10 31 - Anon BDay WoD

Anonymous by request. :-)

WARMUP

3 rnds
44 j rope
10 passthru
8 turkish getups
20 sec L-hang

BUYIN

5 min
Ham stretch
back stretch

WORKOUT

3 rnds
37 burpees
11 WB
1K run

BONUS

one strength movement

10 30

WARMUP

10 min
4 burpees
20 arm swings both ways
30 hang
10 pass thru
10 tuck jump

BUYIN

12 min

5 x 5  Box Step-ups 
   (ea/s) w/Dbs in Hand - Building

WORKOUT

12 MIN AMRAP

10 Single-arm Kb Swing -  53/35 R
10 Kb Front Rack Lunges
150m Shuttle Run

10 Single-arm Kb Swing         L
10 Kb Front Rack Lunges
150m Shuttle Run

BONUS

4 Rounds  
30 sec Ring Body Saw
30 sec Hollow Rock
1:30 Pigeon   (ea/s)

10 29

WARMUP

8 MIN
8  Russian KbS*
5  Goblet Squats* (BUILD)
3  Vertical Jumps to target
10 sec Fast Feet in place (push pace)
30 sec  Super Front Rack (ea/s)

BUYIN

PWR CLEAN
10 MIN

1 every 30 sec, building

WORKOUT

at 1 min  &  10 min
4 min AMRAP
6 TtB
9 Box Jumps  24/20
12 Wallball  20/14

at 5 min & 15 min 
4 min
400m run
AMRAP Burpee over bell

BONUS

2 rnds
   2:00 row
2:00 Pec Smash (ea/s)
   2:00 row
2:00 Banded Lateral Opener (ea/s)

10 28

WARMUP

10 MIN

10m Bear Crawl (out)

10m Crab Walk (back)

10 Box Stepups

10-20s Hollow Body Hold

BUYIN

12 min

one-arm OH press

Accumulate 4-6 Sets

    5 Reps (ea/s)   Building

WORKOUT

AMRAP - GOAL - 300 plus

13 minutes

50 sec on/

10 sec transition

A) Piked Pushups

B) Knee Raise Hold

C) Box Pistols 

   x 2

Rest 1 min 

50 sec on/

10 sec transition

A) Pushups→ Box Pushups

B) Abmat Situps

C) Air Squats

   x 2 

BONUS

3 Rounds 

10  Scap Pullups w/2 sec hold at top

10  Scap Pushups w/2 sec hold at top

10  Single-leg Glute Bridge (ea/s) 

2:00  Seated Straddle

10 24

WARMUP

3 rnds
100m run
6 burpee
10 passthru
8 handstand
8 turkish getup

BUYIN

BALANCE
Accumulate 4-7 Sets
5 Front Scales    (ea/s)
5 Back Scales    (ea/s)
30 sec Handstand / pike HS
                 

WORKOUT

5 rnds

40 sec On/20 sec Off 
Stations

a) Wallballs     20/14
b) Box Stepups 24/20
c) American KbS 53/35
d) Row or  Run
       Rest 1:00

BONUS

4 Rounds For Quality
12 Barbell Curls
30 sec Glute Bridge March
AMSAP L-sit
       Rest 1:30 sec

10 23

WARMUP

Use a light plate:
 2 RNDS
10 Squats holding plate
10-15m  Walking Lunges (out)
10-15m  Duck Walk (back)
20 sec  Plank w/ plate on butt
10-15m  Bear Crawl (out)
10-15m Crab Walk (back)
10  Press w/ plate 

BUYIN

10 MIN
 Accumulate 4-6 Sets
5 Thrusters

WORKOUT

4 rnds - goal, under 20 min
12 Db Snatch 50/35
         Non-dominant  (ND)
10 Db Thruster       (ND)
6 Burpees over Db
12 Db Snatch     (D)
10 Db Thruster  (D)
6 Burpees over Db

BONUS

2 rnds
 2:00 Jog
 2:00 Barbell Shoulder Shear (ea/s)
 2:00 Row
 2:00 Overhead Rib Mobilization (ea/s)

10 22

WARMUP

 400m Run

THEN

3 rnds
25 Plate Hops
15 Ring Rows
8 Prisoner Rotations

BUYIN

4 x 10 Barbell Row -  Building

2:00 Rest

WORKOUT 

8-7-6-5-4-3-2-1    -   GOAL under 18 min
(Jumping) (CTB) Pullups
Box Jumps 24/20

  Directly Into

2-4-6-8-10-12-14-16-18-20
Abmat Situps
Doubleunders OR Singleunders   x 3

BONUS

2 rnds
1:30 Row
    1:30 Classic Calf Stretch (ea/s)
1:30 Row
   1:30 Lat Smash (ea/s)
1:30 Row
   2:00 Cobra Stretch

10 21

WARMUP

3 RNDS
100M RUN
20 Air Squats
10 Thoracic Rotations (ea/s)
30 sec Classic Calf Stretch

BUYIN

10 MIN
4 x 5  OR  4 x 8
Rest 2:00    Building

WORKOUT

ALT 'TABATAS' -  8 min each pair
 
    goal, over 160

8 min
20 sec Goblet Squats  53/35
     Rest 10 sec
20 sec of Plank
      (add weight as necessary)
     Rest 10 sec

     at 10:00 

8 min
20 sec Russian KbS  53/35
     Rest 10 sec
20 sec of Hollow Rock
     Rest 10 sec
         

BONUS

4 Rounds
15 Hammer Curls alt    (ea/s)
12 Diamond Pushups
2:00 Seated Straddle

10 17

WARMUP

3 RNDS
8 SQ
6 tuck jump
10 pass thru
5 handstand

STRENGTH

Any two movements

WORKOUT

4 min AMRAP
Cal Row Or burpees

   at 5:00
4 min AMRAP
10 DB Snatch 50/35
10 Abmat Situps
 
 at 10:00
4 min AMRAP
Box Jumps 24/20

  at 15:00
4 min AMRAP
burpees
    or
1k run

BONUS

4 rnds
8 Peterson Stepups   (ea/s)
10 Clamshells    (ea/s)
10 Deadbugs     (ea/s)

10 16

WARMUP

8 minutes  
30 sec  Deadhang Hold
10-15m  Walking Lunge
10  PVC Passthroughs
10m  Inch Worms
5  Leg Swings (ea/s/way)
5  Box Jumps   (higher every round)

BUYIN

5 RNDS
100m run
6 turkish getups

WORKOUT

20 min AMRAP     - goal 10+
4 Jumping CTB  Pullups
6 Burpee Box Jumps 24/20
10 Wallballs      20/14

BONUS

CORE
40 Banded Wood   Chops  (ea/s)
3:00 Russian Twist
20 Bird Dogs (ea/s)

10 15

WARMUP

200m Jog
200m Run

then

3 rnds
4 burpees
10 pass thru
20 arm swings
10 tuck jump

BUYIN

12 min
 Accumulate 4-6 Sets
4 Hang Power OR POWER Snatch

WORKOUT

ALTAP - goal under 12 min
21 Power Snatch  65/45
 60 Doubleunders  OR
       100  Singleunders
18 Power Snatch
 50 Doubleunders  OR
           80 Singleunders
15 Power Snatch
 40 Doubleunders  OR
           60 Singleunders
12 Power Snatch
 30 Doubleunders  OR
           40 Singleunders
9 Power Snatch
 20 Doubleunders  OR
           20 Singleunders

BONUS

3 rnds
10 Y-T-W
10 Wall Slides
10 Single-leg Glute Bridges (ea/s)
    Rest 1:00
 

10 14

WARMUP

10 MIN
100M RUN
10 BX DIP Pushdown
12 One-arm Kb Swings (light) (6 ea/s)
3 Yoga Pushups
10 DBL UNDER (attempts)

BUYIN

Accumulate 4-6 Set

1-3 Strict Pullups
   +   2-5 Ring Dips

OR

5 Scap Pullups 1s 2 top
3-8 Bench Dips
10-20 sec Ring Stabilize

WORKOUT

15 min
6 slap Pushups
9 Deadlifts  135/95
12 Air Squats
150m shuttle run

BONUS

3 rnds
10 Deadbugs           (ea/s)
10 Turkish Situps    (ea/s)
10 Single-leg Deadlifts    (ea/s)

10 10

WARMUP

3 rnds
100M run
10 passthru
6 burpees
5 handstand
rotator prehab

BUYIN

Kb Snatch Review
15 Russian KbS
12 Single-arm KbS
10 Single-arm KbS w/pull at top
2:00 Kb Snatch Practice

then

     Doubleunder Review
1:00 Singleunders
1:00 Singleunder w/Doubleunder Bound
1:00 Penguin Jumps
2:00 Doubleunder practice

WORKOUT

65 Burpees
  50 Box Jumps 24/20
    30 Kb Snatch 53/35 (15 ea/s)
150 Doubleunders
    50 Russian KbS
  50 Box Stepups
800m Run

[CHECK EMAIL FOR SCALING]

BONUS

2:00-4:00 Each
Calf Smash    (ea/s)
Hamstring Smash & Floss    (ea/s)
Glute Smash & Floss    (ea/s)
Seated Straddle

10 9

WARMUP 

8 MIN
3-5 Yoga Pushups Slow
5 Wall Squats in OHS position Slow
5 Db Press + OH Reverse Lunge (ea/s)

BUYIN

15 MIN
Accumulate 4-7 Sets
5 Overhead Squats
   Building

WORKOUT

ALTAP
10-9-8-7-6-5-4-3-2-1
• Overhead Squat   65/45
• Burpee over Bar
• Wallball   20/14

BONUS

3 RNDS 
8 Peterson Stepups       (ea/s)
10 Side Plank Hip Abductions   (ea/s)
10 Single-leg Deadlifts  (ea/s)

10 8

 WARMUP

8 minutes  
30 sec  Glute Bridge March
10  Russian KbS
30 sec  Bird Dog
8  Kb Halo ea/way
30 sec  Dead Bug

BUYIN

12 MIN
Accumulate 4-7 Sets
3 Hang Power Cleans
    Building

WORKOUT

12 MIN
9 Power Cleans  95/65
6 Toes to bar

Every 2:00=   100m Shuttle

BONUS

4 RNDS
bike/Row/Run
2:00 @60%
2:00 @70%
1:00 @85-95%
  REST 1:00 <50 nbsp="" p="" pace="" walking="">

10 7

 WARMUP

1:00 Squat Hold (full contact w ground)
10 Leg Swings (ea/way/s)

2 Rounds
15 Banded Lat Pull Down
10 Goblet Squats
10 Ring Rows
10 Db Press (ea/s)

BUYIN

2k run/row/bike

WORKOUT

3-5  Strict Pullups
    10 sec transition
10  Thrusters
          1:40 Rest

Each set increase thruster weight

BONUS

4 rnds
5 Jefferson Curls
10 Banded Wood Chops
30 sec Russian Twists
     Rest 30 sec

10 3

WARMUP

10 min
10m Inch Worms
10m Duck Walks
10m Walking Lunges

BUYIN

2k tun/row

WORKOUT

5 rnds
10 Front Squat   95/65
200m run
20/15 Wallballs        20/14
30 Abmat Situps

BONUS

3 Rounds 
10 Cossack Squats (ea/s)
15 Frog Pumps   add weight as needed
10 Zottman Curls

10 2

WARMUP

3 RNDS
30 sec Arm Circles
10 Scap Pullups
30 sec Cat Cow
10 Press w/Barbell
10 Thoracic Rotations (ea/s)

BUYIN

15 MIN
Accumulate 4-7 Sets
5 Push Press  -  Building

WORKOUT

10 MIN AMRAP
15 Box Jumps     24/20
12 Push Presses 95/65
9 Burpee over Bar

BONUS

20 minutes  
400m Run/Jog
500m Row
30 Cal bike

10 1

WARMUP

3 RNDS

6 burpees
6 handstands
9 passthru
rotator prehab

BUYIN

8 minutes  
10 Pallof Press (ea/s)
 100m Shuttle Run
10 Wood Chops (ea/s)
 100m Shuttle Run
20 Arch-body Pulses

WORKOUT

6 rnds

1) Row/Bike/Sled/Run
2) Handstand Hold 
     →   Piked Handstand
3) Doubleunders→  Singleunders
4) Russian KbS  70/53    53/35

BONUS

4 Rounds  
10 Lying External Rotations (ea/s) w/1s hold at top
 12 Banded Face Pulls w/1s hold at top
 10 Scap Pushups slow

1:30 Calf Smash   R
1:30 Classic Calf Stretch   R
1:30 Calf Smash   L
1:30 Classic Calf Stretch   L