Warm Up
Block Run Log Your Time

WOD-12 Min AMRAP (As many rounds as possible)
of the following:
30 Alternating Renegade Rows (15 each arm)
30 Air Squats
30 Alternating Dumbbell Step ups (15 each leg)

Hypo Pairing
3 Sets of the following
15 Heavy reps of Dumbbell Bench Press
immediately followed by
30 Dumbbell reps at half the weight
rest 2 Minutes between sets

Carmichael Crew
Hope you had a good weekend.
Today is a travel day.
When you get home go for a walk and stretch out.

If you absolutely want to do a workout here you go.
We did this on Friday

WOD-#7
75 Dumbbell Man Makers

Hypo Pairing–4 Minute Tabata (set your
Tabata clock for 4 minutes which equals
8 rounds of the following:
20 seconds of Dumbbell Bench
10 Seconds Rest
Rest with Dumbbells in locked Out position

IYTs
2 Sets

Warm Up
1 Mile odd object Carry 20-50 lbs

WOD
15 Minute EMOM
Min 1 – 30 Sit Ups
Min 2 – 12 Dumbell Strict Press
Min 3 – 15 Hang Dumbell Power Snatches

Hypo Pairing
Alternating Hammer Curl Pyramid
Start with 15 (ea arm) with a light weight
Add weight until failure after each 15.
Then Move back down the weight pyramid

Warm Up
1600m odd object carry 20-50lbs
Happy Birthday Kimmie

WOD –
5 Rounds for Time
12 Double Arm KB Dumbell Dead Lifts
09 KB Power Cleans
06 KB Push Press

Hypo Pairing
1-3 Sets you choose
11 Y’s
11 T’s
11 I’s
33 reps Total in order un broken

In Class
WOD
AMRAP 12 Minutes
30 Alternating renegade Rows
30 Air Squats
30 Kettlebell step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Reps of Heavy KB Bench Press
immediately into 30 KB Bench press
at half the Weight

At Home
WOD
AMRAP 12 Minutes
30 Shoulder Taps
30 Air Squats
30 step ups

Hypertrophy Pairing
3 Rounds (2 min rest between each set)
15 Push Ups
immediately into 30 Incline Push Ups

3 Mile Weighted Walk
or non weighted run
Post Time and weighted or not weighted

Warm Up
1200m Run

WOD-
75 KettleBell Burpees
To Power Cleans
To Push Press

Hypertrophy pairing
8 Rounds or 4 Minutes
20 Sec of kettlebell bench
10 Seconds Rest with Bells in locked out position

IN CLASS
Warm Up
5 Rounds
10 Pull ups
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 AMRAP
10 KB Pull overs
10 Goblet Squats
20 KB Skull Crushers
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken

AT HOME
Warm Up
5 Rounds
10 Tricep Dips
10 box Jumps
20 Air Squats
20 Sit Ups

WOD
15 Minute AMRAP
10 Wide Grip Push Ups
10 Weighted Squats (hold something)
20 Weighted Skull Crushers (use a book, a rock, a water jug)
Log Your Rounds

Hypertrophy Pairing
200 Bent Over Reverse Fly
choose a weight that you can go 50 unbroken
Log What you used for weight

IN CLASS
Warm Up
1200m Run

WOD
40 Lunges KB in each Hand
20 Goblet Squats
30 Lunges
15 Goblet Squats
20 Lunges
10 Goblet Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Plate across Hips)
100 Hammer Curls (Choose a Weight you can do at least 30 Unbroken)

AT HOME
Warm Up
1600m Run

WOD
40 Lunges
20 Squats
30 Lunges
15 Squats
20 Lunges
10 Squats
Goal is to complete in under 7 minutes

100 Glute Bridges (Place something heavy over your hips)
100 Tricep Dips