Wall Ball Fitness Workout #227

Day 42/56

CONDITIONING:
EMOM, 12 Minutes
3 Back Squats @ 75% 1RM

Then;
800m sprint

INTENSITY:
3 Rounds for Time of:
20 Wall Balls (20/12)
10 Box Jumps (24/20)

RESET:
2 Rounds of:
Max UB Suspension Ring Row
10 Suspension Y-Flys
10 KB Orbits (either direction)

Ball Slam Fitness Workout #212

Day 16/56

CONDITIONING:
EMOM, 10 Minutes
2 Barbell Lunge Steps

Starting at 65% of your Jerk weight, perform two lunge steps. As opposed to walking lunges, these are steps in place - step out, and back, then repeat with the opposite foot.

Each minute, add weight and continue throughout the 10 minutes. If you fail a rep, de-load down to the last successful weight and continue through the rest of the sets at that weight.

INTENSITY:
5 Rounds for Time of:
10 Pull-Ups
20 Box Jumps (24/20)
30 Ball Slams (20/12)

RESET:
2 Rounds of:
3 Man-Makers
4 Wall Walk-Ups
5 Calorie Row

Hang Power Clean Fitness Workout #206

Day 11/56

CONDITIONING:
EOMOM, 12 minutes
(Every Other Minute On the Minute)
10 Deadlift @ 75% 1RM

Then; immediately following:
AFAP 1 Mile Run

INTENSITY:
9-6-3
Hang Power Clean (185/115)
Box Jump (30/24)
Burpee Pull-Ups

RESET:
50' Samson Lunge
60 Cobra Pose
50' Bear Crawl
10 Iron Cross Stretches
50' Broad Jump
20 Dot Drills (link)

Bar Facing Burpee Workout #199

Day 2/56

CONDITIONING:
EMOM, 8 Minutes
10 Weighted Push-Ups*

*Add weight to your back as pictured above and complete up to 10 reps or until failure in the minute. Add rep after each set.

Then;
EMOM, 5 Minutes
7 Ring Rows

INTENSITY:
AMRAP, 9 Minutes
12 Deadlift (135/95)
9 Box Jumps (24/20)
6 Bar-Facing Burpees

RESET:
50' Spiderman Lunges
60s Cobra Pose
10 Reps; Scorpion Kicks (each leg)
50' Walking Lunge and Twist*

*Twist your upper body to the direction of your forward leg; i.e. right leg, torso-twist to the right, looking over the right shoulder.

EMOM KB Fitness Workout #161

Day 57/112

INTENSITY:
EMOM, 12 Minutes
2 KB Swings (1.5p / 1p)
3 Burpees
4 Box Jumps (30"/24")

RESET:
10 Turkish Get-Ups (total)
60s Wall Sit
5 Man Makers

Double Under Fitness Workout #156

Day 50/112

INTENSITY:
For Time
50 Double Unders
21 Box Jumps (24/20)
9 Deadlift (185/135)
50 Double Unders
15 Box Jumps
15 Deadlift
50 Double Unders
9 Box Jumps
21 Deadlift

RESET:
2 Rounds
5 Iron Crossovers (each way)
10 GHD Hip Extensions
Max Bridge (Gymnastics bridge; attempt it!)

Air Squats, Double Unders and Box Jumps Fitness Workout #142

Day 29/112

INTENSITY:
3 Rounds For Time of:
50 Air Squats
30 Double Unders
15 Box Jumps

RESET:
2 Rounds of:
3 Man Makers
30 Sledgehammer Strikes

Danny Hero Fitness Workout #140

Day 24/ 112

INTENSITY:
Danny
Max rounds in 20 minutes
30 Box jumps (24/20)
20 Push press (115/75)
30 Pull-ups

RESET:
2 Rounds of:
20 PVC Pass Throughs
60s PVC Shoulder Extensions (pipe out in front, drop your head through your shoulders)
250m Row (nice and easy)

EMOM Snatch Fitness Workout #133

Day 15/112

INTENSITY:
EMOM, 12 Minutes
1 Snatch (75% 1RM)
2 Box Jumps (30/24)
3 KB Swings (2p/1.5p)

RESET:
Row 500m
30 GHD Back Extensions
Row 500m

Kelly Fitness Workout #124

Day 2/112

INTENSITY:
Kelly
5 rounds
Run 400m
30x Box jump (24 inch)
30x KB swing (20#)

RESET:
For Quality:
21-15-9 Reps of:
GHD Back Extensions
Calorie Row

AMRAP Pull-Ups, Box Jumps and Air Squat Fitness Workout #123

Day 1 / 112

INTENSITY:
AMRAP, 12 Minutes of:
10 Pull-Ups
20 Box Jumps
30 Air Squats

RESET:
3 Rounds:
50m Prowler Push, body weight
20 Double Unders
Rest as needed between rounds

Heavy Deadlift Fitness Workout #117

Day 45/58

INTENSITY:
9-6-3 Reps of:
Deadlift (285/225)
2-for-1 Wall Balls (20/14)
Turkish Get-Up (1.5p/1p)

RESET:
3 Minute AMRAP
Wall Walk-Ups

2 Minute AMRAP
Box Jumps (24/20)

1 Minute AMRAP
Calorie Row

Rest up to 60s between AMRAPs

Sprints and Box Jumps AMRAP Fitness Workout #107

Day 31/58

INTENSITY:
AMRAP 15 Minutes
10 Wall Balls
15m Sprint
10 Box Jumps
15m Sprint

RESET:
9-6-3 of:
Ring Dips
Knee-Jumps
Spiderman Lunge Steps

Filthy Fifty Fitness Workout #92

Day 10/58

Pretty much you in about 30 minutes

INTENSITY:

Filthy Fifty
50 Box jump, 24/20
50 Jumping pull-ups
50 KB swings (1p/.5p)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall Ball (20/12)
50 Burpees
50 Double unders

RESET:
Rest and stretch out!

Klepto Fitness Workout #80

Day 110/112

INTENSITY:
From CrossFit.com earlier this week -

"Klepto"
4 rounds for time of:
27 Box jumps, 24" box
20 Burpees
11 Squat cleans, 145 pounds

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David.

RESET:
10 Minutes, leisurely hip mobility...LOL (see video link)

http://www.mobilitywod.com/2010/11/episode-97-improved-hip-mobility-for.html

Sprint and Box Jump EMOM Workout #61

Day 85/112

INTENSITY:
EMOM, 12 Minutes
Sprint 15m
6 Box Jumps (24/20)
Sprint 15m

RESET:
2 Rounds of:
60s Cobra Pose
10 Toes to Bar
60s Downward Facing Dog Pose
6 Samson Stretch and hold 6s

EMOM Snatch Fitness Workout #53

Day 76/112

Intensity
EMOM, 12 Minutes
1 Snatch (75% 1RM)
2 Box Jumps (30/24)
3 KB Swings (2p/1.5p)

Reset
Row 500m
5-Way Shoulder work with band, 60s hold each direction
Row 500m

Rowing Chipper Fitness Workout #44

Day 63/112

INTENSITY:
For Time
Row 1000m
35 Med Ball Cleans
Row 750m
30 Box Jumps (24/20)
Row 500m
25 Pull-Ups
Row 250m
20 Push-Press (75/45)

RESET:
2 Rounds of:
60s Squat Bridge
60s Cobra Pose
20 Pass-Throughs

Gasser Fitness Workout #21

Phase 1 - Day 29/112

INTENSITY:
3 Rounds:
Gasser
10 KB Swings (2p / 1.5p)
10 Box Jumps (30 / 24")

RESET:
25' Handstand Walk
25 High Kicks, Right
25 High Kicks, Left
25 Side Kicks, Right
25 Side Kicks, Left
25' Handstand Walk

EMOM Fitness Workout #4

Phase 1 - Day 4/112


INTENSITY:
EMOM 8 Minutes
2 Deadlift (255/185)
3 Box Jumps (36"/28")
4 KB Swings (2p/1.5p)

RESET:
2 Rounds of:
10 Bench Dips
60s RL Spiderman Lunge
10 Hollow Rock
60s LL Spiderman Lunge