Partner W.O.D. (1 person working at a time) - 1 mile run - 100 kb swings (35/53) - 150 burpees - 100 kb swings (35/53) - 1 mile run

Heavy Back Squat W.O.D. "Just 9 min" 3 rounds - 60 sec hang clean (65 / 95) - 60 sec front squats (65 / 95) - 60 sec Push press (65 / 95) - 60 sec rest

This is the workout for the entire gym and also the opening day test of the "Food Matters Challenge". We will redo this at the end of the challenge to test improvements. - 500 meter row - 10 pull-ups - 20 HR push-up - 30 ABMAT sit-ups - 40 air squats - 30 ABMAT sit-ups - 20 HR push-ups - 10 pull-ups - 500 meter row

12 minutes to find 1RM Snatch

W.O.D.

10 min AMRAP

- 5 push press (75/115) - 10 dead lift (75/115) - 15 box jump (20/24)

W.O.D.

AFAP (As Fast As Possible)

- Run 1 mile

rest 2 minutes

- Row 2k

Power Clean Training 2-2-2-2-2-2-2

W.O.D.

5 rounds - 5 power cleans 115/205 - 10 burpees

Front Squat Strength

12 min to find 1rm front squat

W.O.D.

8 minute AMRAP

-  8 thrusters (65/95) - 18 pull-ups - 28 Double-unders

3-Person Team W.O.D.

4 Rounds for time. ( move forward when teammate in front of you is finished with  movement )

1. 20 meter lateral plank walk (10 m to the left/10 m to the right)

2. 21 KB Swing 35/53

3. 200 meter sandbag run

5x3 Hang Snatch 5, 5, 3, 3, 2, 1 Squat Snatch W.O.D. - 12 min AMRAP - 10 KB Snatch R/L ( 10 each ) - 15 T2B

"Barbara" 5 rounds (for time) - 20 pull-ups - 30 push-ups - 40 sit-ups - 50 air squats

Find 1 rep max Thruster W.O.D. "Buy- in" 400 meter med-ball run Then 21-15-9 - Thrusters (75lbs / 115lbs) - Burpees "Buy-out" 400 meter med-ball run

STRENGTH Deadlift - 12, 10, 8, 6, 4, 2, 1, 1, 1 SKILL WORK - Muscle-ups OR rope climb work - 3x15 GHD sit-ups - 3x15 GHD hip ups W.O.D. - 5 minutes max Double-unders - Rest 1 minute - 500 meter row for time

W.O.D. 5 min AMRAP - 400 m run - Max rep pistols @ 3 min mark - 200 m run - Max rep pistols ( until 5 min is up ) Rest 2 min Repeat same 5 min AMRAP with: - Ring dip - Wall ball (14/20) - HSPU

STRENGTH

Snatch 2-2-2-2-2 @ 90% of 1rm

 

W.O.D.

11 min AMRAP "Triplet ladder"

- 3 Power snatch (95/135) - 3 T2B - 3 Box jump (24" / 30") - 6 - 6 - 6 - 9 - 9 - 9 - 12 and so on