Week 04!
Elizabeth -Performance
FOR TIME
21-15-9
Cleans (60/43)
Ring Dips
-OR-
Elizabeth - Fitness
FOR TIME
21-15-9
Power Cleans (60/43)
Hand Release Push-Ups
(Score is Time)
Quadfather - Performance
AMRAP x 15 MINUTES
19 Wall Balls (9/6)
10 Cal Bike*
*Cals increase by 4 Cals each full round.
(Score is Rounds + Reps)
-or-
Quadfather - Fitness
AMRAP x 15 MINUTES
19 Wall Balls (6/4)
10 Cal Bike*
*Cals increase by 2 Cals each full round.
(Score is Rounds + Reps)
8 SETS (:20 ON/ :10 OFF)* - All
MOVT 1 - Deadlifts (Athlete Choice, Moderate-Heavy)**
MOVT 2 - Up-Down Over Bar
MOVT 3 - Sit-Ups
-No Additional Rest b/t Sets-
*1 SET = MOVT 1-MOVT 3.
**Goal = Choose a weight that allows you perform 7-10 TNG Reps each interval.
(Score is Total Reps)
FOR TIME - Performance
80/60 Assault Bike
30 Alt. DB Front Rack Lunges (22.5/15)|(15/10)
100 Double Unders
Muscle-Ups*
100 Double Unders
30 Alt. DB Front Rack Lunges
80/60 Assault Bike
(Score is Time)
-TC 30:00-
-or-
FOR TIME - Fitness
60/40 Assault Bike
30 Alt. DB Front Rack Lunges (15/10)|(10/8)
150 Single Unders
Pull-Ups*
150 Single Unders
30 Alt. DB Front Rack Lunges
60/40 Assault Bike
(Score is Time)
-TC 30:00-
EMOM x 12 MINUTE - Performance
MIN 1 - 20/15 Cal Bike
MIN 2 - 1 Power Snatch (Mod-Heavy)*
(Score is Total Weight)
-or-
EMOM x 12 MINUTE - Fitness
MIN 1 - 15/12 Cal Bike
MIN 2 - 2 Power Snatch (Mod)*
(Score is Total Weight)
Partner WOD - All
IN TEAMS OF 2…
AMRAP x 16 MINUTES
6 KB Goblet Alt. Box Step-Up (24/16)|(16/12)
8 Toes to Bar*
6/6 Single Arm KB Push Press
16 Box Jumps (60/50)
*Option for Toes to 'Something'
(Score is Rounds + Reps)
*P1 starts the AMRAP, once they reach the Box Jumps...P2 can start the ARMAP. P2 Chases P1 the entire workout but can not pass them.
2 ROUNDS FOR TIME* - Performance
100/80 Cal Row
75 Air Squats
50 Hand Release Push-ups
25 Pull-Ups**
*Wear a 20lb Vest if you have it.
**Option to Perform Strict Pull-Ups
(Score is Time)
-or-
2 ROUNDS FOR TIME - Fitness
80/60 Cal Row
75 Air Squats
50 Push-ups
25 Pull-Ups
(Score is Time)