Rx
Monday
“Barrett”
11 Rounds for time
6 Burpees
12 Ab-mat Sit-ups
16 Box Jumps, 24/20
200m run
Memorial WOD dedicated to Barrett Michalik who passed away on June 12, 2016 at the age of 11 due to cancer.
Movements are those that Barrett liked to do when he worked out with his dad. Barrett loved Burpees and Box Jumps.
11 rounds for Barrett’s age
6-12-16 reps for the date when Barrett passed
Tuesday
Every 2:30 for 6 rounds
3 back squats@85-90%
51X1 Tempo
5 Rounds for time
15/12 Calorie Bike
30ft Double DB Front Rack Walking Lunges, 50/35
Wednesday
E2MOM x 5
100m run+1 Push Press
For time (15 min cap)
21 DB Push Press, 50/35
21 Pull-Ups
100m Run
15 DB Push Press
15 Pull-Ups
200m Run
9 DB Push Press
9 Pull Ups
400m Run
Thursday
Partner Shenanigans!
For time:
1 Mile sled drag (3×45’s men, 2×45’s women)
***Partner 1 is dragging the sled behind with straps over shoulders. P2 farmer carrying 2×53/35. Switch as desired.
Friday
8 Rounds-1:00 Work/0:30 seconds Rest
AMRAP
12 Alternating DB Snatches, 50/35
6 Bar Facing Burpees
6 Toes to bar
Rest 5 mins
8 Rounds-1:00 work/0:30 seconds rest
AMRAP
6 Thrusters, 115/80
6 Push Ups
6 Box Jumps, 24/20
Saturday
Teams of 3 (27 min cap)
In 8 min…
150 Medball Cleans, 20/14
** Rest 4 min **
AMRAP 15
Partner 1: 15cal/12cal Row or Bike
Partner 2: Walking lunges
Partner 3: Toes to bar
Sunday
Go outdoors and use your fitness.
Intensity
Monday
Program #1 (7)
7 Min Up-Ladder
2 DB Burpees (2xDB)
2 Chin-Ups/2x Supinated Ring Rows
** add 1 rep each round
Program #2 (12)
4 Rounds with 2xKB/DB; moderate – heavy
30 Sec Suitcase Hold, into…
30 Sec Front Rack Hold, into…
30 Second Overhead Hold
Rest 90 sec
Program #3 (9)
AMRAP 9
100 Single Unders/Speed Steps (no doubles)
12 Jump Lunges
45 sec Wall Sit, weighted
Tuesday
Program #1 (8)
AMRAP 8, with a Partner
5 Ball Slams
5/5 Single Arm Snatch
** P1 – completes reps; P2 – static hold of choice
Program #2 (12)
Buy-In: 1500m Row/1200m Run/90 Cal Bike
AMRAP
8 Bench/Box Dips
6 Jumping Goblet Squats
Program #3 (9)
5 Rounds
10 V-Up
10 Tuck-Ups
10 Hollow Rocks
10 sec Hollow Hold
Rest 1 min
Wednesday
Program #1 (40)
AMRAP 40 with a Partner
40 Deadlifts
200m Run/15 Cal Bike/250m Row, both
40 KB Swings
200m Run/15 Cal Bike/250m Row, both
40 Thruster+Push Press, 2xDB/KB
200m Run/15 Cal Bike/250m Row, both
40 Medball Pass Sit-Ups
200m Run/15 Cal Bike/250m Row, both
40 Lateral Box Jump Overs
200m Run/15 Cal Bike/250m Row, both
40 Pull-ups
200m Run/15 Cal Bike/250m Row, both
** Unless noted, P1 Works, P2 Rests. Break Reps as desired.
Thursday
Program #1 (24)
Every 90 sec x 8 Rounds
100m Run/150m Row/8 Cal Bike
5 Burpees
Max Alt. Single Arm Hang Clean and Split Jerk
Rest 90 seconds
Program #2 (5)
AMRAP 5
20 Alternating Supermans
20 Medball Alternating Toe Taps
Friday
Program #1 (16)
21-15-9 Hang Squat Cleans (2xDB; BB)
42-30-18 Hand Release Push-ups
Program #2 (10)
Tabata x 2 – 8 rounds of 20 sec work/10 sec rest
T1: Side Plank Toe Touch, alternate
2 Min Rest
T2: Split Stance Romanian Deadlift (1xKB/DB; alternate)
Saturday
Program #1 (40)
With a partner…
10x150m Row
10x20m Bear Crawl + KB/DB Pull-Through, heavy
10×15 Cal Bike
150 Burpee to Target, break reps as desired
** P1 works, P2 rests. Must finish one movement before moving on.
Sunday
Go outdoors and use your fitness.
