3 minute circuit pyramid

Ok this workout was designed to create a pyramid workload over a 3x9 minute periods with rests in between.

With either 53 or 40 lb kettlebell
5-two handed swings (russian or American)
15-Burpees
Do this for 3 minutes
2 rounds completes

5-Burpees
15-two handed
Do this for 3 minutes
4 rounds complete


5-two handed swings
3-burpees
Do this for 3 minutes with 25 lb kettlebell.
5 rounds complete

Rest for 1-2 minutes

Do this for 3 minutes
15-sit ups with a 15lb dumbell
5-renegades with 15lb dumbbells
2 rounds

Do this for 3 minutes
10 sit ups with a 15lb dumbbell
10-renegades with 15lb dumbbells
2 rounds

Do this for 3 minutes
1 min plank
10 no weighted sit ups
1 min plank

Rest 1-2 minutes

Do this for 3 minutes
3 95lb thrusters
3 pull ups
4 sets
rest 30 seconds

Do this for 3 minutes
5 75lb thrusters
5 pull ups
3 sets
rest 30 seconds


Do this for 3 minutes
7 65lb thrusters
7 pull ups
3 sets


Took Brent and I a total of 38:02

Good luck

1/2 Clovis

Well I attempted the baby Clovis with as much focus and energy as I could after a long weekend and ridiculous amount of pork products.

5 rounds for time:
-1 mile
-15 burpee pullups

Total time: 50:11

I did this on a treadmill with .5% incline to try and simulate running outside.
Good luck!

Wednesday Roar

Med ball warm up - 4 rounds:
5 DL
5 Squat clean
5 push press
5 slams

3 Rounds max muscle ups
(first muscle ups in 3 months, most unbroken i could get was 3)

Wod: 20 minute AMRAP
100m farmer's carry (70# KB in each hand)
20 dead lifts (155#)
10 lat jumps (jump back and forth over the barbell)
30 situps
(i got 4 rounds + farmer's carry)

Painful Tuesday

Skill work:
KB snatches
HSPU's
3 rnds, 30 seconds on 30 seconds rest
I used a 45# KB for snatches, got 45 total reps

WOD:
2 rounds for time:
Round 1: (135#)
50 back squats/40 pull ups/30 front squats
Round 2: (95#)
50 back squats/40 pull ups/30 front squats

totally sucked, took me 29:20.

a classic

Started with 3 hang squat snatches OTM for 10 min.

Wod:

4 RFT
400m run
25 CTG push ups
15 TTB

took me 17:30, i was sucking wind.

Thursday roar sesh

Warmed up on the rower plus 3 rounds of cindy (5 pullup/10 pushup/15 air squat)

Then hit 2 Front squats on the min for 12 min (use 80% of 1RM)

Wod:
5 rope climb ascents
10 wall ball
4 rope climbs
15 wall ball
3 rope climbs
20 wall ball
2 rope climbs
25 wall ball
1 rope climbs
30 wall ball

took me 11:54

wednesday jam sesh

warm up:
row 1000m; 3 rnds: 5 pushup/10 situp/15 OHS/15 PVC pass throughs

Skill work:
10 x 2 snatch pulls

Wod:
50 kettle bell swings (53#/35#)
100 situps
40 kbs
80 situps
30 kbs
60 situps
20 kbs
40 situps
10 kbs
20 situps

took me 19:43. Stomach is gonna hurt tomorrow morning.