Partner WOD:
Partner 1: chips away, P2: completes 500m row (switch off every 500m and continue until all reps are complete)
50 Box Jumps
40 Pull-ups
50 Wall Balls
40 DB Ground to Overhead (45/25)
50 KB Swings
40 DB Ground to Overhead (45/25)
50 Wall Balls
40 Pull ups
50 Box Jumps
A: Snatch:
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%
B: Snatch Push press + Snatch balance work to a heavy 1 rep.
C: 50-40-30-20-10 reps for time of: Double Unders and Kettlebell Swings (53/35)
A: Front Squat
3×3 60%
3×3 70-80%
3×1 90%
B: 10 minute EMOM
3 Toes to Bar
3 Burpees
3 Handstand Push-ups (scale Kick ups or box HSPU)
20-minute AMRAP:
100m Under/Over Carry
20 DB Clusters
20 Box Jumps
20 KB Swings
20 See the Lights Sit-ups
A: Clean and Jerk
3@75%
2@80%
1@85%
3@80%
2@85%
1@90%
B: EMOM for 10 minutes:
6-KB deadlifts (53/35)
6-KB Power Cleans (53/35)
3/3-KB Push Press (53/35)
A: Back Squat: 5×5
B: Weighted pull ups:
Max 3 reps
Scale: Use bands
C: Super set: Weighted Planks and Handstand Holds:
6×30 seconds
Open Gym – sign up here
3 rounds for time:
1000m row
20 Push-ups
20 Toes to bar
20 Sit-ups
A: Max Deadlift
B. 7-minute AMRAP of Burpees
A: Snatch Clinic
B: “Isabelle”
30 snatches for time (135/95)
8-minute AMRAP
400m Run
8 Box Jumps (24/20)
16 Push-ups
32 KB swings (53/35)
Rest 4 min
8-minute AMRAP
500m Row
8 Weighted Step-ups (45/20)
16 DB Push Presses (45/20)
32 Alternating DB Snatch (45/20)
A: Max Front Squat
B. 10 minute AMRAP of:
4 Manmakers (R Row, L Row, Push-up, Clean, Thruster)
10 Double Unders
10 Pull-ups
A. Clean and jerk clinic
B. 9-15-21
Clean and jerk
Mountain climbers
Open Gym – book here
2 Rounds for Time of:
100m Farmer Carry
20 DB Thrusters
20 Burpee over the Dumbbell
20 DB Lunges (DB at sides)
20 DB Alt Snatches
20 DB Floor Presses
100m Farmer Carry
10am-ers braving the heat during Gabe
A: For Time:
1 Pull up – 10 Deadlifts
2 Pull ups – 9 Deadlifts
3 Pull ups – 8 Deadlifts
4 Pull ups – 7 Deadlifts
5 Pull ups – 6 Deadlifts
6 Pull ups – 5 Deadlifts
7 Pull ups – 4 Deadlifts
8 Pull ups – 3 Deadlifts
9 Pull ups – 2 Deadlifts
10 Pull-ups – 1 Deadlift
B: 3 minute AMRAP of:
10 Double Unders
10 Abmat Sit-ups
9am-ers with a big turnout for Gabe
A: Front Squat: 2-rep max
B: 10 Rounds for time of:
1 Turkish Get-up (Each side) (35/26)
2 Box Jumps (20/24)
3 Wallballs (14/20 – 9/10’)
C: 5 Superset Rounds of (use the same DB/KB for both movements)
10 Windmills
10 Good Mornings
8am group kicking off Gabe
A: Kipping Clinic
B: Every Minute on the Minute for 8 Minutes:
3 Kipping Pull-ups (scale: Kip Swings)
3 Toes to Bar
3 Air Squats
C: Coaches Choice Stretch
Recovery Work
AMRAP 5
10 cal row
10 double unders
SA Db press
3×10/side
Single leg DB split squats
3×10/leg (rear foot elevated)
Windmills
3×10/side
Single leg kickstand deadlifts
3×10/side
Side bends
3×15/side
GHD Back extensions
3×12-15
Sgt. Gabriel Guzman
Click here to sign up for 8am, 9am or 10am
Please join us after for a Memorial Day picnic, 12pm, at LCF.
Bring your picnic lunch and drinks.
(BBQ will be available for use, if you’d like to grill)
“SGT Gabriel Guzman”
4 Rounds For Time of:
400m Run
25 Push Presses (95/65)
25 Burpees
25 Sumo Deadlifts (95/65)
25 Sit-ups
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