Shogun Family, check out our new Shogun events page. We are hosting our first competition and potluck on Halloween day, October 31.
| Warm-Up | 10 Minutes | |
| Strength / Skill | Overhead Squat | |
| 20 minutes | Start with the Bar, then add weight to determine max unbroken set of 5 | |
| 7 – 7 – 6 – 6 – 5 – 5 | ||
| (maintain form over weight – the bar may | ||
| be your 5 rep max – or close to it) | ||
| AMRAP 15 minutes | ||
| 12 x Wall Ball (20# / 14#) | ||
| 9 x Kettle Bell Swings (53# / 35#) | ||
| 6 x Chest to Bar Pull Ups |
Warm-up: 10 minutes
| Bring Sally Up |
| Push Ups |
| Rest 3 Minutes |
| Pull Ups |
| Bench Mark WOD – Annie |
| x 50 – 40 – 30 – 20 – 10 |
| Double Unders (double for singles) |
| Ab-Mat Sit-ups |
Warm-up: 10 minutes
Strength (every 2 or 3 minutes)
5 Rounds NOT for time (maintain good form)
10 x Right Arm Dumbbell Clean and Jerk (50# / 35#)
10 x Left Arm Dumbbell Clean and Jerk (50# / 35#)
Metcon: 7 Rounds for Time – 20 Minute Time CAP
7 Front Squats (95# / 65# ) (Start from the floor)
7 Burpees
7 Toes To Bar
Warm-up: 10 minutes
Strength/Skill
Every 2 minutes for 8 rounds
12 x SDHP (53# / 35#)
Metcon: 20 Minute CAP
10 rounds for time:
10 wall balls shots (20# / 14 at a 10’ / 9’ target)
10 Kettle Bell Swings (53# / 35#)
Warm-up: 10 minutes
Strength/Skill (15 minutes)
6 Rounds NOT for Time (every 2 or 3 minutes)
10 x Deadlifts (Work to a heavy load – reps should be touch and go / unbroken)
Metcon
5 Rounds For Time
10 x Overhead Squats (95# / 65#)
10 x Power Snatch (95# / 65#)
Warm-up: 10 minutes
Strength/Skill (15 minutes) EMOM
6 x Pull Ups (try for unbroken sets for every minute)
Metcon
10 Rounds for time: (time cap at 20 Minutes)
10 x Box Jumps / Step Ups (24” / 20”)
10 x Push Ups
10 x AB Mat Sit Ups
Warm-up: 10 minutes
Strength/Skill
Every 2 minutes for 8 rounds (maintain good form)
10 x Thrusters (Rx = 95# / 65#)
Metcon:
7 Rounds for time: (20 Minute CAP)
10 burpees
200 meter run (250 M Row)
Warm-up: 10 minutes
Strength
15 Minute EMOM
8 x Kettle Bell Swings (53#/35#)
Metcon: 1 Round for Time:
EMOM – 3 Burpees (starting on minute zero)
50 Power Snatch (95# / 65#)
50 Overhead Squat (95# / 65#)
Warm-up: 10 minutes
Strength / Skill:
Alternating EMOM (20 minutes)
Even Minutes = 10 x Wall Balls (20# / 14#)
Odd Minutes = 10 x Push Ups
METCON: 10 RFT:
10 x Deadlift (95# / 65#)
10 x Hang Clean (95#/65#)
10 x Front Squat (95#/65#)
(Reduce one repetition each round = 9 Deadlift + 9 Hang Clean + 9 Front Squat, 8 DL, + 8 HC, etc etc)
Warm-up: 10 minutes
Strength/Skill: 4 Rounds – 20 Minute Cap
400 M x Run (or 500 M x Row)
12 x Sumo Deadlift High Pulls (53# / 35#)
Metcon: 5 Rounds for time: (time cap at 20 Minutes)
20 alternating Dumbbell Overhead Lunge (50# / 35#)
20 alternating Dumbbell Clean and Jerk (50# / 35#)
