Program Content
Dortha
Type
EMOM
WOD
30 MINUTE EMOM
Minute 1: 5 devils press
Minute 2: 10 DB goblet squats + 10 push ups
Minute 3: 15 lateral hop over DBs (up and over = 1)
Note
*Rest 60 seconds after each round
Adalberto
Type
AMRAP
WOD
20 MINUTE AMRAP
100 alternating DB hang clean and jerks 50/35
100 push ups
100 sit ups
100 air squats
Eloy
Type
Fixed Rounds
WOD
5 ROUNDS
25 DB deadlifts 50/35
20 sit ups
15 DB floor press
10 toes to bar
Moshe
Type
AMRAP
WOD
12 MINUTE AMRAP:
10 DB Front Squats 50/35s
5 toes to bar
10 DB lunges 50/35s
5 Toes to bar
REST 2 MINUTES
FOR TIME:
100 hip thrusts with 50/35lb DB on your lap.
Hold each rep for 1 solid second at the top.
Kamilah
Type
Fixed Rounds
WOD
(0-10 min.) 5 ROUNDS
6 devil press
12 russian twists with DB (left + Right = 1) (10-20 min.)
4 ROUNDS
10 renegade rows (each arm)
20 DB deadlifts
60 double unders (20-25 min.)
CASH OUT!!!! 5 MINUTE AMRAP max DB sit ups
*hold DB over your head
Taisha
Type
For time
WOD
20-18-16-14-12-10-8-6-4-2 Alternating DB snatches 50/35
10-9-8-7-6-5-4-3-2-1 DB thrusters
*1 DB for snatches, 2 for thrusters
Tamekia
Type
EMOM
WOD
20 MINUTE EMOM
6 push ups
6 up downs
6 lunges (3 each leg)
Filiberto
Type
Fixed Rounds
WOD
5 ROUNDS
25 DB deadlifts 50/35s
20 sit ups
15 DB floor press / bench press
10 toes to bar
Note
*If 6’s are too much to maintain, drop to 4 reps each.
If 6’s aren’t enough, go up to 8’s.
Princess
Type
AMRAP
WOD
21 burpees over DB
15 dips
9 DB clusters 50/35
Then 30 minute weighted fast walk
*use a backpack with objects or a weight vest for the walk.
Willis
Type
For time
WOD
Buy in:
60 goblet squats 50/35
21-16-12-8-4 Toes to bar
10-8-6-4-2 DB alternating snatches 50/35
Buyout:
60 goblet squats 50/35
Rosann
Type
Fixed Rounds
WOD
3 ROUNDS
30 DB deadlifts 50/35
15 weighted step ups 20” box
15 devils press
15 weighted step ups 20” box
REST 3 MINUTES
5 MINUTE AMRAP
5 DB sit ups
5 reverse sit ups (holding DB)
5 russian twists
Epifania
Type
Fixed Rounds
WOD
3 ROUNDS
15 single arm DB overhead squat right arm
15 single arm DB overhead squat left arm
25 Handstand pushups
20 Toes to Bar
50lb Dumbell/
35lb Dumbell
Carmelia
Type
For time
WOD
MINUTE 0-10 21-15-9
DB thrusters 50/35
Pull-ups
MINUTE 10-20 21-15-9
DB cleans 50/35
Dips (use chairs or benches if no rings)
MINUTE 20-30 21-15-9
Devils Press 50/35
Toes to Bar (Plate sit-ups if no bar)
Twyla
Type
For time
WOD
FOR TIME: 3 ROUNDS:
60 double unders (sub plate hops if no rope)
50 russian KB swings
40 reverse lunges
30 goblet squats
20 burpees
200ft front rack carry
Clark
Type
Fixed Rounds
WOD
12 rounds
10 DB hang squat cleans 50/35
6 hand stand push-ups
Rest 5 minutes
100 russian twists for time
*To modify the HSPU you can always put your feet or knees up on a chair or bench. Remember to try and keep your back vertical
Note
*Walk 100ft with the KB in your front rack on the right side.
Then, walk the remaining 100ft with the KB on your left.
Ka
Type
AMRAP
WOD
100 DB floor press 50/35lbs.
100 pull-ups
100 DB Russian twists 50/35lb. (left+right = 1 rep)
Buddy
Type
AMRAP
WOD
AMRAP 20 minutes
5 DB squat cleans 40s/30s
30 double unders
5 burpees rest 30 seconds
Note
*partition reps how you see fit
**If you do not have somewhere to do pull-ups, sub DB strict press
Versie
Type
For time
WOD
Running clock for 16 minutes
Tabata DB deadlifts
Tabata Toes-to-Bar
Tabata DB push press
Tabata sit-ups (anchored)
Edward
Type
For time
WOD
For Time 75 Dumbbell Thrusters (2×50/35 lb)
Every break, perform:
5 Burpees
Note
*rest 1 minute between exercises Tabata= (20 seconds on and 10 seconds off for 8 intervals of each movement)
Deeanna
Type
For time
WOD
5 Rounds for Time (Dumbbell Demons)
5 Single Arm Dumbbell Snatches (Right Arm)
5 Single Arm Dumbbell Snatches (Left Arm)
10 Dumbbell Lunges
15 V-Ups
20 Steam Engines (High Step + Knees to Elbows)
Note
For Time 75 Dumbbell Thrusters (2×50/35 lb) Every break, perform: 5 Burpees
Jacinda
Type
For time
WOD
5 Rounds for Time
10 Dumbbell Clean and Presses
10 Burpees
10 Pistols (One Legged Squats)
10 Hindu Pushups
Aracely
Type
Fixed Rounds
WOD
10 Dumbbell “Man Makers”
10 HSPU
8 Dumbbell “Man Makers”
8 HSPU 6 Dumbbell “Man Makers”
6 HSPU
4 Dumbbell “Man Makers”
4 HSPU
2 Dumbbell “Man Makers”
2 HSPU
Dillon
Type
AMRAP
WOD
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Lakiesha
Type
EMOM
WOD
7 Thrusters (75/55 lb)
7 Pull-Ups
7 Burpees
Georgetta
Type
Fixed Rounds
WOD
3 Rounds Without Breaking
30 Curls (2×25/15 lb)
30 Strict Presses (2×25/15 lb)
30 Lateral Raises (2×25/15 lb)
30 Hammer Curls (2×25/15 lb)
30 Upright Rows (2×25/15 lb)
30 Push Presses (2×25/15 lb)
30 Curls (2×25/15 lb)
1 minute Rest
Colleen
Type
For time
WOD
10 Man Makers
20 Dumbbell Deadlifts
30 Single-Arm Dumbbell Snatches (15 per side)
40 Single-Arm Overhead Lunges (20 per side)
50 Dumbbell Swings Use one pair of dumbbells throughout (pick your own weight)
Hsiu
Type
Fixed Rounds
WOD
10-18-16-14-12-10-8-6-4-2 Alternating DB snatches
50/35 10-9-8-7-6-5-4-3-2-1 DB thrusters
Lillian
Type
AMRAP
WOD
5 ROUNDS
5 MINUTE AMRAP
40 double unders 20 alt. DB hang clean and jerks
REST 1:00
*Start where previous round left off
Ardath
Type
AMRAP
WOD
12 MINUTE AMRAP
30 skater jumps
6 DB squat snatches 50/35
Brenda
Type
Fixed Rounds
WOD
18-15-12-9 DB power cleans
DB push press
Kristie
Type
For time
WOD
30 Burpees
30 Deadlifts
30 Burpees
30 Cleans
30 Burpees
30 Strict Presses
30 Burpees
30 Push Presses
30 Burpees
30 Jerks
30 Burpees
30 Swings
30 Burpees
30 Sumo Deadlift HIgh-Pulls
30 Burpees
30 Snatches (Left Hand)
30 Burpees
30 Snatches (Right Hand)
30 Burpees
30 Man Makers Use one pair of Dumbbells (55/35 lb) throughout
Lena
Type
For time
WOD
100 DB push press 50/35
100 push ups (hands in db)
100 pull ups
100 air squats
*Break it up however you want!
Hannelore
Type
AMRAP
WOD
5 devils press 50/35
10 front squats 50/35
15 box jumps 24/20
Eduardo
Type
AMRAP
WOD
WARM UP 5 MINUTE AMRAP
5 DB bent over rows
5 push ups
5 hanging knee to chest
5 burpees STRENGTH
12 MINUTE AMRAP
10 tempo DB strict press (3×3 tempo)
10 push ups (shoot for 6 sets)
REST 3 MINUTES
WOD 15 MINUTE AMRAP
400m run
40 v ups
30 DB hang power cleans
20 push ups
10 DB push press
Note
Use the same pair of dumbbells throughout. Originally the WOD was designed as “choose your own weight.” If you’re looking for an Rx weight consider 50/35 lb. One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
Score is the time on the clock when the last repetition of Man Makers is completed. Movement Standards Most of the weighted movements (Deadlifts, Cleans, Strict Presses, Push Presses, Jerks, Sumo Deadlift High-Pulls, and Man Makers) are intended to be done with two Dumbbells.
As in most CrossFit workouts, olympic lifts (Cleans & Snatches) are power (not squat) unless otherwise stated. Snatches are with a single Dumbbell, one arm at a time. Dumbbell Swings are an uncommon movement and this workout (which is from 2007) does not explicitly state whether the swings should be single- or double-dumbbell swings.
But double Swings would be awkward, so we assume it’s single Dumbbell Swings. We also assume the swings are Russian style (to eye height) instead of American (overhead), which is safer since dumbbells don’t have handles for swings.
Terresa
Type
Fixed Rounds
WOD
4 ROUNDS
400m run
12 DB front squats 50/35s
24 sit ups
Charis
Type
For time
WOD
20 Burpees
21 Alternating Dumbbell Snatches (50/35 lb)
12 Dumbbell Thrusters (2×50/35 lb)
Alverta
Type
For time
WOD
10 Dumbbell Snatches, Left (50/35 lb)
10 Dumbbell Overhead Lunges, Left (50/35 lb)
10 Dumbbell Snatches, Right (50/35 lb)
10 Dumbbell Overhead Lunges, Right (50/35 lb)
10 Dumbbell Power Cleans, Left (50/35 lb)
10 Dumbbell Front Squats, Left (50/35 lb)
10 Dumbbell Power Cleans, Right (50/35 lb)
10 Dumbbell Front Squats, Right (50/35 lb)
Note
With a running clock, as fast as possible complete the prescribed work in the order written for 3 rounds.Scaling Options Reduce the reps and/or loading to complete this workout in 12-15 minutes.
Each set of Snatches and Thrusters should be completed in only 1-2 sets with minimal rest in between.
Intermediate 3 Rounds for Time 20 Burpees 21 Alternating Dumbbell Snatches (35/20 lb) 12 Dumbbell Thrusters (2×35/20 lb) Beginner 3 Rounds for Time 10 Burpees 12 Alternating Dumbbell Snatches (20/10 lb) 9 Dumbbell Thrusters (2×20/10 lb)
Lashawna
Type
For time
WOD
400m run
50 push ups
25 DB double clean and jerks 50/35
10 handstand push ups
run 800m
50 push ups
25 DB double clean and jerks 50/35
10 handstand push ups
400m run
Shelia
Type
For time
WOD
21-15-9-9-15-21 Reps
Deadlifts (225/155 lb) Burpees
Note
With a running clock, as fast as possible perform the prescribed work in the order written for 3 rounds. Overhead lunges are written as the total number of steps, not steps per leg.
Dumbbell must be held in one hand for front squats. Score is the time on the clock when the last round of Dumbbell Front Squats is completed.
Scaling 3 Rounds for Time
10 Left-Arm Dumbbell Snatches (35/20 lb)
10 Left-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Right-Arm Dumbbell Snatches (35/20 lb)
10 Right-Arm Dumbbell Suitcase Lunges (35/20 lb)
10 Left-Arm Dumbbell Power Cleans (35/20 lb)
10 Left-Arm Dumbbell Front Squats (35/20 lb)
10 Right-Arm Dumbbell Power Cleans (35/20 lb)
10 Right-Arm Dumbbell Front Squats (35/20 lb)
Malia
Type
For time
WOD
3 ROUNDS FOR TIME
run 400m
15 devils press 50/35
15 DB bent over rows 50/35
Young
Type
Fixed Rounds
WOD
0-10 min. 5 ROUNDS
6 devil press
12 russian twists with DB (L+R=1)
10-20 min. 4 ROUNDS
10 renegade rows (each arm)
20 DB deadlifts
60 double unders
20-25 min. CASH OUT!
5 MINUTE AMRAP
max DB sit ups
*holding DB over head
Note
With a running clock, as fast as possible perform
21 Deadlifts
21 Burpees
15 Deadlifts
15 Burpees
9 Deadlifts
9 Burpees,
9 Deadlifts
9 Burpees
15 Deadlifts
15 Burpees
21 Deadlifts
21 Burpees.
Score is the time on the clock when the final Burpee is completed. Tips and Strategy The athlete should establish a rep scheme that’s manageable for their current fitness level—and fight hard to stick with it. Rest breaks should be brief.
The load for the Deadlifts should feel moderate—not too heavy, not too light. The pace should be strong, and rest should be minimal. A great goal for this workout is sub 20 minutes.
Scaling Options Scale the load and/or the volume of “Donny” to prioritize a strong pace and minimal rest. If the athlete has to break the deadlifts up into more than 4 sets, they should reduce the weight.
If the athlete thinks that the WOD will take longer than 30 minutes, they should scale the volume (fewer repetitions).
Beginner 12-9-6-6-9-12 Reps, For Time Deadlifts (135/95 lb) Burpees
Jefferson
Type
AMRAP
WOD
WARM UP 7 MINUTE AMRAP
15 jumping jacks
10 air squats
8 step ups
6 up downs STRENGTH
12 MINUTE AMRAP
5 DB deadlifts
5 DB hang power cleans
5 DB front squats
REST 3 MINUTES
WOD 15 MINUTE
AMRAP 3-6-9-12…keep adding 3 reps after each round
DB hang power cleans
DB up downs
200m run
Davida
Type
Fixed Rounds
WOD
5 ROUNDS
25 DB deadlifts 50/35s
20 sit ups
15 DB floor press/ bench press 10 toes to bar
Eileen
Type
AMRAP
WOD
WARM UP 5 MINUTE AMRAP
5 DB bent over rows
5 push ups
5 hanging knee to chest
5 burpees
STRENGTH 12 MINUTE AMRAP
10 tempo DB strict press (3×3 tempo)
10 push ups (shoot for 6 sets)
REST 3 MINUTES WOD
15 MINUTE AMRAP
400m run
40 v ups
30 DB hang power cleans
20 push ups
10 DB push press
Leonila
Type
Fixed Rounds
WOD
12 ROUNDS
10 DB hang squat cleans 50/35
6 hand stand push ups
REST 5 MINUTES
100 russian twists
Avril
Type
Fixed Rounds
WOD
200m run
8 DB renegade rows
12 DB deadlifts 50/35
Herma
Type
Fixed Rounds
WOD
3 ROUNDS
200m DB farmers carry
15 DB clean and jerks RX 50/35
Note
*If this becomes too difficult, drop to 4 each set.
Elayne
Type
For time
WOD
100 DB floor press 50/35
100 pull ups
100 DB russian twists 50/35 (left + right = 1)
Note
*if you need to modify your handstand push ups put your feet or knees up on a chair or bench.
Remember to try and keep your back vertical to mimic the hand stand. If this is still too difficult, do the best push ups you can.
Slow controlled descent touching your chest and nose to the floor. Maintain a solid core through the movement,
Johnathan
Type
AMRAP
WOD
4 ROUNDS
5 MINUTE AMRAP
100 double unders
25 db deadlifts 50/35s max sit ups in remaining time.
REST 1 MINUTE after each round
Rounds 1 + 2 = 100 double unders
Rounds 3 + 4 = 400m run
Yung
Type
AMRAP
WOD
20 MINUTE AMRAP
5 DB squat cleans 40/30s
30 double unders
5 burpees
REST 30 SECONDS
Note
*split it up however you want. Have fun with this! If you have no where to do pull ups, modify with DB push press.
Eula
Type
For time
WOD
WITH RUNNING CLOCK 3 ROUNDS
400m run
50 plate jumps RIGHT INTO…
5 ROUNDS
10 PUSH UPS
20 alternating lunges RIGHT INTO…
3 ROUNDS
400m run
50 plate jumps
Geralyn
Type
For time
WOD
WITH A RUNNING CLOCK IN 16 MINUTES
tabata DB deadlifts
tabata toes to bar
tabata DB push press
tabata sit ups (anchored)
*1 minute rest between exercises tabata = (20 seconds on and 10 seconds off for 8 intervals) of each movement.
Corazon
Type
For time
WOD
WITH A RUNNING CLOCK IN 16 MINUTES
tabata DB deadlifts
tabata toes to bar
tabata DB push press
tabata sit ups (anchored)
*1 minute rest between exercises
tabata = (20 seconds on and 10 seconds off for 8 intervals) of each movement.
Note
Lorem Ipsum
Vashti
Type
EMOM
WOD
WARM UP 5 SETS ( 20 seconds on/10 seconds off)
Movement 1 – jumping jacks
Movement 2 – DB alt. snatches
*both movements = 1 set STRENGTH 4 SETS
1 min DB hammer curls
1 min DB skull crushers
1 min DB suitcase reverse lunges
REST 3 MINUTES WOD 16 MINUTE
EMOM Min 1 – 45 seconds of max DB power cleans
Min 2 – 45 seconds of max air squats
Min 3 – 45 seconds of max diamond push ups
Min 4 – 45 seconds of max DB lunges
Sharell
Type
For time
WOD
20 DB strict press
400m run
40 DB power cleans
800m run
40 DB push jerks
400m run
20 DB strict press
Lorine
Type
Fixed Rounds
WOD
warm up 1 ROUND
10 up downs
20 lateral hops over DB
10 step ups
1 ROUND
10 up downs over DB
10 step ups
1 ROUND
5 DB facing burpees
10 box jumps STRENGTH 15 MINUTE AMRAP
10 tempo DB deadlifts (3×3 tempo)
15 DB glute bridges (shoot for 6 sets)
WOD 6 ROUNDS
8 DB facing burpees
10 DB deadlifts
12 jumping lunges
*10 minute cap
Bart
Type
For time
WOD
7 ROUNDS FOR TIME
400m run
29 goblet squats with (1) 50/35lb DB
Phuong
Type
For time
WOD
3 ROUNDS FOR TIME
run 400m
15 devils press 50/35
15 DB bent over rows 50/35
Kiley
Type
Fixed Rounds
WOD
21-15-9 DB hang clean 50/35
DB push jerks
Beau
Type
AMRAP
WOD
200m run
8 DB renegade rows
12 DB deadlifts 50/35
Note
Stay steady with this workout and keep moving. This is also a great chance to add to your teams miles for the day!
Stay steady with this workout and keep moving. This is also a great chance to add to your teams miles for the day!
Glynda
Type
AMRAP
WOD
12 MINUTE AMRAP
3 devils press 50/35
3 db push ups
6 devils press
6 db push ups
9 devils press
9 db push ups …
* Keep adding 3 reps after each round
Bree
Type
Fixed Rounds
WOD
4 ROUNDS
400m run
12 DB front squats 50/35s
24 sit ups
Note
***WARNING*** All of the dumbells that were handed out were in perfect condition.
PLEASE do not drop them from overhead. THEY WILL BREAK!
Hertha
Type
Fixed Rounds
WOD
16-14-12-10-8-6-4-2 DB sit ups ALT.
DB power snatches
Nubia
Type
Fixed Rounds
WOD
WITH RUNNING CLOCK 3 ROUNDS
400m run
50 DU RIGHT INTO…
5 ROUNDS
10 PUSH UPS
10 alternating DB lunges (hold DBs at your side) RIGHT INTO…
3 ROUNDS
400m run
50 DU
Note
Increase weight each round. See how heavy you can go. No Time limit once the round has begun. Once you start the first set of 30, you can’t put the weights down or rest them on any surface.
You can stop moving and hold the weights in your hand, but you can not let go of the Dumbbells. Once you complete a full round, rest for 1 minute, then pick them back up and go again.
This time, you have the option to increase the weight. Start light, don’t burn out. Rest before you burn up too quickly.
The hard part will be the grip so play it smart. Scaling Intermediate: Use 20/10 lb dumbbell weights. Beginner: Use 20/10 lb dumbbell weights. Reduce repetitions to 21 reps.
Roseanna
Type
For time
WOD
TABATA – double unders
REST 1 MINUTE
TABATA – DB weighted sit ups
REST 1 MINUTE
TABATA – DB shoulder press
REST 1 MINUTE
TABATA – Burpee DB deadlift
Takisha
Type
AMRAP
WOD
20 DB strict press 400m run 40 DB power cleans 800m run 40 DB push jerks 400m run 20 DB strict press
Note
With a running clock, as fast as possible perform 7 rounds of the prescribed work in the order written. This workout was originally intended to be a “choose your own weight” adventure.
If you’re looking for an Rx weight consider 35/25 lb. One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.
Score is the time on the clock when the last round of Dumbbell Swings is completed. Tips and Strategy Settle in for a long workout (intermediate athletes should finish in 50-90 minutes) by picking a pace that you can maintain for that amount of time.
In other words, don’t do the first 10 Man Makers unbroken. Do one, rest a second, do another, etc. For the rest of the movements, break up the reps into very manageable sets.
Go slower than you think you need to for round one. See if you can hold that pace for the next 6 rounds.
Terisa
Type
EMOM
WOD
24 MINUTE EMOM
min. 1 – 1 minute plank
min. 2 – 15 toes to bar
min. 3 – max alternating DB lunges 50/35
min. 4 – rest Try and hold the same number of DB lunges all the way through.
Shayne
Type
Fixed Rounds
WOD
7 ROUNDS FOR TIME
400m run
29 goblet squats with (1) 50/35lb DB
Note
*you just need 1 DB for the snatches, but then you need 2 DBs for the thruster.
Kiyoko
Type
For time
WOD
MINUTE 0-10
21 burpees + 1 round of DT
18 burpees + 1 round of DT
15 burpees + 1 round of DT
12 burpees + 1 round of DT
MINUTE 10-20
21 air squat hops over DB + 1 round of DT
18 air squat hops over DB + 1 round of DT
15 air squat hops over DB + 1 round of DT
12 air squat hops over DB + 1 round of DT RX 50/35
Mariana
Type
For time
WOD
FOR TIME
400m run
50 push ups
25 DB clean and jerks 50/35
10 hand stand push ups
800m run
50 push ups
25 DB double clean and jerks 50/35
10 hand stand push ups
400m run
Loris
Type
EMOM
WOD
10 MINUTE EMOM (both in the same minute)
8 DB push press 50/35
8 pull ups
REST 2 MINUTES
10 MINUTE EMOM (both in the same minute)
8 DB front Squats 50/35s
8 burpees
*if this starts to get spicy, drop reps to 6 each
Fransisca
Type
For time
WOD
run 800m
100/75 floor press 50/35
run 800m
200 air squats
run 800m
Xochitl
Type
Fixed Rounds
WOD
50-40-30-20-10 Alternating DB hang snatch 50/35
Double unders sit ups (with feet anchored on DB)
Laurette
Type
EMOM
WOD
20 MINUTE EMOM (All in the same minute)
6 alternating DB lunges
6 air squats
6 toes to bar
*If this becomes too difficult, drop to 4 each set.
Linsey
Type
EMOM
WOD
10 MINUTE EMOM
2 up downs
4 hand release push ups
6 DB alternating snatches 50/35 RIGHT INTO…
10 MINUTE EMOM
8 air squats
10 plank object taps
12 mountain climbers (Right + left = 1) RIGHT INTO…
5 MINUTE EMOM
10 single leg deadlifts (5 each leg) RIGHT INTO…
5 MINUTE EMOM
8 alternating tempo cossak squats (4 each leg)
Lakita
Type
AMRAP
WOD
AMRAP (with a Partner) in 12 minutes
7 Burpees
3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)
Partners switch after each full round.
Note
Score is the total number of rounds and repetitions completed together before the 12-minute clock stops.
Hien
Type
For time
WOD
20 MINUTE RUNNING CLOCK
10 DB Arnold press immediately into
10 DB upright rows immediately into
10 bent over rows immediately into
10 DB bent over rows immediately into
10 DB deadlifts (use same DBs as above)
*Rest 60 seconds after each round
Tammie
Type
EMOM
WOD
30 MINUTE EMOM
minute 1: 5 devils press
minute 2: 10 DB goblet squats + 10 push ups
Minute 3: 15 lateral hop over DBs (up and over = 1)
Marth
Type
AMRAP
WOD
20 MINUTE AMRAP
100 alternating DB hang clean and jerks 50/35
100 push ups
100 sit ups
100 air squats
Norma
Type
Fixed Rounds
WOD
5 ROUNDS
25 DB deadlifts 50/35
20 sit ups
15 DB floor press
10 toes to bar
Russ
Type
Fixed Rounds
WOD
12 ROUNDS
10 DB hang squat cleans 50/35
6 hand stand push ups
REST 5 MINUTES
100 russian twists for time
Vikki
Type
For time
WOD
100 DB floor press 50/35
100 pull ups
100 DB russian twists 50/35 (left + right = 1)
Note
*if you need to modify your handstand push ups put your feet or knees up on a chair or bench.
Remember to try and keep your back vertical to mimic the hand stand. If this is still too difficult, do the best push ups you can.
Slow controlled descent touching your chest and nose to the floor. Maintain a solid core through the movement,
Tamesha
Type
AMRAP
WOD
20 MINUTE AMRAP
5 DB squat cleans 40/30s
30 double unders
5 burpees
REST 30 SECONDS
Note
*split it up however you want. Have fun with this!
If you have no where to do pull ups, modify with DB push press.
Santos
Type
For time
WOD
WITH A RUNNING CLOCK IN 16 MINUTES
Tabata DB deadlifts
Tabata toes to bar
Tabata DB push press
Tabata sit ups (anchored)
- 1 minute rest between exercises tabata = (20 seconds on and 10 seconds off for 8 intervals) of each movement.
Malinda
Type
AMRAP
WOD
WARM UP 7 MINUTE AMRAP
15 jumping jacks
10 air squats
8 step ups
6 up downs STRENGTH
12 MINUTE AMRAP
5 DB deadlifts
5 DB hang power cleans
5 DB front squats
REST 3 MINUTES WOD
15 MINUTE AMRAP 3-6-9-12…
keep adding 3 reps after each round
DB hang power cleans
DB up downs
200m run
Cierra
Type
For time
WOD
WARM UP 5 SETS ( 20 seconds on/10 seconds off)
Movement 1 – jumping jacks Movement
2 – DB alt. snatches *both movements = 1 set STRENGTH 4 SETS
1 min DB hammer curls
1 min DB skull crushers
1 min DB suitcase reverse lunges
REST 3 MINUTES
WOD 16 MINUTE EMOM
Min 1 – 45 seconds of max DB power cleans
Min 2 – 45 seconds of max air squats
Min 3 – 45 seconds of max diamond push ups
Min 4 – 45 seconds of max DB lunges
Gwyneth
Type
Fixed Rounds
WOD
warm up 1 ROUND
10 up downs
20 lateral hops over DB
10 step ups
1 ROUND
10 up downs over DB
10 step ups
1 ROUND
5 DB facing burpees
10 box jumps STRENGTH
15 MINUTE AMRAP
10 tempo DB deadlifts (3×3 tempo)
15 DB glute bridges (shoot for 6 sets)
WOD 6 ROUNDS
8 DB facing burpees
10 DB deadlifts
12 jumping lunges
*10 minute cap
Elmira
Type
Fixed Rounds
WOD
21-15-9 DB hang clean 50/35
DB push jerks
Angele
Type
AMRAP
WOD
12 MINUTE AMRAP
3 devils press 50/35
3 db push ups
6 devils press
6 db push ups
9 devils press
9 db push ups
Tenisha
Type
For time
WOD
16-14-12-10-8-6-4-2
DB sit ups
ALT. DB power snatches
Note
* Keep adding 3 reps after each round
Lucas
Type
For time
WOD
18-15-12-9
DB power cleans
DB push press
Wai
Type
Fixed Rounds
WOD
TABATA – double unders
REST 1 MINUTE
TABATA – DB weighted sit ups
REST 1 MINUTE
TABATA – DB shoulder press
REST 1 MINUTE
TABATA – Burpee DB deadlift
Micheal
Type
EMOM
WOD
24 MINUTE EMOM
min. 1 – 1 minute plank
min. 2 – 15 toes to bar
min. 3 – max alternating DB lunges 50/35
min. 4 – rest Try and hold the same number of DB lunges all the way through
Leopoldo
Type
For time
WOD
100 DB push press 50/35
100 push ups (hands in db)
100 pull ups
100 air squats
Beatriz
Type
Fixed Rounds
WOD
4 ROUNDS
5 MINUTE AMRAP
100 double unders
25 db deadlifts 50/35s max sit ups in remaining time.
REST 1 MINUTE after each round
Rounds 1 + 2 = 100 double unders
Rounds 3 + 4 = 400m run
Note
*Break it up however you want!
Brooks
Type
EMOM
WOD
10 MINUTE EMOM (both in the same minute)
8 DB push press 50/35
8 pull ups
REST 2 MINUTES
10 MINUTE EMOM (both in the same minute)
8 DB front Squats 50/35s
8 burpees
*if this starts to get spicy, drop reps to 6 each
Dave
Type
For time
WOD
50-40-30-20-10 Alternating DB hang snatch 50/35
Double unders sit ups (with feet anchored on DB)
Note
*if this starts to get spicy, drop reps to 6 each
Mana
Type
AMRAP
WOD
5 devils press 50/35
10 front squats 50/35
15 box jumps 24/20
Bryanna
Type
EMOM
WOD
10 MINUTE EMOM
2 up downs
4 hand release push ups
6 DB alternating snatches 50/35 RIGHT INTO…
10 MINUTE EMOM
8 air squats
10 plank object taps
12 mountain climbers (Right + left = 1) RIGHT INTO…
5 MINUTE EMOM
10 single leg deadlifts (5 each leg) RIGHT INTO…
5 MINUTE EMOM
8 alternating tempo cossak squats (4 each leg)
Tierra
Type
For time
WOD
20 MINUTE RUNNING CLOCK
10 DB Arnold press immediately into
10 DB upright rows immediately into
10 bent over rows immediately into
10 DB bent over rows immediately into
10 DB deadlifts (use same DBs as above)