaining time…
Record total double unders (as round 1) and total DB snatch (as round 2)
Record third set results
(Post set one and two in notes)
Take plenty of rest between your three max effort sets. Remember we are working off of a 2RM.
For Time
5 Rounds:
5 Thrusters
5 Toes-To-Bar
Immediately into;
5 Rounds
8/5 Push-Ups
6 DB Reverse Lunges
Immediately into;
5 Rounds:
5 Thrusters
5 Toes-To-Bar
Immediately into;
5 Rounds
8/5 Push-Ups
6 DB Reverse Lunges
Record total time
Teams of 2
For Time
30 Power Cleans
40/32 Cal Row
30 Power Cleans
40 Pull-Ups
40/32 Cal Row
30 Power Cleans
60 Wall Balls
40 Pull-Ups
40/32 Cal Row
30 Power Cleans
70 Burpees
60 Wall Balls
40 Pull-Ups
40/32 Cal Row
30 Power Cleans
Record total time
Share reps however you like. Total pullup volume is a little high today, some of you will need to scale down on total reps. Good luck!
Record weight used
Refer back to 10/29. Should be basing percentage off of your 2-rep.
You will either be using a push press or push jerk for this cycle.
Record weight used
IF you do not have a heavy 2-rep established, please use today to establish one. Choose either a push jerk or a push press.
For Time
Buy In:
20/14 Cal Bike
Into
5-4-3-2-1
Wall Walks
100-80-60-40-20
Double Unders
Into
Buy Out:
20/14 Cal Bike
Record total time
Build to a heavy 5-Rep
We will be hitting deadlifts again next week for a max in our final prep day before beginning our next cycle.
EMOM 20
Min 1) Row x :40 (Max Cal)
Min 2) Max DB Bench/Pushup
Min 3) Hip Thrust x 12
Min 4) Rest
Min 5) Rest
Record total row calories (round 1) and total bench/pushups (round 2)
Refer back to 11/4/21 to figure out hip thrust weight.
Also if your hitting DB Bench today for the workout, everyone should try to increase 5lbs on your DB weight from where you have been working.
For Time
500m Row
35 Situps
30 Double Unders
25 Wall Balls
20 Hang Power Cleans
12/8 Cal Bike
5 Strict Pullups
35 Situps
30 Double Unders
25 Wall Balls
20 Hang Power Cleans
12/8 Cal Bike
5 Strict Pullups
30 Double Unders
25 Wall Balls
20 Hang Power Cleans
12/8 Cal Bike
5 Strict Pullups
25 Wall Balls
20 Hang Power Cleans
12/8 Cal Bike
5 Strict Pullups
20 Hang Power Cleans
12/8 Cal Bike
5 Strict Pullups
12/8 Cal Bike
5 Strict Pullups
5 Strict Pullups
Record total time
Refer back to 6/30/21. Only change is finishing each round with strict pull-ups instead of toes to bar. Should be shooting to beat your scores.
Cardio Wednesday is back!!!!!! Contain your excitement.
2 Rounds
Bike x 1:00
Couch Stretch x :30 Side
Pigeon Stretch x :30 Side
Child’s Pose to Cobra Position x 10
2 Rounds
Alt Reverse Lunges x 12
Wall Balls x 12
Record weight used
Today is our FINAL day of our squat cycle. Obviously the goal is to try to beat your 1rm you set back on 9/2/21. Get some good build up/warm up sets in before re-testing.
Every 2:00 x 4 Rounds
Weighted Reverse Lunge x 20
Push-ups 12/8
(2:00 Rest)
Every 2:00 x 4 Rounds
Toes to Bar x 12
Hang DB Snatch x 6/Arm
Record weight used for reverse lunges (round 1) and hang DB Snatch (round 2)
Record performance on final set
(Post 1st and 2nd sets in notes)
If you missed last week, today is your time to establish a heavy 2-Rep.
Record weight/reps
Again, if you missed last week, this is your time to work up to a heavy single.
For Time
12-9-6
Push Press
Lateral Burpees
**12/10 Cal Row to start each Round**
Record total time
For Time
Partner Wod
Relay Style
20 Rounds (10 Rounds/each)
7/5 Cal Bike
6 Alt DB Snatch
6 DB Weighted Step-Ups
6 Toes to Bar
Record total time
Refer to 2/27/21
