WOD

100 Rounds

1 Thruster 65/45

2 Hang Snatch or Hang C+J (mix it up)

3 Sit ups

4 Step ups

WEEK 4: RUN #1

5K BEGINNER: 4X - RUN 2:00;WALK 1:00

5K INTERMEDIATE: 3X400M REPEATS; RI 400M

10K: 1X1600; 2X800; RI 400M

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Deck of Death

Spades: Sumo Deadlift High Pull 75/55

Clubs: Hang Power Snatch

Hearts: Floor Press

Diamonds: Lunges

All jacks = 20 low ab hip ups

All Queens = 30 Russian Twist

All Kings = 10 Sit ups

Aces = 1:00 plank

Jokers = 50 Doubles; singles; jumping jacks

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4 ROUNDS

20 HANG POWER CLEAN 95/65

20 FRONT SQUAT

20 PUSH PRESS

20 BURPEES

20 PULL UPS

20 DIPS

20 STEP UPS 24/20

20 ABMATS

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For Time

250 Double Unders

(Sub: 1,000 meter run or 5:00 jumping jacks)

200 Walking Lunges

150 Sit ups

100 Tiger Push ups

(Sub: plank shoulder taps)

50 Pull ups

(Sub: Ring rows or Db rows)

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“KETTLEBELL HELL’

3:00 AMRAP

25 KB SWINGS 53/35

15 BURPEES

MAX KB SNATCH

1:00 REST

3:00 AMRAP

25 KB SWINGS

15 BURPEES

MAX KB C+J

1:00 REST

3:00 AMRAP

25 KB SWINGS

15 BURPEES

MAX KB GOBLET SQUATS

REST 3:00

REPEAT

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2 ROUNDS

RUN 400

26 H-R PUSH UPS

RUN 400

26 KB SWINGS 53/35

RUN 400

26 SIT UPS

RUN 400

26 DEADLIFTS 75/55 (sub: lunges if no equipment)

RUN 400

26 AIR SQUATS

RUN 400

26 BOX JUMPS 24/20 (sub: step ups or jump squats)

If you don’t want to do all the 400’s just do 2 rounds of the movements and then your Week 3: Run #1.

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3 ROUNDS

1:00 POWER CLEANS 135/95

(Can use db’s/kb’s or sandbag if needed)

1:00 BENCH DIPS

1:00 HANG SQUAT CLEANS 135/95

1:00 SINGLE ARM DB ROW (3 point stance- switch arms @ :30 mark)

1:00 WT’D SIT UPS

1:00 REST BETWEEN ROUNDS

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50-40-30-20-10

Kb (DB) Snatch 53/35

Flutter Kicks (2ct.)

Lunges (total)

Together Crunches

(For Run workout: Check out our Instagram or Facebook page.)

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For Time

75 Air Squats

75 Db Push Press

75 Russian Twist

75 Burpees

75 Pull ups

75 Thrusters

75 SDHP

75 Tiger Push ups

75 Abmats

Run 400

You can scale by partitioning your reps

Example: Perform 3 Rounds of 25 reps

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Every Minute on The Minute x 4

1- 15 Kb Swings 53/35

2- 45 Doubles (:30-:40 jumping rope)

3- 5 Squat Cleans

4- 20 Knee Tucks

5- 12 Plyo lunges

6- :40 Plank

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8 Rounds Of:

8 Push ups

8 Sit ups

8 Air Squats

8 Pull ups

8 Deadlifts

8 Alt. Hang Power Clean

8 Alt. Hang Power Snatch

8 Kb Swings

For more details check out our Facebook and Instagram pages!

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5 Rounds For Time

60 Doubles (100 singles)

40 Reverse Lunges (20 each leg)

20 Burpees

Run Group

5K Beginners: Run 1:00;Walk 2:00 x 4

5K Intermediate: Run 1 mile

10K Run 1.5 miles

See our Facebook page and Instagram for more details!

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20 EMOM

5 DEADLIFT

5 HANG POWER CLEAN

5 THRUSTERS

This can be done with 2xdb’s; 2xkb’s or a barbell

For more WOD details check out our facebook page or Instagram.

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50 Air Squats

10 Burpees

40 Sit ups

10 Burpees

30 Lunges

10 Burpees

20 Kb Swing

10 Burpees

20 Kb Swing

10 Burpees

30 Lunges

10 Burpees

40 Sit ups

10 Burpees

50 Air Squats

KEY RUN #1

5K BEGINNER: 4 x Run 1:00; Walk 2:00

5K INTERMEDIATE: 5 X 200M REPEATS; RI 200M

10K: 4 X 400M REPEATS; RI: 400M

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BURPEE HELL

20:00 EMOM

MINUTE 1 = 10 BURPEES

MINUTE 2 = 20 BURPEES

MINUTE 3 = 5

MINUTE 4 = 11

MINUTE 5 = 2

MINUTE 6 = 18

MINUTE 7 = 6

MINUTE 8 = 15

MINUTE 9 = 4

MINUTE 10 = 8

MINUTE 11 = 17

MINUTE 12 = 3

MINUTE 13 = 13

MINUTE 14 = 9

MINUTE 15 = 12

MINUTE 16 = 14

MINUTE 17 = 16

MINUTE 18 =7

MINUTE 19 =19

MINUTE 20 = MAX BURPEES

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10:00 of Cardio

Run, Row, Bike, Skip Rope, etc…

(If you walk 15-20:00)

Directly into 10 AMRAP

10 Mountain Climbers (R+L=1)

10 Push ups

10 Hollow Rocks

10 Sit ups

Directly into another 10:00 Cardio bout.

Check out our Facebook page for more details.

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3 Rounds

500 Running Singles

20 Sumo Deadlift High Pull

20 Push Press

20 Kb Fig.8 Swings

20 Single Leg Glute Bridges (10each)

20 Db/Kb Rows (10each)

20 Knee Tucks

(See our Facebook page for more details)

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Zachary Tellier

10 Burpees

10 Burpees

25 Push ups

10 Burpees

25 Push ups

50 Lunges

10 Burpees

25 Push ups

50 Lunges

100 Sit ups

10 Burpees

25 Push ups

50 Lunges

100 Sit ups

150 Air Squats

For more details- Check out our Facebook page!

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3 Rounds

120 Running Singles

60 Double Unders

30 Kb Taters

20 Bench Dips

10 Strict Pull ups

Every time you break = 20 Plank Shoulder Taps

For Scaling and modifications go to our Facebook page!

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3 Rounds

Run 800 (row 800/bike1.3/skip rope for 4-5:00)

30 Db Snatch

30 Goblet Squats

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