Bulgarian Split Squats
4 x 6/6
Tempo 22X2

Upper Body Super Set
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows

EMOM 12
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)

Bulgarian Split Squats
4 x 6/6
Tempo 22X2

Upper Body Super Set
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows

EMOM 12
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)

Bulgarian Split Squats
4 x 6/6
Tempo 22X2

Upper Body Super Set
10-8-6-4-2
Single Arm Dumbbell Strict Press
Single Arm Dumbbell Bench Rows

EMOM 12
1: 20 V-ups
2: 30 Mountain Climbers
3: 40 Second Suitcase Hold (L)
4: 40 Second Suitcase Hold (R)

WOD GUIDANCE & GOALS
Accessory Day! For the Bulgarian split squats, hold two dumbbells by your sides. The tempo for each squat is :02 down, :02 at the bottom, :01 up, then right into the next split squat. Complete 6 on both sides at the same weight. For the single arm press and rows, do one set of press on each arm then one set of rows on each arm. Take about a 2 min rest then repeat but for less rep. Stick with the same weight, make it challenging. We’ll then complete accessory day with some abs!!

Compare Scores HERE

Post Weights to Comments.

“12 Days”

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Box Jumps, 20″
7 – Box Dips
8 – Sit Ups
9 – Pull Ups
10 – 100m Run
11 – Handstand Push Ups
12 – oz Beer or Sit to Stands

Weight: 135/95

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 20″
7 – Box Dips
8 – Sit Ups
9 – Banded Pull Ups
10 – 100m Run
11 – Abmat Handstand Push Ups
12 – oz Beer or Sit to Stands

Weight: 115/75

1 – Jerk
2 – Front Squats
3 – Hang Power Clean
4 – Deadlifts
5 – Burpees
6 – Step Ups, 20″
7 – Box Dips
8 – Sit Ups
9 – Ring Rows
10 – 100m Run
11 – Shoulder Taps
12 – oz Beer or Sit to Stands

Weight: 75/55

WOD GUIDANCE & GOALS
Have Fun!

Compare Scores HERE

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“Breath Again”

21-15-9-6-3 Thruster
400 Meter Run

Weights:
95/65, 115/75, 135/95, 155/105, 185/135

21-15-9-6-3 Thruster
400 Meter Run

Weights:
75/55, 95/65, 115/75, 135/95, 155/105

21-15-9-6-3 Thruster
300 Meter Run

Weight:
55/35, 65/45, 75/55, 95/65, 115/75

WOD GUIDANCE & GOALS
This is a SPRINT! Complete the designated thruster reps, then sprint 400 meters. Record your time (around 3 minutes) then rest 3 minutes. During the rest, add weight to your bar. Every set should be unbroken but get heavy the last third of the set.

Compare Scores HERE

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“A Few Flurries”

EMOM 28
1 – 3 Power Snatch
2 – 15 Toes to Bar
3 – 50 Double Unders
4 – Rest

Weight: 165/115

EMOM 28
1 – 3 Power Snatch
2 – 15 Knee Ups
3 – 15 Attempts
4 – Rest

Weight: 115/75

EMOM 28
1 – 3 Hang Power Snatch
2 – 15 Leg Lifts
3 – 75 Single Unders
4 – Rest

Weight: 75/55

WOD GUIDANCE & GOALS
Choose a weight for the snatches that is heavy enough that you have to do single reps but only need a five second breather before doing the next rep. The toes to bar will take :30-:45, and the double unders will take around the same amount of time. Scale reps to meet the time domain.

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“Espresso”

5 Rounds
36/27 Calorie Bike
30 Burpees
Rest 2 Minutes

5 Rounds
24/18 Calorie Bike
25 Burpees
Rest 2 Minutes

5 Rounds
18/14 Calorie Bike
20 Burpees
Rest 2 Minutes

WOD GUIDANCE & GOALS
This one is going to be a leg and a lung burner! Bike at a moderate pace, completing the designated calories in around 3 minutes, then immediately start your burpees. The first 5-10 reps your legs will feel like jelly, but then flush out and you can pick up your pace for the remaining reps, pushing the last 10 (around 2 minutes). Then you get to REST! Target 5 minutes per interval.

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“Holleyman-ish”

5 x AMRAP 5
5 Wall Balls
3 Handstand Push Ups
1 Clean
*rest 1 min b/w rounds

Weights: 20/14, 225/155

5 x AMRAP 5
5 Wall Balls
3 Abmat Handstand Push Ups
1 Clean
*rest 1 min b/w rounds

Weights: 14/10, 155/105

4 x AMRAP 5
5 Wall Balls
3 Push Ups
1 Clean
*rest 1 min b/w rounds

Weight:10/6, 115/75

WOD GUIDANCE & GOALS
Hero WOD time, but with a twist! Every AMRAP keep wall balls and handstand push ups unbroken. Take one to two deep breaths before doing one clean. The clean weight should feel heavy! Your goal is to complete 4-5 rounds per AMRAP 5, and only FULL ROUNDS COUNTS (like the workout “The Chief”). Record total Rounds.

Compare “Holleyman” Scores HERE

Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

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“Move + Shaker”

12 x On the 3:00
6 Burpees
300 Meter Run
30 Double Unders

12 x On the 3:00
6 Burpees
300 Meter Run
8 Attempts

12 x On the 3:00
4 Burpees
200 Meter Run
50 Single Unders

WOD GUIDANCE & GOALS:
It’s a race against the clock! Complete the burpees in around :12-:18, then head out the door for a 300 meter run at your 5k pace (you don’t want to blow up here on the first few rounds.) Target 1;30 for the 300m or scale to 200 meters to keep between :60-:90. The doubles will take around :30, giving you :30-:60 of rest before the next round. Record your interval times.

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