Bibliothèque WODs

7:00-12:00 Find 1RM in Snatch

“Game Plan” Start a running clock and complete: Part A: Every 3 minutes for a total of 4 intervals (12 minutes total): 20 Dumbbell Box Step-Overs (1 DB) 5 Wall Walks Part B: In ...

EVERYDAY 3 Rounds for time: 30 Wall Balls 20 Alternating Dumbbell Snatches ♂ 6kg/10ft Wall Ball, 15kg Dumbbell ♀ 4kg/9ft Wall Ball, 10kg Dumbbell Time Cap 7 Minutes

AMRAP 20 min 300-m row 10 deadlifts 50 souble unders

INTERMEDIATE/MASTERS 3 Rounds for time: 30 Wall Balls 15 Pull Ups ♂ 9kg/10ft ♀ 6kg/ 9ft Time Cap 7 Minutes

As many rounds and reps as possible in 20 minutes of: 300-meter row 10 deadlifts 50 double-unders Rx’d: (Ages 16-54) ♀ 125 lb (56 kg) ♂ 185 lb (83 kg) Teenagers 14-15: ♀ 75 lb (...

AMRAP 10 6 Hang Power Clean 42.5/30kg 12 Calorie Row 24 Double Unders Please refer to @royalnavyfitnessleague instagram page for movement standards

AMRAP 10 6 Shoulder to Overhead 42.5/30kg (Barbell to be taken from the floor, not the rack) 12 Pull Ups 24 Double Unders Please refer to @royalnavyfitnessleague instagram page ...

10' AMRAP You go I go - add 1 exercise each time 3 Burpee box step overs 6 KB goblet squats 9 American KB swings 12 Box step overs 15 KB hang snatches If time left Max reps of r...

10' AMRAP You go I go - add 1 exercise each time 3 Burpee box jump/step overs 6 KB goblet squats 9 American KB swings 12 Box jump/step overs 15 KB hang snatches If time left Max...

10' AMRAP You go I go - add 1 exercise each time 3 Burpee box jump overs 6 KB goblet squats 9 American KB swings 12 Box jump overs 15 KB hang snatches If time left Max reps of p...

For Time 15 Front Squats (135/95#) 15 Shoulder 2 Overhead 15 Bike Calories 12 Front Squats (185/125#) 12 Shoulder 2 Overhead 12 Bike Calories (Tie Break) 9 Front Squats (205/145...

For Time 15 Front Squats (95/65#) 15 Shoulder 2 Overhead 15 Bike Calories 12 Front Squats (135/95#) 12 Shoulder 2 Overhead 12 Bike Calories (Tie Break) 9 Front Squats (155/105#)...

For Time 15 Front Squats (95/65#) 15 Shoulder 2 Overhead 15 Bike Calories 12 Front Squats (135/95#) 12 Shoulder 2 Overhead 12 Bike Calories 9 Front Squats (155/105#) 9 Shoulder ...

For Time 15 Front Squats (75/55#) 15 Shoulder 2 Overhead 15 Bike Calories 12 Front Squats (95/75#) 12 Shoulder 2 Overhead 12 Bike Calories 9 Front Squats (115/95#) 9 Shoulder 2 ...

AMRAP 10 6 Hang Power Clean 35/20kg 12 Calorie Row 24 Single Skips Please refer to @royalnavyfitnessleague instagram page for movement standards

AMRAP 10 6 Shoulder to Overhead 35/20kg (Barbell to be taken from the floor, not the rack) 12 Calorie Row 24 Single Skips Please refer to @royalnavyfitnessleague instagram page ...

24.2 Sprint For Time 30 ground to overhead (35kg/25kg) 40 box jump over* 50/40 cal assault bike TC 6 min Score is total time or reps * scaled: box step over / jumping is not all...

Every 4 minutes for as long as possible complete: From 0:00-4:00 2 rounds of: 10/8 Cal Row 4/arm DB Hang Clean & Jerk 4 Burpee over the DB From 4:00-8:00 2 rounds of: 10/8 Cal R...

Every 4 minutes for as long as possible complete: From 0:00-4:00 2 rounds of: 8/6 Cal Row 4/arm DB Hang Clean & Jerk 4 Burpee over the DB From 4:00-8:00 2 rounds of: 8/6 Cal Row...

For Time 15 Front Squats (75/55#) 15 Shoulder 2 Overhead 15 Bike Calories 12 Front Squats (95/75#) 12 Shoulder 2 Overhead 12 Bike Calories 9 Front Squats (115/95#) 9 Shoulder 2 ...

24.5 Burpees & Cleans (Int & Rx) 6 sets x 1' work + 1' rest 8 synchro burpees over the bar Max reps Clean and Jerk Rx M: 50-60-70-80-90-100 F: 35-43-50-58-65-73 Intermediate M: ...

WORKOUT 24.2A 3 rounds for time: 15/10-calorie Echo bike 10 burpees over the barbell Workout 24.2B begins immediately upon completing 24.2. Complete the following complex for ma...

4 Rounds for Time (16-Minute Time Cap): 24.2A • 20/16 Calorie Row (Men/Women) • 15 Box Jump Overs • 10 Alternating Dumbbell Snatch • 5 Ring Muscle-Ups Then: • 5 Rep Max Shoulder...

4 Rounds for Time (16-Minute Time Cap): 24.2A • 20/16 Calorie Row (Men/Women) • 15 Box Jump Overs • 10 Alternating Dumbbell Snatch • 5 Ring Muscle-Ups Then: • 5 Rep Max Shoulder...