Every 2 minutes, for 16 minutes (4 sets):
10 Walking Lunges (53/35 lbs)
Bench Press x 4-6 reps
For time:
40/30 Calories of Rowing
30 Thrusters (115/75 lbs)
20 Box Jump-Overs (24″/20″)
Every 90 Seconds, for 9 Minutes (6 sets):
Split Jerk
*Set 1 – 3 reps @ 60-70%
*Set 2 – 2 reps @ 70-75%
*Set 3 – 2 reps @ 75-80%
*Set 4 – 1 rep @ 80-85%
*Set 5 – 1 rep @ 85-90%
*Set 6 – 1 rep @ 95% +
(focus on perfect footwork and mechanics)
AMRAP 15:
Row 500 M.
15 Push Presses (135/95 lbs)
10 Burpees Over the Barbell
Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 4 reps @ 60-65%
*Set 2 – 3 reps @ 65-70%
*Set 3 – 3 reps @ 70-75%
*Set 4 – 2 reps @ 75-80%
*Set 5 – 2 reps @ 80-90%
*Set 6 – Test 5-RM
*Be Safe, do NOT round back.
*Stay controlled through entire movement.
*Do not bounce weight out of the bottom.
For time:
3 Rounds for time of:
Run 200 M.
21-15-9
Pull-ups
AbMat Sit-ups
*Sub. 250 M. Row for 200 M. Run
**Rx+ = C2B Pullups
**Score is time to complete three rounds.
In teams of two or three, with only one person working at a time,
75 Deadlifts (135/85)
400 Meter Run*
50 Ring Dips
400 Meter Run*
25 Ground-to-Overhead (135/85)
400 Meter Run*
50 Box Jumps (24/20)
400 Meter Run*
75 Russian Kettlebell Swings (53/35)
*Both athletes perform the run at the same time.
*One athlete working at a time.
*May switch at anytime.
This is the second WOD for the Fittest in Kansas, use extra gym time to tackle the monthly challenge, work on skills, but most importantly cheer on the others that are doing the workout!
8 Minute AMRAP of:
60 Wallballs (20/14) (10’/9′)
40 Toes-to-Bar
20 Burpees to a 6′ Target
Standards:
Wallballs: Reo begins with ball in rack position with hips and knees extended. Athlete must complete a full depth squat with their hip crease below the top of the knee. Each rep ends with the medicine ball making contact with the wall above the 10′ line for males and 9′ for females.
Toes-to-Bar: Rep begins with athlete’s feet behind the bar and ends when both feet simultaneously make contact with the bar between the hands.
Burpees: Rep begins with the athlete standing with knees and hips locked out. They will lower themselves to the ground and their chest must touch the ground before coming back to the standing position. Once they get to the standing position they must jump and touch the target, with both hands 6″ above their one hand reach.
*Tiebreaker time is the time it takes you to complete 1 full round.
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
Every 2 minutes, for 24 minutes (12 sets):
Push Press x 1 rep
*Build over the course of the 12 sets to today’s heavy 1-RM.
Complete For time:
Row 1000 Meters
50 Shoulder to Overhead (95/65 lbs)
Rx + = S2O (135/95)
In teams of two, every 90 seconds, for 30 minutes (5 sets of each station):
Station 1 – 18 Burpee Box Jump-Overs (24″/20″)
Station 2 – 16 Hang Cleans (135/85 lbs)
Station 3 – 14 Strict Handstand Push-Ups/HSPU/Wall Walks
Station 4 – 12 Overhead Lunges (135/85 lbs)
Two or Three sets of:
Handstand Hold x 45-60 seconds
Rest 30 seconds
Couch Stretch x 60 seconds each leg
Rest 30 seconds
Every 2 minutes, for 20 minutes (10 sets):
Power Clean + Split Jerk
Build over the course of the 10 sets to today’s heavy 1 Rep.
*POWER Clean, hips cannot drop below parallel (No Squat Clean).
Every 5 minutes, for 15 minutes (3 sets):
15 Pull-Ups
30 Push-Ups
45 Air Squats
*Complete every set as fast as possible, remaining time in the set is rest.
**Score is the time it takes to complete each individual set.
Every minute for 10 minutes:
3 Squats at 65% of 1-RM
Weight is Across all sets, do NOT increase weight.
*Use Safeties
*Good Form on ALL sets
*Do not round back at the bottom of squat.
*Pull shoulders back and press up through the bar.
**Record the weight that you use across all 10 sets of 3 reps each.
Complete rounds of 21, 15 and 9 reps for time of:
Front Squat (135/95)
Toes-to-Bar/K2E/HLR/V-Ups
*Score is for Time.
*Choose a weight that allows you to complete the round of 21 FS in no more that 2 or 3 sets.
*To be “Rx” for submission in FIK, the workout must be completed exactly as written. For the competition, the workout has an 11-minute time cap. For class purposes we will complete it as a “For Time” workout.
For the Fittest Box competition this must be done Rx in M/F pairs. However, for the purposes of the “class” workout it may be done in any pair.
In Male/Female Teams of 2, Complete For Time:
40 Deadlifts (155/115)
400 M. Row
30 Box Jumps (24)
400 M. Row
20 Hang Cleans (155/115)
400 M. Row
10 Bar Muscle-Ups
Standards:
Deadlift: Partner 1 holds static hang position while partner 2 reps deadlifts. Switch at will. Barbell must be in hang for reps to count. Athlete must bring the barbell from the ground and achieve full extension of hips and knees with shoulder behind the bar in each rep.
Row: Break up rows at will. Damper set at 7.
Box Jumps: Partners use 1 box. Reps begin with both feet on the ground and must finish with athlete’s knees AND hips extended on top of box. Step-ups are NOT allowed.
Hang Cleans: Non-working partner’s barbell must be in rack position with elbows in front of the barbell for hang clean reps to count. Alternate at will. Rep begins with barbell at hang with hips and knees in extension and ends with the barbell in rack position with knees and hips in extension with elbows in front of the bar.
Muscle-Up (Bar): Reps begin with athlete hanging in full extension at the elbow with feet behind the bar in use and ends in the support position with locked out elbows.
*Mod. for Bar-Muscle-Ups = 20 C2B Pullups/20 Pullups/20 Banded Pull-ups/20 Ring Rows
*Mod. for Cleans = lower weight
*Mod. for Box Jumps = lower box or step-ups.
**Break up into 2 heats.
**Use extra gym time for mobility or to work on skills.
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