Every 3 minutes, for 18 minutes (6 sets):
Deadlift
*Set 1 – 6 reps
*Set 2 – 4 reps
*Set 3 – 2 reps
*Set 4 – 6 reps
*Set 5 – 4 reps
*Set 6 – 2 reps
(Loading example – 215 x 6, 245 x 4, 275 x 2, 225 x 6, 265 x 4, 295 x 2)
During your rest between sets, use this time to work on shoulder mobility (passthroughs/banded work, etc.)
Three rounds for time of:
15 Pull-Ups
30 Russian Kettlebell Swings (70/53)
Every 90 seconds, for 12 minutes (8 sets):
Bench Press x 3 reps @ 21X1
Use approximately 70% of your 1-RM, and focus on the speed of the concentric motion – from your chest to full lockout. You want to make that phase as quick and explosive as possible.
Two rounds for time of:
25 Calories of Rowing
20 Single-Arm Dumbbell Push Press* (50/35 lbs)
15 Toes to Bar
10 Burpees
*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position.
**You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.
***This workout should be in the 8-11 minute range.
With a partner, complete 4 rounds for time of:
12 Power Cleans (205/125)
800 Meter Run
6 Rope Climbs
*Power Clean weight should be heavy, 90% of 1-RM +…. (singles)
*Rope Climb scales:
-Decrease number of rope climbs
-If you cannot rope climb, complete seated to standing rope pulls.
Every 2 minutes, for 12 minutes (6 sets) of:
Back Squat
* Set 1 – 3 reps @ 70% of 1-RM
* Set 2 – 3 reps @ 80%
* Set 3 – 2 reps @ 85%
* Set 4 – 1 rep @ 90%
* Set 5 – 2 reps @ 85%
* Set 6 – 3 reps @ 85%
Every 4 minutes for 12 minutes (3 sets for max reps) of:
100 Double-Unders
Max Reps of: Wallballs (20/14)
Every 2 minutes, for 12 minutes (3 sets each) of:
Station 1 – 4-8 Ring/Bar Muscle-Ups or 60-90 seconds of muscle-up skills/drills/transition work. (If Muscleups are not something you are working on, pick another gymnastics movement and work some drills on getting you closer to that movement…ie pullups, t2b, hspu, hs walk, Rope Climbs, etc.)
Station 2 – L-Sit x 60 seconds
(accumulate the time if you’re unable to maintain this position unbroken)
Two Rounds of:
AMRAP 4:
25/20 Calories of Assault Bike
Max Burpee Box Jump-Overs In Remaining Time (24″/20″)
Rest 4 minutes
You have a long rest period for this workout, but this is a 100% sprint on each round.
“Get A Grip”
Teams of two must complete 100 repetitions of the following complex:
1 Deadlift
1 Squat Clean
1 Front Squat
1 Push Press
1 Push Jerk
The weight (95lbs for men, 65 lbs for women) cannot come to rest on the floor at any point during the workout. The partner who hands the bar off must immediately run 400 meters before he or she may receive the weight back from his or her partner.
***Sub for 400 Meter Run will be 500/400 Meter Row.***
Five sets of:
Push Press x 4 reps
Rest approximately 2 minutes between sets.
Build to today’s heavy 4 reps.
Complete as many rounds and reps as possible in 10 minutes of:
15 Push Presses (95/65)
30 Double-Unders
15 Deadlifts (95/65)
50-40-30-20-10
Double-unders
Sit-ups
*Complete today’s RomWOD (1/25/2019).
Every 2 minutes, for 10 minutes complete 5 sets of 6 seated DB shoulder press.
For time:
1000 Meter Row
50 Alternating Single-Arm DB Snatches (50/35 lbs)
50-Foot Left Arm Overhead DB Walking Lunges (50/35 lbs)
50-Foot Right Arm Overhead DB Walking Lunges (50/35 lbs)
Four sets of:
Deadlift x 5 reps @ 70% of 1-RM
(open your hands and reset at the bottom of every rep)
Rest as needed between sets.
For time:
45 Cal. Bike
30 Hang Power Cleans (135/95)
15 C2B Pullups
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