WOD

SPEAKEASYCROSSFIT

METCON

• AMRAP30:
  • 30 DB deadlifts
    100 Double Unders
    20 DB squats
    500m Run
    10 Man makers
    50 Cal row

    50/35
    Rx+ 70/50

SPEAKEASYSWEAT

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• Power Clean (3 Rep TnG)
  • 15 minutes to establish a heavy TOUCH AND GO power clean triple

METCON

• AMRAP12:
  • 6 Cal Assault bike sprint
    3 Burpees over bar
    1 Power clean @ 70% of heavy triple
    *Power cleans will increase by 1 rep each round. They must remain touch and go for unbroken sets for as long as possible. If and when sets are broken, 3 additional burpees over bar must be completed for each break before heading back to the bike for your next round.

SPEAKEASYENDURE

• EMOM30:
  1- 15/12 Calorie Row
  2- 15/12 Calorie Ski
  3- 15/12 Calorie Assault Bike

*Scale Calories to be completed in under :40 every round

SPEAKEASYCROSSFIT

WEIGHTLIFTING

• BACK SQUAT
  • Every 1:30 x 10 rounds
    Rounds 1-4 : 3 reps
    Rounds 5-7: 2 reps
    Rounds 8-10: 1 rep

METCON

• MURPH PREP:
  • 2 Rounds:
    • 1k Run
      20 Pullups
      30 Push Ups
      40 Squats

SPEAKEASYSWEAT

• 4 Rounds For Time:
  • 25 Burpees
    500m Row/Ski/Run
    75 Double Unders

SPEAKEASYLIFTHEAVY

SPEAKEASYENDURE

• For Time:
  • 1000m Run
    200m Row/Ski
    800m Run
    400m Row/Ski
    600m Run
    600m Row/Ski
    400m Run
    800m Row/Ski
    200m Run
    1000m Row/Ski

SPEAKEASYCROSSFIT

• Within a 5 min window X 6 rounds:
  • 5 Sandbag over Shoulder
    10 – 15 Toes to Bar
    35 – 50 Double Unders
    10 – 15 Pull Ups
    5 Sandbag Squats

SPEAKEASYCROSSFIT

Weightlifting

• 3 Sets
  • 10R/L Rear Foot Elevated Split Squats AHAP
  • 15 Banded Glute Bridges

Metcon

• For time:
  • 100 Backsquats taken from the ground (155/115#)
    *200m run every 3 minutes

SPEAKEASYENDURE

• 10 x 500m Row, Rest :20

SPEAKEASYCROSSFIT

PUMP

• 4 Sets:
  • Max Effort set of Strict Pull Ups, into
  • Empty Bar “21’s”, into
  • Max Effort set of Banded Tricep Pushdowns
• Rest 2-3 minutes

Metcon

• AMRAP12:
  15/12 Cal Ski
  :30 Dual KB OH Hold 53/35

SPEAKEASYSWEAT

SPEAKEASYCROSSFIT

Weightlifting

• 15 mins to find a heavy set of :
  • 3 tall box jumps
    immediately into:
    3 push presses

Metcon

• 21-15-9
  KB Snatches 53/35
  Cals Assault bike
  Burpees

  *KB snatches are done with one KB and reps are PER arm each round. 🙂

SPEAKEASYENDURE

• EMOM18:
  1- 15/10 Calories *Add 1 Calorie Every Round
  2- :30 Assault Bike
  3- :30 Wall Sit

Score = Lowest calories on Assault Bike

• 2000m Easy Row

SPEAKEASYCROSSFIT

Weightlifting

• Front Squat
  • Every :90 x 10 Rounds:
    Rnds 1- 4: 3 Reps (building)
    Rnds 5-7: 2 Reps (building)
    Rnds 8-10: 1 Rep (building)

Metcon

• EMOM16:
  1. 6 Deadlifts 225/155#
  2. 6 C2B or PU + 6 WallBall 20/14#
  3. 200m run
  4. rest

SPEAKEASYSWEAT

• Every 10:00 x 3
  • 1k Row/Ski
    50 Air Squats
    25 Pushups

SPEAKEASYLIFTHEAVY 

• Every 1:30 x 10
  • 1 Snatch
• Every 1:30 x 10
  • 1 Clean and Jerk

*Establishing heavy singles for our next block

SPEAKEASYENDURE

• Traditional TABATA
  – Row
  – Ski
  – BikeRest 3:00 REPEAT