Author Archives: Jack

20 min AMRAP Max bodyweight bench press (when you complete your max effort, you run) 400m Run (when you complete your run, more bench press) Score is total reps of bench press.

“Tabata Something Else” Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.  Score is total reps completed.

Endurance Work – total time is score: Run- 1 mile Bike- continuous pedal for exactly 12 min (Coach Jack sets the tension!) Row- 2500m

Skill:Muscle Ups Strength: Rest Open WOD 12.4 12min AMRAP 150 Wall Balls (20/14#) 90 Double Unders 30 Muscle Ups

Strength Work: OHS 5-5-3-3-1-1 (95/65) Then:  4 rounds of: 500 m Row 15 Push Press (95/65) 20 KB Swings (55/35)

Strength Work: 5-5-3-3-1-1 Deadlift (70% of max… or load you can CONTROL to the floor) Then:  3 Rounds for time of: 10 Chest to bar pull-ups 10 Front squats 165/105 10 Burpees

Strength Work: Bench Press 5-5-3-3-1-1 Back Squat 5-5-3-3-1-1 Then:  ”Shut the Tuck up” 21-15-9 Pullups Tuck Jumps Modifications: Jumping Pullups 1 to 1

25 Handstand push-ups 50 Toes-to-bar Run 800 meters 75 Push press (75#/45#) 150 Double-unders

Partner WOD (each partner completes all reps) 30 Wallballs (20#/14#), partner holds the bottom of the front squat 40 Medball Cleans, partner holds medball overhead (20#/14#) 50 Squats, partner holds the bottom of the squat 60 Abmat Situps, partner holds a v-up 70 Burpees, partner holds the plank position Note:  This is a partner WOD.  … Continue reading →

Max Turkish Get-Up  1-1-1-1-1 (both arms) Then: 3 Rounds for time of: 15 Hang Cleans (135#/95#) 15 Bar facing burpees 15 Rollouts