20 minutes to build
Edward Fortyhands:
For Time
40 Snatches (75/53)
40 Overhead Squats (75/53)
40 Over the Bar Burpees
No Rx+, just go faster.
Warm Up:
Alternating Tabata
:20 Birddogs
:10 Rest
:20 Plank to Down Dog
:10 Rest
:20 Sit Ups
:10 Rest
Repeat the above 4 times
—————————————
In 6 minutes, as many rounds and reps as possible of:
6 STEP BACK LUNGES
https://youtu.be/I1IvDQibYLU
6 Clean & Jerk -or- Curl & Press
https://youtu.be/Cw0YyyJ8Tgw
https://youtu.be/2KKNkCuMo8I
Rest 2 minutes
In 6 minutes, as many rounds and reps as possible of:
6 – 4′ Burpee Broad Jumps Jumps
6 – Jumping Lunges, no weight
Rest 2 Minutes
2 Minutes Floor Touch to Jump DOOO ITTT!
Can’t Jump? Substitute with Plank Knee to Elbows!
Straight into
Two rounds of:
60 second plank
60 seconds of plank glute kick backs
https://youtu.be/ELJ-14EdAHM
60 seconds of Single leg romanian Deadlifts
https://youtu.be/GoKjrvJi-Iw
For time:
Row 3,000 meters
300 double-unders
Run 3 miles
If this is out of the question for you, feel free to do “Triple 2” or “Triple 1.5” or partner with someone (using different equipment, of course).
50 Minute Time Cap
1 minute couch stretch/side
3 rounds:
10 Jeff Costomiris Daisy pickers
10 shoulder taps
10 sit-ups
10 windmills
1 minute plank hold
1 minute Samson stretch/side
5 Rounds For time:
12 Snatches
15 Burpees
18 Sit Ups
5 super sets x 10 reps:
10 bent over row/side
10 upright row
:30/side
arm across chest
elbow overhead
fingertips pulled back
pec stretch
upward dog
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
———————————-
Strength: 10 Minute EMOM
1: 8 Weighted Squats any way
2: Plank or Handstand hold
———————————
Metcon:
14 Minute AMRAP
10-20-30…
Mountain Climbers (2 Count)
Bicycle Crunches (2 Count)
Push Ups
Single or Double Arm Push Presses
10s the first round, 20s the second round, 30s the third… etc.
———————————
Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch
We’re slowly going to start using TRIIB. Go to triib.com and try to login with your wodify credentials (you may need to click “forgot password” and reset it). Workouts will be posted in both apps for a while until we fully transition to Triib.
Warmup:
400m run/row
then 2 rounds:
Down Dog-> Lizard R
Down Dog-> Lizard Left
Down Dog-> Pigeon R
Down Dog-> Pigeon L
10 Fire Hydrants per side
5 “quarter, half, full” air squats
———————————–
Half the class will start with Strength while half the class starts with the metcon, then we’ll switch.
Strength: 15 Minute EMOM
1: 8 Back Squats
2: Plank or Handstand hold
3: Rest
Recommended percentage 60% – 70% of 1RM.
———————————
Metcon:
15 Minute AMRAP
10-20-30-40-…
Calorie Row
Push Ups
Dumbbell Push Press (50/35)
10s the first round, 20s the second round, 30s the third… etc.
———————————
Stretch
:45 Per Stretch
Quad or Couch Stretch
Thread the Needle
8 Point Shoulder Stretch