2 Steady Rounds
1 min Bike
20 Alt Jumping Lunges
20 Banded Good Morning
Find 1RM
Power Clean
Hang Power Clean
Squat Clean
Hang Squat Clean
Split Jerk
FOR TIME:
30 Hang Power Cleans
50 Wallballs 20/14lbs
Run 400m
50 Wallballs
30 Hang Power Cleans
14 Minute Cap
Hang Power Clean – 50% of your 1 RM
30 min. AMRAP
Teams of 2
60 Lateral Burpees Over Bar
30 OHS (95/65)
15 KBS (53/35)
5 Sandbag or D-Ball or Med Ball Over Shoulder
*may split work however you’d like.
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
8 min on the clock:
40 sec Wall Sit
20 lateral band steps
15 pulls on the rower
10 light Wall Balls
15 AMRAP
19 wall balls (20/14)
19 cal row
Scaled 14/10
15 min clock
With a partner 3 MAX time attempts of weighted plank (35/25)
You go/ I go format.
Enter longest time held in plank into Wodify
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
Work up to a new 1RM!
10 min AMRAP
2,4,6,8,10,12, etc.
KBS
Squat Clean
Rest 2 min
3 min AMRAP
Max effort Strict HSPU or seated strict DB press
Pick KB and barbell weight that you can do unbroken reps for the entire 10 mins
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Squat Hold
• 30 sec Straddle Stretch
2 rounds:
• 10 m Duck Walk
• 10 m Walking Lunges
• 10 Mountain Climbers
Every :90 X 6
Row :30 @ 80%
-Right into
3*2*1 Power cleans (HEAVY)
*Perform 3 reps for 1st 2 sets
*Perform 2 reps for 2nd 2 sets
*Perform 1 rep for 3rd 2 sets
Front Squat
4×6
May increase weight each set if proper form maintained. Enter final set into wodify.
10 min for MAX reps:
Lateral Box Step ups (20″)
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
2 rounds:
• 30 sec Pec T Stretch Right
• 30 sec Pec T Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Pike Stretch
• 30 sec Straddle Stretch
12 min EMOM
Min 1) 8-10 Pendlay row
Min 2) 8-10 hammer curls
Min 3) 8-10 Seated strict press
For Time
30 DU
15 Burpee to plate (45/25)
60 DU
300 ft Overhead plate carry
90 DU
60 Plate Goblet squat
60 DU
300 Ft Overhead plate carry
30 DU
15 Plate Devil press
X3 Single Unders
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
2 rounds:
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Walking Lunges
• 10 Jumping Jacks
• 10 Mountain Climbers
• 10 Air Squats
For Time
60/40 Cal Bike
5 Rounds for time (16 min CAP)
8 DB hang clean and SPLIT Jerk (right) (50/35)*
8 DB Suitcase walking lunge
Run 3 times down and back on track or 300m row
8 Db hang clean and SPLIT Jerk (left)*
8 DB Suitcase walking lunge
*Must be split jerks today and lead foot is opposite foot of arm Db is in.
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
Teams of 2
5 Rounds For Time
10 Squat Clean Thrusters (75/55)
20 Burpee Box Jump Overs (24/20)
30 GHD Sit-Ups (sub MB sit-ups)
40 DU (120 singles)
*split reps however you’d like, one person works at a time.
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
2 rounds:
• 150 m Row
• 15 Air Squats
3 rounds:
• 30 sec Box Stretch Right
• 30 sec Box Stretch Left
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
2 rounds:
• 10 Jumping Jacks
• 10 Romanian Deadlifts (45/35)
• 10 Barbell Thrusters (45/35)
Deload week focusing on form
Back Squats
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RM
Strict Press
• 5 reps at 40% of 1RM
• 5 reps at 45% of 1RM
• 5 reps at 50% of 1RR
10 Rounds For Time:
5 Shoulder-to-Overhead (75/55)
5 Power Snatch
5 Bar-facing Burpees
Mark your calendars! Sept 28th & 29th we have 5 teams competing at Duality 2019. We would love to have a huge ARFC presence supporting our athletes!
3 Rounds for Quality:
15 Hollow Rocks
18 Empty Barbell Good Mornings
21 GHD Hip Extensions
5 ROUNDS:
1 Minute Goblet Squats (53/35)
1 Minute Hang Power Clean (95/65)
1 Minute Cal Bike (sub rower if needed)
1 Minute REST
