Note weights used for the build
RX+ 5 Rounds for Reps:
Body Weight Bench Press
Strict Pull-ups
RX 5 Rounds for Reps:
Bench Press (BW/80%BW)
Kip pull-up w/ negative down or strict pull-ups
long bear crawl + 5 air squats
lunge steps
long bear crawl + 10 air squats
lunge steps in reverse
long inch worm + 15 air squats
runners/hip flexor stretch half way
alt. groin stretch half way + 10 push ups
duck walks half way + 10 push ups
alt. groin stretch half way + 10 push ups
(as RX+)
4 min AMRAP:
Fire Loop
25/20 Calorie Bike
*Max Power Snatches 75/55
rest 4 minutes
4 min AMRAP:
Fire Loop
20/15 Calorie Bike
*Max Power Snatches 95/65
rest 4 minutes
4 min AMRAP:
Fire Loop
15/10 Calorie Bike
*Max Power Snatches 115/80
(as RX)
4 min AMRAP:
Food4Less Lap
20 Burpees
*Max Power Snatches 65/45
rest 4 minutes
4 min AMRAP:
Food4Less Lap
15 Burpees
*Max Power Snatches 75/55
rest 4 minutes
4 min AMRAP:
Food4Less Lap
10 Burpees
*Max Power Snatches 95/65
*the fire loop run and bike is the minimum work requirement to be as RX+, or food4less lap and burpees for as RX.
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
AMRAP 18:
30 Thrusters 95/63
30 Box Jumps 24/20
30/21 Calorie Row*
30 Toes to Bar
*row may be subbed for jump rope or bike
*wod may be done with a partner(coaches choice)
Fire Loop
50 Wallballs (20/14)
Fire Loop
35 Deadlifts (135/95)
Fire Loop
20 Burpee Box Jump Overs (24/20)
Fire Loop
35 Deadlifts (135/95)
Fire Loop
50 Wallballs (20/14)
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
9-7-5
Muscle-ups
Snatch, 135#/95#
RX+ “Amanda” #1
12-9-6
Burpee Chest to Bar Pull-ups
Power Snatch 115/80
Overhead Squats 115/80
RX “Amanda” #2
15-12-9
Burpees
Pull-ups
Power Snatch 95/65
