Category Archives: 30 minute workouts

WOD 4-20-2015

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Warm-up #1 (No Measure) 3 Rounds NFT (not for time): 12 Overhead Squats (pvc) 10 Push-Ups 12 air squats 10 Ring Rows Weightlifting Back Squat (20 minutes to establish one rep max) Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 30- KBS (53/35/18) Kettlebell Swing 20- Ring rows 10- Burpees Originally posted 2015-04-20 10:13:37.

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WOD 4-18-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 6 Ring Rows  200m Jog Metcon (Time) *15 minute time cap Sets: 10-20-30-40-50x reps Wall Balls (20/14) Ab mat Sit-ups Ring rows do a set of the 3 exercise for 10 reps each, than do set of the 3 exercise for 20 reps each …and so on […]

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WOD 4-17-2015

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Warm-up 3 Rounds NFT (not for time) 15 ring row 15 Hand release Push-ups 30 Hollow Rocks Weightlifting Back Squat (5×5 increase 5lb from previous session ) Push Press (1×5 Increase 5lbs from previous session) Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 40 Thrusters 45/35 30 ring row Originally posted 2015-04-17 10:37:50.

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WOD 4-15-2015

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Warm-up Shuttle run (No Measure) shuttle run sprints Weightlifting Back Squat (5 x 5 ) add 5 lbs from previous session Push Press (1 x 5 ) add 5 lbs from previous session Metcon 21-18-15-12-9-6 (21 minutes) Push press (135/65) Pull-ups T2B (Toes to Bar) How to do T2B Originally posted 2015-04-15 09:29:27.

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WOD 4-14-2015

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Warm-up 30 air squats 50 jump rope singles 20 box jumps 50 jump rope singles stretch 1 minutes Metcon (Time)  *35 minute time cap Row 1000m or 100 sdhp’s Run 200m Row 800m or 80 sdhp’s Run 400m Row 600m or 60 sdhp’s Run 600m Row 400m or 40 sdhp’s Run 800m Row 200m or 20 sdhp’s Run 1000m What […]

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WOD 4-13-2015

Warm up Row 400m 10 push ups 20 air squats 30 bridges WOD: 21 min AMRAP reps:21-15-12-9x chin ups Back squat (135/65) **every 3 rounds perform 30 situps Originally posted 2015-04-13 16:19:57.

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WOD 4-12-2015

Warm-up 5 minute AMRAP 15 seconds Partner one walks in a plank position,Partner two holds partner 1 ankles 15 circles to the front and back(shoulders) 15 huggers 15 air squats Metcon (Time) 120 pull ups 120 plate ground to overhead 45/25 120 burpees 120 deadlifts (185/95) 120 box jumps 800m run Originally posted 2015-04-12 11:27:16.

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WOD 4-8-2015

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Warm-up (No Measure) *8 minute time cap 3 Rounds NFT (not for time) of: 15 Calorie Row 15 Hand release Push-ups (on down release your hand away) 30 Hollow Rocks: Lie down face up with your arms and legs both extended and about one foot off the floor. Then, much like a rocking chair, start moving back and forth while […]

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WOD 4-7-2015

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Warm-up (No Measure) 3 Rounds NFT (not for time) of: 20 Kettlebell Swings (face level) 10 Overhead Walking Lunges (use a plate) 5 Strict Pull-Ups Metcon (Weight) *repeat 7 times (7 rounds) EMOTM 21minutes (set clock for 21 minutes and finish all rounds) Min 1: 5 Ground to Overhead (135/95) Shoulder Press or Push Press or Push Jerk (scale down […]

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WOD 4-6-2015

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Warm-up 3 Rounds NFT (not for time) of: *8 minute time cap 16 PVC Thrusters 12 Ring Rows 200m Jog Weightlifting *15 minute time cap Back Squat (5×5 increase 5lbs from last session ) Metcon (Time) *15 minute time cap 50-40-30-20-10 Wall Balls (20/14) Ab mat Sit-ups How to do a abmat sit up How to do a wall ball […]

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