Good Mornings
- ·
4
Sets of 8 reps
DB Bent
over rows
- · 4 sets of 8 reps
3 Rounds
- ·
Run
400m
- ·
21
KB Swings
- ·
15
Pull Ups
- ·
9
Goblet Squats
Good Mornings
DB Bent
over rows
3 Rounds
Dumbbell Bench Pres & Chin Ups
Run 400m
Then 5
Rounds
Run 400m to
finish
The Bear Complex
5 Rounds
1 Round consists of 7
unbroken sets:
·
Power Clean
·
Front Squat
·
Push Press
·
Back Squat
·
Push Press
The bar must not rest
on the ground during the 7 rep set. Rest as required between sets. Increase
weight each set if possible.
This is a strength WOD and adequate rest between sets is required for optimal
performance. It should take around 30 minutes to complete.
Arm Bar
Single
arm rows (KB or DB)
EMOM 16
mins
Shoulder to Overhead (push press or jerk)
5 Rounds
Deadlift
AMRAP
12mins
Zeus
3 Rounds
As always
everything can be modified.
Lynn(e)
5 Rounds
Do the pull ups
immediately after completing the bench presses. Rest as required between rounds.
Happy
Birthday Lynn – 21 and some months.
5 Sets
(untimed)
Isabel
Rest 3 mins
4 Rounds
Rest 3
mins
12-9-6
7 min
time cap on each of the 3 workouts
Weighted Pull Ups
WOD
(untimed)
27-21-15-9
Strict
Pull Ups
Push Press
7 Rounds
Glute Bridges
Good
Mornings
AMRAP 20
mins
Wide Grip
Deadlifts
WOD
Akka
10 Rounds
Happy
Birthday Nicole
Back
Squats
6 rounds
Crossover Symmetry (bands for shoulders)
Tricep
Press Downs (Bands)
· 3 sets of 10 reps
4 Rounds
·
20
Russian KB Swings
·
20
Box Step Overs
·
20
Russian Twists
·
40m
Farmers Walk
Band Good Mornings
Hollow to
Superman
Hollow
rocks
Diane
21-15-9
There are
plenty of options for scaling and variation for this.