5/22/2019

"Dirt Nap"

Workout Definition

3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees

Derrick Ball
5/21/2019

"Strict Nicole"

Workout Definition

AMRAP 20:
400 Meter Run
Max Strict Pull-ups

Derrick Ball
5/20/2019

# "Hot Air"

On the 5:00 x 5:

30 Air Squats

20/15 Calorie Row

7 Power Snatches (115/85)

Derrick Ball
5/18/2019

"Buzz Lightyear"

In Teams of 3
For Time (30 Minute Cap): 
3 Rounds:
400 Meter Team Run
50 Barbell-Facing Burpees
9 Rope Climbs

Directly Into…

21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)

Derrick Ball
5/17/2019

""Fight Gone Bad"

3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20")
1 Minute Push Press (75/55)
1 Minute Calorie Row 
1 Minute Rest

Derrick Ball
5/16/2019

"Dirt Road"

3 Rounds: 
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

2 Rounds: 
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups

200 Meter Farmers Carry (53/35)

1 Rounds: 
30 AbMat Sit-ups
15/12 Calorie Assault Bike
10 Strict Pull-ups

Derrick Ball
5/15/2019

""Bar Star"

Teams of 3:
AMRAP 7: 
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)

Rest 3 Minutes

AMRAP 7: 
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

Rest 3 Minutes

AMRAP 7: 
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

Derrick Ball
5/14/2019

"Undercover"

3 Rounds:
15 Power Cleans (115/80)
20 Push-ups

2 Rounds:
27/21 Calorie Row
75 Double Unders

1 Round:
35/25 Calorie Assault Bike

Derrick Ball
5/13/2019

"Wall Street"

3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)

Derrick Ball
5/10/2019

# Deadlift

Build to Heavy Set of 3

# "Smooth Criminal"

AMRAP 15:

60 Double Unders

30 Wallballs (20/14)

15 Deadlifts (245/165)

Derrick Ball
5/09/2019

# Back Squat

Build to Heavy Set of 5

# "Water Country"

*Females:*

21-18-15-12-9: Row Calories

50' Walking Lunge After Each Set

*Males:*

27-24-21-18-15: Row Calories

50' Walking Lunge After Each Set

Derrick Ball
5/08/2019

# "Jack Squat"

21-15-9:

Front Squats (135/95)

Kettlebell Swings (70/53)

400 Meter Run

Derrick Ball
5/07/2019

# "Lead Foot"

AMRAP 4:

27/21 Calorie Row

27 Burpees

27 Chest to Bar Pull-ups

Rest 4 minutes

AMRAP 4:

21/15 Calorie Row

21 Burpees

21 Toes to Bar

Rest 4 minutes

AMRAP 4:

15/9 Calorie Row

15 Burpees

15 Pull-ups

Derrick Ball
5/06/2019

# Power Snatch

Heavy Single

# "Isabel"

For Time:

30 Power Snatches (135/95)

Derrick Ball
5/04/2019

Teams of 3:

7 Minute AMRAP:

100/70 Calorie Assault Bike

Max Overhead Squats (95/65)

Rest 3 Minutes

6 Mininute AMRAP:

80/60 Calorie Assault Bike

Max Hang Squat Cleans (115/80)

Rest 3 Minutes

5 Minute AMRAP:

60/40 Calorie Assault Bike

Max Thrusters (135/95)

Derrick Ball
5/03/2019

# "Spaceship"

AMRAP 20:

200 Meter Run

20/14 Calorie Row

2 Rounds of Strict "Cindy"

Derrick Ball
5/02/2019

"Skippy"

On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts

GENERAL

  • Strength mixed with conditioning

  • Score is loading on the deadlift (put times for each round in the comments)

  • Looking for a fast pace on the bodyweight movements and quality heavy deadlifts

  • Should be able to complete these rounds around 2 minutes, so there is at least a minute to rest and change out weights

DOUBLE UNDERS

  • Choose a variation you are comfortable going unbroken with throughout

DEADLIFTS

  • Should be able to get the deadlifts straight in all 5 rounds

  • Start around 65% and build with each jump

Derrick Ball
5/01/2019

1,000 Meter Row

Directly Into…

30 Dumbbell Snatches (50/35)

15 Burpee Box Jumps (24"/20")

20 Dumbbell Snatches (50/35)

10 Burpee Box Jumps (24"/20")

10 Dumbbell Snatches (50/35)

5 Burpee Box Jumps (24/20")

Derrick Ball
WOD 04/30/2019

For Time:

200 Meter Run, 2 Front Squats

200 Meter Run, 4 Front Squats

200 Meter Run, 6 Front Squats

200 Meter Run, 8 Front Squats

200 Meter Run, 10 Front Squats

Barbell: 165/110

Derrick Ball