BDay WoD - SWEET SIXTEEs

Commemorating JHo's 39th birthday! 

12:30, SATURDAY  

SWEET SIXTEEs

ALTAP:                                                

60 Box jump, 24/20
60 Jumping chins
60 Kettlebell swings, 35/26

60 Walking Lunge 
60 Knees to elbows
60 Push press, 45/35
60 Back extensions
60 Wallballs, 20/15

60 Burpees
60 Doubleunders/ tuckjump

reps                   Movement               weight	↓ split
60 Box jump, 24 inch box
60 Jumping chins
60 Kettlebell swings, 35
60 Walking Lunge
60 Knees to elbows
60 Push press, 45 pounds
60 Back extensions
60 Wall balls, 20 pound
60 Burpees
60 Doubleunders/ tuckjump
round splits →

8 29

WARMUP

 8 minutes  - Single-arm Db Complex 
8 Suitcase Deadlifts
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster

BUYIN

TESTING

12 MIN
 Single-arm Db Press
     8, 8, 8 - btw sets and sides
          Rest 1:00

WARMUP

18 MIN    

     10 One-arm KbS  53/35
10m KB OH Walking  Lunge
     10 One-arm KbS  53/35
10m KB OH Walking Lunge

10 Burpee over KB
100m Shuttle Run

BONUS

2:00 Row/Bike
3:00 Quad smash    (ea/s)
2:00 Row/Bike
3:00 Suprapatellar Smash & Floss   (ea/s)
2:00 Row/Bike
2:00 Couch Stretch   (ea/s)

8 28

WARMUP

Choose one  -   Easy Pace 
1 mile Run →    drop distance as needed
2k Row →    drop distance as needed
10:00  bike

BUYIN

1:00 Singleunders
1:00 Singleunders w/ Doubleunder Jump
1:00 Penguin Jumps
2:00 Doubleunders (ATTEMPTS)

WORKOUT

5 rnds - goal under 24
12/9 Burpee bx jump, 12/10
35 Doubleunders 
           OR  75 Singleunders
20 Abmat Situps
15 Wallballs    20/14
        Rest 1:00

BONUS

     4 rnds - Arms
15 Dumbbell Curls
15 Dumbbell Kickbacks
      Rest 1:00

8 27

WARMUP

3 RNDS
10 sq
10 swings
10 low bx jump
10 kb highpull

BUYIN

2 rnds
10 Prisoner Rotations
15 Banded Lat Pulldowns
10 Ring Rows 1 sec pause at top

then 12 min:

 Accumulate 5-7 Sets
3-5 (weighted) Strict Pullups
   OR 3-5 Negatives 2-3 sec

WORKOUT

two scores - goal 5+ / under 3 min
   7 min AMRAP
5/3 Strict Pullups
     OR 8 Tough Ring Rows
16/12 Front Step Lunge

  on 10:00 Mark

   3 Rounds
8 Jumping (CTB) Pullups
20 Air Squats

BONUS

4 rnds
8-12 Strict Knees-to-elbow
     release & rest 20 seconds
AMRAP Deadhang Hold w/ active scaps
     Rest 1:30

8 26

WARMUP

2 Rnds  
20 Plate Hops
10 PVC Passthroughs
20 Lateral Plate Hops
10 Cuban Press w/PVC
15 Glute Bridges
10 OH Squats w/PVC
5 Vertical Jumps

BUYIN

Accumulate 4-6 Sets 
2-5 (Hang) Power Snatch 

WORKOUT

'Isabel'
30 Snatches 135/95  OR 115/85, 
      OR
30 Power snatches  95/65
      OR
30 Hang Power Snatch65/45

BONUS

2-4 minute each
Lat Smash    (ea/s)
Classic Triceps & Lat Stretch  (ea/s)
Glute Smash & Floss    (ea/s)
Pigeon    (ea/s)

8 22 - Nataly BDay WoD!!!

WARMUP

2 rnds
100m run
6 burpees
10 supers
10 abmats
10 passthru

BUYIN

2K RUN

WORKOUT

LEVEL METHOD 
UPPER/LOWER ENDURANCE TEST

"DIANE"
(deadlifts & handstand pushups
   OR variants)

GOAL: goal time
Choose YOUR level from the
LM MAP

BONUS

Repeat, to improve or meet goal
IF NEEDED

8 21

WARMUP

2 rnds
6 burpees
5 Y-T-W
10 Db Press (ea/s)
5 Y-T-W
10 Ring Rows

BUYIN

3 rnds
10 scap pushups
10 scap pullups
1 min plank
1 min hang

WORKOUT

25 min - goal 7+ rnds
200m Run
12 Wallballs      20/14
8 (Jumping) (CTB) Pullups
5 Piked Pushups   OR   HSPU
     OR 8 box pushups

BONUS

2-4 minutes Each
Lat Smash   (ea/s)
Rotator Cuff Smash & Floss       (ea/s)
Banded Overhead Distraction  (ea/s)

8 20

WARMUP

2 RNDS
10 Ankle Circles (ea/way)
10 Knee     "       " 
10 Hip      "       " 
10 Arm      "       " 
10 Neck     "       " 
1:00 Singleunders
10 Superman Pulses
10 Cossack Sq   (ea/s)
10 Glute Bridges 

BUYIN

Accumulate 4-6 Sets
3-5 (HANG) Power Cleans

WORKOUT

Goal under 12 min
   4 rnds
10 (HANG) Power Cleans 115/75
10 Burpee Over Bar
   OR  Bodybuilder overBar

   THEN
 30 T to B
   OR 25 knee to bar
     OR 35 knee raise

BONUS

    400m run  easy
 2:00-4:00 Glute Smash & Floss (ea/s)
    400m run
 2:00-4:00 Psoas Smash (ea/s)
    400m run
 2:00-4:00 Pigeon (ea/s)

8 19

WARMUP

3 rnds
6 burpees
10 passthru
4 handstands
6 samson stretchs

STRENGTH

4 sets
8 Strict OH press, increasing

WORKOUT

4 rnds -- goal under 15
8-12 strict or jumping Pullups  unbroken
      OR 12 Ring rows
8-12 Unbroken Pushups
      OR 12 box pushups
50 Doubleunders 
      OR 125 Singleunders
Rest 2:00

BONUS

2-4 minutes of wach
Calf Smash  (ea/s)
Classic Calf Stretch          (ea/s)
Pec Smash   (ea/s)
Banded Lateral Opener  (ea/s)

8 15

WARMUP

4 rnds
16 Reverse Walking Lunges
8 Bird Dogs
8 goodmornings, light
8 passthru

BUYIN

3-5 sets
5 DL

WORKOUT

18 min  - any order 
Accumulate 1 min   handstand
100m Kb Suitcase Carry  53/35
Accumulate 1 min  plank - straight arm
6 Turkish Getups  53/35/26

BONUS   

ARMS!
3 rnds
15 Zottman Curls
AMRAP Bench Dips
     Rest 1:30

8 14

WARMUP

2 rnds
   30 sec Burpee
5 Cossack Squats (ea/s)
   30 sec Row
15 Banded Tricep Extensions
   30 sec Singleunders
8 Supine Toes to Bar (upright post)

BUYIN

3 rnds
15 Banded or KB
         Overhead Tricep Extensions
12 Banded Wood Chops  (ea/s)

WORKOUT

4 RNDS  - goal 350+
1:00 Row cal or burpees
    rest 30 sec
1:00  Ring Dips
   OR Pushups OR Box PU
    rest 30 sec
1:00 Doubleunders
     OR   Singleunders
    rest 30 sec
1:00 Toes to Bar
     OR Knees to Elbow
    rest 30 sec

     

BONUS

2:00-3:00 Rotator Cuff Smash & Floss   (ea/s)
5 Scap Pullups Super Slow AND
   5 Scap Pushups Super Slow

2:00-3:00 Overhead Rib Mobilization   (ea/s)
     5 Scap-Pullups  AND  5  -Pushup

2:00-3:00 Lat Smash    (ea/s)
     5 Scap-Pullups  AND  5  -Pushup

8 13

WARMUP

3 RNDS
30 sec Walking Lunges
30 sec Samson Stretch  (ea/s)
30 sec Scap Pullups     slow
30 sec Inch Worms

BUYIN

Accumulate 5-7 Sets
3-5 (WEIGHTED) Strict Pullups OR Negatives - 2-3 sec

WORKOUT

5 RNDS
5-4-3-2-1 - Strict Pullups  OR
     10-8-6-4-2 - Tough Ring Rows
200m run
25-20-15-10-5  -  Front Step Lunges

BONUS

Aerobic Flushing
5:00 Row
       5:00 Jog
4:00 Row
       4:00 Jog
3:00 Row
       3:00 Jog

8 12

WARMUP

6 MIN
100M RUN
8 Deadlifts
8 Front Squats
8 Strict Press

BUYIN

5 MIN 
J ROPE CHALLENGE

    then 

TESTING

WORKOUT

5 RNDS   -  GOAL under 10 min
12 Deadlifts   155 135 95 75 65 55
9 Hang Power Cleans
6 Push Press

BONUS

TESTING

8 8

WARMUP

2 rnds
30 sec burpee
      Rest 20 sec
30 sec Russian KbS light
      Rest 20 sec
30 sec Abmat Situps easy pace
      Rest 20 sec

BUYIN

1K run

WORKOUT

5 rnds
1:00 Squat boxjump 24/20 OR 20/16
    Rest 30 sec
1:00 Deadlift    185/135   OR 135/95 OR 95/65
   Rest 30 sec
1:00 GHD Situps  OR  ABMAT
    Rest 30 sec

BONUS

4 Rounds  
20 Deadbugs
12 Turkish Situps
30 sec Russian Twists
       1:00 Rest

8 7

WARMUP

3 RNDS
30 sec Plank
30 sec Bottom Squat Hold 

2 RNDS
10-15m Duck Walk (add Kb for extra mobility)
30 sec Arch Body Hold

BUYIN

15 min
4 x 5 or 8 - increasing

At least 2:00 Rest

WORKOUT

5 rnds - goal: under 8 min

8 Front Squats  135/95 OR 95/65 OR 75/55
10 Burpees over Bar
    OR 12 Bodybuilders over Bar

BONUS

5 min
accumulate max
L-sit  OR
     Hanging Knee Raise Hold

OR

      400 run/row
2:00 Suprapatellar Smash & Floss   (ea/s)
      400 run/row
2:00 Couch Stretch   (ea/s)
      400 run/row
2:00 Pigeon   (ea/s)

8 6

WARMUP

3 rnds
100m run
8 turkish getups
1 min wallsit
1 min bar hang

BUYIN

 3 rnds
20 Kb Deadlifts
20 Russian KbS
20 American Swings

WORKOUT

In 20 Minutes  Goal: 100+ burpees, 4+ rnds

8 min AMRAP
Burpees

in remaining time: 
 
15 American   OR Russian KbS   53/35/26
30/ 20 doubleunders 
    OR   30 Singleunders
200m Run

BONUS

4 rnds
30 sec Barbell Curls Light
30 sec Banded Tricep Extensions
   Rest 1:00

8 5

WARMUP

3 rnds
100M run/row
6 burpees
10 ring row
10 passthru
10 squats
rotator passthru

WORKOUT 

"BARBARA"
5 rnds - goal under 35 min
20  /15 Pullups  OR 20 ring rows
30 /20/15 Pushups
40 /30 Abmat Situps
50 /40 Air Squats
      3:00 Rest

BONUS

2-4 min  each
Lat Smash     (ea/s)
Overhead Rib Mobilization (ea/s)
Trap Scrub     (ea/s)
Banded Overhead Distraction (ea/s)

8 1

WARMUP

3 rnds
6 burpees
9 HP cleans
6 handstands
100m run/row

BUYIN

4 rnds
30 sec Side Plank  R
30 sec Ring Plank
30 sec Side Plank  L
30 sec Ring Plank

WORKOUT

(21)  -18-15-12-9-6-3   -  goal under 14 min
Front Squats    95/65  OR   55/35

and after each set:
20/15 Abmat Situps

BONUS

2-4 minutes on each
Quad Smash   R
Suprapatellar Smash & Floss R
Couch Stretch R

Quad Smash   L
Suprapatellar Smash & Floss L
Couch Stretch L