double unders

Saturday, April 28, 2018

Workout: You Go I Go – Rack up the Reps – Teams of 3
6 Rounds
:45 Seconds of Max Handstand Push Ups
:15 Second Rest
*One Teammate working at at Time. When a teammate you must switch.

4 Rounds of Max Double Unders
:45 Seconds of Max Double Unders
:15 Second Rest
*One Teammate working at at Time. When a teammate rests or trips up you must switch.

Conga Line
21-15-9
Squat Cleans
Ring Dips
200 Metere Run
* Conga Line style – Partner A goes through station 1 then moves forward to station 2 then partner B can start. After Partner B has completed station partner C can start.

Wednesday, April 25, 2018

Skill: Double Unders – 6 Rounds of
:30 Work / :30 Rest

Workout: “DIRTY 30”
For Time:
30 Box Jumps (24″,20″)
30 Chest to Bar Pull-Ups
30 Kettlebell Swings (53,35)
30 Front Squats (115,80)
30 Toes to Bar
30 Push Press (115,80)
30 Deadlifts (115,80)
30 Wall Balls (20,14) – Both to a 10′ Target
30 Barbell Facing Burpees
30 Double-Unders

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Thursday, April 5, 2018

Skill: 6 Sets
:30 of Overhead Plate Hold (45,25)
:30 of Double Unders
:30 Rest

Workout: As Many Rounds and Reps as Possible in 20 Minutes of:
Buy In: 40 Unbroken Med Ball Cleans (20,14)
Then in Remaining Time AMRAP of
1000 Meter Bike Erg (D4)
10 Burpee Box Jumps (24,20)
10 Power Cleans RX+(155,105) (135/95)

Wednesday, March 28, 2018

Strength: Tempo Front Squats (32X1)
4 Sets X 3 Reps Based off of 1RM
Set 1 – 65%
Set 2 – 70%
Set 3 – 72%
Set 4 – 75%

Workout: 4 Rounds for Time including Rest
7 Squat Cleans (135,95) RX+(155,105)
7 Front Rack Lunges
50 Double Unders
Rest :30 After Each Round