Min 1: 5 Romanian Deadlifts @22X1
Min 2: 4l/4r Single Leg Box Jumps
EMOM 20 mins (5 rounds)
Min 1: 8 Floor Press
Min 2: 200m Run
Min 3: 20m Low Hip Bear Crawl
Min 4: 6 Barbell Roll Outs
10 Mins to Find a Heavy Complex of:
5 Dual KBS
4 Dual KB Clean
3 Dual KB Front Squat
2 Dual KB Push Press
Partner Workout!
14 Rounds for time of:
8 Dual KBS
20m Front Rack Carry
6 Dual KB Front Squat
4 Dual KB Press
200m Run
Rounds completed as IGYG
* 30 Min Cap
EMOM 8:
Min 1: 3 Deadlift (sub max)
Min 2: 3 Pushups @40×1.
Every 2 Mins x 6
4 Deadlift
8 Pushups
4 Deadlift
8 Box Dips
4 Deadlift
8 Plank Walk Ups
AMREP Double unders in remaining time
Rest 1 min between rounds.
5RFT:
80 Single Skips
12 DB/KB Reverse Lunges
8 V Situps
Rest 3 Mins then:
5 RFT:
200m Run
12 DB/KB Step Up
8 Box Jumps
Rest 3 mins then
1 rounds for time of:
60 DB/KB walking lunges
40 v ups
60 DB/KB step ups
40 box jumps
EMOM 15
Min 1: Floor Press 8 reps
Min 2: Barbell Row 8 reps
Min 3: Lying Down Skull Crush 8 reps
4 x 3 Min AMRAPs
7 Hang Power Cleans
5 Push Press
14 Double Unders
Rest 1 min between AMRAPs
5 sets of:
7 Dual DB/KB Front Squats @2211
2 half turkish getup on each side between rounds
Rest 1 min between rounds
4 sets of:
6 Alternating Z Press each side
14 Shoulder Taps between each set.
Rest 1 min between sets
5 Rounds of:
30s Max KB/DB Thrusters
30s Rest
30s Max Burpees over KB/DB
30s Rest
EMOM 10:
1 Clean Pull
1 Power Clean
1 Hang Power Clean
EMOM 20
Min 1: 8 Deadlifts (moderate)
Min 2: 200m Run
Min 3: 20m Low Hip Bear Crawl
Min 4: 6 Barbell Roll Outs
Bodyweight
Front Foot Elevated
Rear Foot Elevated
Weighted
AMRAP 20:
P1:
9 Air Squats
6 Pushups
3 Burpee Box Jumps
P2.
300m Run
When P2 comes back after a run, swap roles
6 sets of:
3 DB/KB Snatch left
3 DB/KB Clean left
3 DB/KB Squat left
3 DB/KB Push press left
3 DB/KB Thruster left
* repeat on right side.
rest for 1 min betwen sets
EMOM 20:
Min 1: 200m Run
Min 2: 40s Box Jumps
Min 3: 40s Box Dips
Min 4: 40s of Situps
Min 5: 40s of DB/KB Thrusters
7 x 3 min sets of:
10 Walking Lunges
6 V Ups/V Tucks
10 Walking Lunges
6 V Ups/V Tucks
AMRAP DU’s in remaining time
Rest 1 min
lunges can be bodyweight or weight with a KB.
Score is DU’s each round
5 rounds of:
20 Shoulder taps
30s side plank left
30s side plank right
Rest 30s
5 sets of:
A1. KB Bent over row 8 each side with 2s pause at pull
A2. KB Single arm z press 8 each side
Rest as needed
AMRAP 8
14 RKBS
7 Pushups
5 Burpee Box Jumps
10m Single arm Front Rack Carry
Rest 3 mins
AMRAP 8
14 RKBS
7 Pushups
5 Burpee Box Jumps
10m single arm front rack carry
1 Power Clean
3 Front Squat @2111
Rest as needed between sets
7 sets of:
5 Push Press
10 Air Squats
5 Box Jumps
30 Double Unders
Rest 1 min
aim for straight legged landing
AMRAP 12 mins:
5 Hang Power Cleans
10 Pushups
5 Burpee over bar
200m Run
Meeting Recording:
https://us02web.zoom.us/rec/share/sEL2-AqsJW7u6R5Gf0FCY-P4nBLP4N203ODD5JRosrfuYwbN_zG-il1PMh0KYDbG.vodu8BjyBi85FOUr
Mins 0 – 5, complete AMRAP of:
5 x Power Cleans
4 x Front Squats
3 x Shoulder to Overhead
Rest 3 mins, then
Mins 8 – 15, complete AMRAP of:
7 x Pull-ups/14 x Rows (KB, DB, BB)
7 x DB Thruster
14 x Russian Swings
Rest 3 mins, then
Mins 18 – 23, complete AMRAP of:
15/11 Cal Row or 200m Run
7 x Burpee Over Rower/DB
Mins 0 – 5 complete AMRAP of:
5 Box Jumps/Duck Jumps
4 Deck Squats
5 Pushups
Rest 3 mins then
Mins 8 – 15 Complete:
7 Plank walk ups
14 Air Squats
14 Mountain climbers
Rest 3 mins
Mins 18 – 23
200m Run
7 Burpees over object
Meeting Recording:
https://us02web.zoom.us/rec/share/q1p2acx_Qd4xWG7prBXN9iT8XdK2MsM8wQPzuq09U9OBym170o3_1geFf72c5IPw.rgxE-cWIDYwOzk_j
Can be done by rowing or running.
scale to 3 sets if still accumulating this volume.
1000m easy
200m moderate
300m fast
100 easy
Rest 90s
800m easy
200m moderate
300m fast
100m easy
rest 90s
600m easy
200m moderate
300m fast
100m easy
rest 90s
400m easy
200m moderate
300m fast
100m easy
Rest 90s
200m easy
200m moderate
300m fast
100m easy
Rest 90s
4 rounds of:
10s hollow hold
10 Situps
10s Hollow hold
10 situps
rest as needed
Meeting Recording:
https://us02web.zoom.us/rec/share/ZFwEUY6prpw7l1R9Fa6MKrAbsFq704gAVg_5ZFIuNXR41Cv5RsIz7TKfDm4EDSI_.tcHWf_5qdvyQthuo
other options:
goblet squat, dual KB/DB front squat,
5 rounds, each for time of:
6 x Power Snatches
10 x Toes to Bar/ V Sit Ups
12 x Hang Clean and Jerk
Rest 1 min between rounds
Use any heavy object and hold at front of body. Bag of rice or bag of books works well.
5 Rounds, each for time of:
6 Deck Squats + Tuck Jumps
10 V Ups
8 Burpee + Pushup + Tuck Jump
Rest 1 min between rounds
4 Rounds:
Single arm Z press 8/8 each side
Rest 60s between sets.
AMRAP 15:
200m Run/40s of mountain climbers
20 KB Swings
2 Wall Walks between each round
4 Rounds
5 – 8 close grip pushups reps @3111
Rest 60s between sets.
AMRAP 15:
200m Run/40 Mountain Climbers
10 Box Jumps/Tuck Jumps
2 Wall Walks
3 Rounds:
10 x Cossacks (5L/5R)
10 x Bridges/Glute Extensions
10s L Sit
10 x Plank Hold Shoulder Touches
5 Rounds of:
8 RDL’s
4 Broad Jumps Between Each Set
Rest 90s
6 Rounds
6 DB/KB/BB Deadlift
12 DB/KB/BB Walking Lunge
6 DB/KB/BB Shoulder to Overhead
6 Burpees over bar/bell
Rest 1 min
5 Rounds of:
8 Bodyweight/Odd Object Good Morning
4 Broad Jumps between each set
Rest 90s
ideally you’re using an odd object here – rice bag/backpack works well. The demo video has plenty of ideas.
6 Rounds:
6 Plank walk ups
12 Walking Lunges
6 Pushups
6 Burpees
Rest 1 min
EMOM 15:
Min 1: 30-50 DU’s
Min 2: 10-20 Pushups
Min 3: 6 Split Squat each leg (RX+ Rear foot elevated split squat)
6 Rounds of:
Min 1: 30s of Monostructural Cardio into 30s plank hold
Min 2: Rest
Monostructural cardio can be:
running (sprint), rowing, burpees (fast), double unders or mountain climbers. Ensure you go ALL OUT for the 30s
EMOM 5:
30s of Bridge Hold, 30s Rest
Have a rest day today and enjoy some mobility with Coach Luke!
Meeting Recording:
https://us02web.zoom.us/rec/share/j8lw20lzDnEoEa9uXphIldbdPi4KKYAl6pLnWzXrbW46K6yRZsWS9-3jcCEigua-.EQktLf3ydk40KDIy
Meeting Recording:
https://us02web.zoom.us/rec/share/4KS19A_ajb-3B9aQe6gBSZ-5OHDE9STnCFIQOJFngbu9HMPZRUZ23VEKU0bBt37w.TuCD39Z2gr3tlO3C
2 Rounds, each for time of:
400m Run
70 RKBS
60 Goblet Squat
50 Lying Down T2B
40 HR Pushups
30 Jumping Lunges
Rest 3 mins, repeat
2 Rounds, each for time of:
400m Run
70 Box Jumps
60 Air Squats
50 Lying Down T2B
40 HR Pushups
30 Jumping Lunges
Rest 3 mins, repeat
EMOM 8:
Min 1: 2-3 Wall Walks
Min 2: 20s Side Plank each side
For time: 10-1 Reps of:
Burpee Box Jumps
Power Snatch
Rest 1 min then,
Then, for time, 10-1 Reps of:
Power Clean
20 Double Unders between each set
Power Snatch options:
barbell, dumbell, kettlebell.
power clean options:
barbell, dumbell, kettlebell
For time: 10-1 Reps of:
Burpee Box Jumps
Jumping Lunges (2 jumps is 1 rep)
Rest 1 min, then:
10-1 reps for time of:
Deck Squats
100m run between each set
Access Passcode: t+4DAg2j
EMOM 12:
Even Minute: 6/6 Split Squat
Odd Minute: 12 Plank Drag Through
split squat options:
split squat
rear foot elevated
KB, DB or BB.
200m @90%
Rest 1 min
400m @80%
Rest 1 min
600m @70%
Rest 1 min
800m %60%
Rest 1 min
1000m @50%
Rest 1 min
800m @60%
Rest 1 min
600m @70%
Rest 1 min
400m @80%
Rest 1 min
200m @90%
* decrease pace from 200 – 1000m, then increase pace from
You can do this by:
Running, Rowing, or Bike if you have oine.
Push Complex
5 Rounds of:
4 Hindu Pushups
4 Wide Grip Pushups @2111
4 Close Grip pushups @2111
Rest 1 min
5 Rounds, each for time of:
200m Run
5 Push Press
5 Front Squat
5 Thruster
10 V Situps
Rest 1 min
Then:
for time:
30 Single Arm Alternating DB Devils Press
OR 30 Clusters
5 rounds, each for time of:
200m Run
10 Pushups
15 Air Squats
10 V Ups
Rest 1 min
Then for time:
30 Burpee Box Jumps/Tuck Jumps
Find the briefing and workout tips with Coach Wayne here!
https://us02web.zoom.us/rec/share/c66Y2iqObAsFVRKK24eS7McLvNxvTMMFSQMKwBrGrAP-fuAsEq-14Z88FMj1KQ.4RNf-B9rUEhvy-zD
EMOM 12
Min 1: 6 Deadlifts @2011
Min 2: 6 Dragonflies @2011
up in weight from last week, sticking to the tempo of @2011. If working with a DB or KB, work to the same tempo with the object in one arm, but do 6 reps on each arm (12 reps per round)
WOD: For time:
10 Rounds for time of::
4 Burpees
6 AKBS
8 Goblet Squat
Then:
1 Round for time of:
20 Burpees
30 AKBS
40 Goblet Squats
can scale to russian KB swings if needed. Same weight for KB swings and goblet squats
Min 1: 30s bridge hold
Min 2: 6 Dragonflies @2011.
10 Rounds for time of:
4 Burpee
6 Plank Walk Ups
8 Air Squat/Odd Object Squats
Then 1 round for time of:
20 Burpees
30 Plank Walk Ups
40 Air Squats
EMOM 12 Mins (6 sets)
Even minute: 8 Squats @2111
Odd minute: 20s Bear Crawl
squats can be: front, back or goblet, keeping to the tempo.
If you don’t have gear, use an odd object like a bag of rice or backpack filled with books and hold in front rack position
Every 3 mins for 4 sets:
16 Jumping Lunges
10 Pushups
14 Jumping Lunges
8 Pushups
Max double unders in remaining time
Rest 1 min between sets
jumping lunges = 2 jumps for 1 rep.
Scale to reverse lunges if jumping lunges are too much impact
We’ve had a big week of training, so please enjoy a mobility class with Dr Luke. Here’s the link:
https://drive.google.com/file/d/1dKB3URuRA2jaRr5YbSswClruD4qEFuAk/view?usp=sharing
Follow coach Trent’s briefing and workout tips here!
https://drive.google.com/file/d/1jL4hTiHdNK-_2vWnsU5F77aq6bSCekpl/view?usp=sharing
Equipment option
600m Run then
40 Goblet Squats
30 Lying Down Does to Bar
20 Power Cleans
10 Clusters
Rest 3 min, repeat
600m Run
60 Air Squats
30 Lying Down Toes to Bar
20 Box Jumps
10 Burpees
Rest 3 mins, repeat
Follow Coach Christelle’s brief, warmup and workout tips here!
Meeting Recording:
https://us02web.zoom.us/rec/share/RINSjg_ljSxfqPpS21nK5Gue8ESN01iwDds7PkX8Z-l781ropHEYItcWmseHbDU9.HoLz9rQIPMiV6ITw
Strength:
E90s x 8:
3 Power Clean
3 Front Squat
3 Push Press
5 Rounds, each for time of:
20 Mountain Climbers
5 Deadlift
5 Hang Power Cleans
10 Pushups
Rest 1 min between sets.
E90s x 8
6 Tuck Jumps
6 Air Squats
6 Pushups
5 Rounds, each for time of:
20 Mountain climbers
10 Box Jumps/Tuck Jumps
10 Pushups (close grip)
Coach Raff’s Briefing and Movement Standards
https://us02web.zoom.us/rec/share/1UA3O5NqCiBxVK2XBFGeFxzvuatJv73x81ABXNiPtXhaU2su2MMzxHiEWn4LEZWa.0V5JKGKhOpCORwer
Access Passcode: D4%Ft^.Y
Min 1: 6 Rear Foot elevated Split Squat @2011
Min 2: 6 Rear foot elevated split squat @2011
Min 3: 6 Dragonflies @3011.
you can use weight on the RFESS if you feel up to it!
Equipment WOD:
AMRAP 10 Mins:
200m Run
10 Situps
14 Jumping Lunges
Rest 2 mins
AMRAP 7:
30 Double Unders/60 Singles
10 Supermans
8 Deck Squats
Meeting Recording:
https://us02web.zoom.us/rec/share/Rkq6ZVwnnD-lZjytJLEgManK_LQZeJG1xR5s4H75bj1XZiqhR3YBGGqSomYf9cSu.J6FuCxv3n_MyKzj3
Access Passcode: t!C?3ZJS
Strength:
EMOM 12 mins (6 sets)
Min 1: 5 Deadlifts @70% of 1RM @3011
Min 2: 10 Deadbugs
5 Rounds for time
15 KBS
10 Rows (KB, BB, DB)
5 Burpees
Rest 3 mins, then:
EMOM 6 Mins:
10 DB Thrusters
7 V Situps
EMOM 12 Mins (6 sets)
Min 1: 10 Plank Drag Throughs
Min 2: 10 Deadbugs
5 RFT:
15 Jump Squats
8 Plank Walk Ups
5 Burpees
Rest 3 mins, then
EMOM 6 mins
14 Air Squats
7 V Situps
3 x 5 Min AMRAPs of:
5 Burpees
10 Air Squats
15 Odd Object Swings
Rest 2 mins between AMRAPs
Odd object swings: use a back pack, and fill with your choice of weight.
3 x 5 Min AMRAPs of:
5 Burpees
10 Goblet Squats
15 KBS
Rest 2 min between rounds.
4 Rounds:
8 V Tucks
8 Bent Hollow Rocks
15s Side Plank left
15s Side Plank right
8 Plank to Pushup
“Squat Complex”
EMOM 15:
Min 1: 10 Deck Squats (RX+ Single Leg)
Min 2: 12 Cossack Squats (6 each side)
Min 3: 12 Skater Squats (6 each side)
These can be done weighted if you’re experienced with the movements, otherwise bodyweight is plenty!
Deck Squat https://www.youtube.com/watch?v=4X5YH5yGTcw
Cossack Squat https://www.youtube.com/watch?v=y_Ilhz2q4m4
Skater squat https://www.youtube.com/watch?v=zH0qj4JuQGQ
AMRAP 17 mins of:
8 Jump Squats
8 Reverse Lunge
8 Pushups
10 V Tuck Situps
20 Mountain Climbers (40 steps)
AMRAP 17 Mins:
4 KB Clean left
4 KB reverse lunge left
4 KB press left
4 KB clean right
4 KB squat right
4 KB push press right
10 V tucks
20 Mountain Climbers (40 steps)
AMRAP 20 mins:
1 pushup
1 sit-up
1 air squat
Then…
2, 2, 2, 3, 3, 3 etc.
Continue for as many rounds as possible for 20 mins. Go hard, have fun!
EMOM 8 Mins:
Min 1: 3 Power Clean – Moderate/Heavy
Min 2: 30s of hard cardio. Can be: skip, run, row, bike, mountain climbers.
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Bodyweight Chief:
5 x 3 min AMRAPs of:
3 Burpees to 10 inch target
6 Pushups
9 Air Squats
Rest 1 min between AMRAPs
EMOM 15:
Min 1: 8 Romanian DL with 2s pause in stretch position
Min 2: 12 Plank Drag Throughs
Min 3: 6 Plank Walk Outs
Romanian DL can be done with a KB, BB, or DB. Ideally a BB.
Plank drag through: https://www.youtube.com/watch?v=gXCjvDWbmtw
Plank walk out: https://www.youtube.com/watch?v=nYSYZgGVETI
Every 3 mins x 6 sets:
8 Walking Lunge
6 V Ups
8 Walking Lunge
6 V Ups
100m Run
Low hips, keeping your hips still
Complete AMRAP in 12 mins of:
5 x Strict HSPU (or pike HSPU or pushups)
10 x Jumping Lunges
30 x Double unders
Rest 5 mins, then:
Complete AMRAP in 10 mins of:
12 x Reverse Burpees
12 x Mountain Climber Crossovers
15s L Sit
3 x 5 min AMRAPs, Rest 3 mins b/w rounds of:
Rd 1. 400m Run/75 DU’s, 150 Single Unders, then AMRAP of:
16 Air Squats
8 Burpees to target
Rd. 2. 400m Run/75 DU’s, 150 Single Unders, then AMRAP of:
12 Pushups
6 Burpees to target
Round 3. 400m Run/75 DU’s, 150 Single Unders, then AMRAP of:
8 V Situps
6 Burpees to target
3 x 5 min AMRAPs, Resting 3:00 b/w rounds of:
Rd 1.400m/75 x DU Buy-In, into AMRAP of:
12 x DB Front Squats
6 x DB-Facing Burpees
Rd 2. 400m/75 x DU Buy-In, into AMRAP of:
9 x DB Front Squats
6 x DB-Facing Burpees
Rd 3. 400m/75 x DU Buy-In, into AMRAP of:
6 x DB Hang Squat Cleans
6 x DB-Facing Burpees
“Barbs”
3 Rounds – each for time of::
10 x Strict Pull-Ups (20 x Rows) (plank walk ups if no equipment)
20 x Pushups
30 x Sit-Ups
40 x Box Jumps
30 x Sit-Ups
20 x Pushups
10 x Strict Pull-Ups (20 x Rows) (plank walk ups if no equipment)
Rest exactly 3:00 between rounds
4 rounds of:
30s side plank left
30s side plank right
30s plank drag throughs
15 Pushups, 50 Walking Lunges
12 Pushups, 30 Walking Lunges
9 Pushups, 15 Walking Lunges
directly into:
20 burpees to a 10 inch target, as fast as possible!
For time:
15 x Push Press, 50m W/Lunge (or 50 reverse lunges)
12 x Push Press, 30m W/Lunge (or 30 reverse lunges
9 x Push Press, 15m W/Lunge (or 15 reverse lunges)
Directly into:
20 Burpees to a 10 inch target – as fast as possible!
push press can be dumbell, kettlebell, barbell or odd object, and same weight for both
Body Armour – 4 Rounds:
Minute 1:
:20s – Max Hollow Rocks
:20s – Hollow Hold
:20s – Max Hollow Flutter Kicks
:20s – rest
Death By Burpee Box Jump!
At 0:00, perform 1 burpee box jump
At 1:00, perform 2 burpee box jumps
At 2:00, perform 3 burpee box jumps
ETC.
continue until you cannot complete your reps in the minute. Your score is your final round + reps in that round.
EMOM 12:
Min 1. 8 single arm rows each arm.
Min 2. 20s side plank each arm
row options: db, kb, dual arm bb, backpack/shopping bag
10 RFT of:
3 Burpees to 10 inch target
5 V Ups
7 Goblet/Front Squats
Straight into:
1RFT:
15 Burpees to 10 inch target
25 V Ups
35 Goblet/Front Squats
6 Rounds of:
4 Up Down Dogs
4 Pushups @3111.
8 Box Dips
Rest 1 min
6 Rounds of:
12 Walking Lunge
8 Pushups
12 Walking Lunge
8 Burpees
Rest 1 min
perform each round unbroken, and score each round for time. Ideally walking lunge have a weight, so if you have an odd object, use it!
6 Rounds, each for time of:
12 Front Rack Lunges
8 Pushups
12 Front Rack Lunges
8 Burpees
Rest 1 min
front rack using KB, BB, DB, or dual KB, BB, DB.
EMOM 12:
Even Minute: 12 Alternating Pistols (6/6)
Odd Minute: 40s low hip bear crawl.
Death By:
Burpee & Air Squat
* at 0:00, perform 1 burpee and 1 air squat. At 1:00, perform 2 burpees and 2 air squat
At 2:00, perform 3 burpees and 3 air squat
etc.
Continue until you cannot complete and round
Sausages 2 – 3 Rounds of:
20s Bird Dog (10s each arm/leg extended)
20s Side Plank Left
20s Curl Up (10s each leg extended)
20s Side Plank Right
Change positions every 30s – 6 mins
EMOM 15:
Min 1: 3-6 Power Cleans
Min 2: 10 Plank Walk Ups
Min 3: 12 Shoulder Taps
power cleans can be done with barbell, kettlebell, dumbell or odd object. Choose a rep scheme that suits your piece of equipment (lighter = more reps, heavier = less reps)
Every minute on the minute, for 11 mins, perform:
5 -10 Jumping Lunges
5 -10 Situps
5 -10 Pushups
Choose a rep scheme that you can do unbroken from the start – it gets hard quickly so choose wisely!
EMOM 15:
Min 1. 30s of Pike Pushups @20X1
Min 2. 30s of bridge hold
Min 3. 30s of deck squats
check out these bridge progressions for a starting point https://www.youtube.com/watch?v=U-cBuYnVJBI
With a 12 min Cap:
5 Rounds of
20 Odd Object thrusters (book, bag of rice, backpack)
10 V Tuck Situps
3 Wall Walks
Straight into:
AMREP double arm burpee cluster
single arm dumbell burpee cluster: https://www.youtube.com/watch?v=1-5KKt_EyxQ
load as you see fit… And elevate front or back foot to increase difficulty
Southside Games Event 2:
3 Rounds for time of:
30 DU’s or 60 single unders
15 Air Squats
10 HSPU or hand release pushups
Rest 1 min
Southside Games Event 3:
For time:
120 Double Unders (240 singles)
60 Air Squats
40 HSPU or hand release pushups
3RFT:
30 Lateral Jumps
15 Air Squats
10 HPSU/HR Pushups
Rest 1 min
For Time:
120 Double Unders (240 singles)
60 Air Squats
40 HSPU or HR Pushups
Southside Games, Event 1
For Time:
10 – 1 reps
Bar facing burpees of burpees over object
* 6 x 10m shuttle run in between each set.
Odd object needs to be approx. 23cm off the ground (similar to a bar with weights)
