AAB:
5min from easy to mod
3 sets: (30sec hard, 30sec easy) w/ 2min easy b/t sets
AAB For Max Cals:
3 sets:
10sec max RPM
10sec easy >60 RPM
10sec max RPMs
20sec easy >60 RPM
3min easy 60 RPM
15sec max RPMs
20sec easy >60 RPM
3min easy 60 RPM
20sec max RPM
10sec easy >60 RPM
20sec max RPM
10sec easy >60 RPM
3min easy <50 RPM
Warm up: 2 min row
Then 1 RFT:
8 push ups
8 ring rows
5 ring scap rows
5 scap PUs
:30 shoulder stretch
:30 shoulder flexion
:30 straddle stretch
Skill:
Muscle up progressions
Metcons: 9 min amrap
10 burpees
10 tuck ups
10 plank Walkouts
10 reach thrus each side
10 seated leg lifts
Complete the following Double Under reps unbroken if able:
200 (L4)
100 (L3)
60 (L2)
40 (L1)
20 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
https://app.romwod.com/routine/20201122-lower-body-03 (18 min)
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2″, 4″, 6″
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH”
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED”
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
Rest 2 minutes between sets
How to approach the percentages each day
How to approach the lifts
Record each set as 1 of your scores for load
You may drop the bar between reps if needed, to regrip and reset
Rest 2 minutes between sets
Rest 60-90 seconds between sets
Rest 60-90 seconds between sets
Complete the following Double Under reps unbroken if able:
190 (L4)
95 (L3)
57 (L2)
38 (L1)
19 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
https://app.romwod.com/routine/20201118-lower-body-02 (18 min)
7 min AMRAP:
25 DU’S or 50 singles
10 PVC Passthroughs
10 PVC Aound the Worlds (L?R)
10 Pull-Ups or Ring Rows
10 T2B or Knee-UPs
For Total Time: “partitioned any way”
300 Double Unders (L4), 200 (L3), 100 (L2), 100 ATT
“S-S-D” (L1), 100 PENGUIN TAPS (
150 Air Squats (L4), 125 (L3), 100 (L2), 75 (L1, 50 (
Complete the following Double Under reps unbroken if able:
180 (L4)
90 (L3)
54 (L2)
36 (L1)
18 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
https://app.romwod.com/routine/20201116-lower-body (18 min)
3 Rounds
1:00 AAB (start easy and increase intensity each round)
100′ alt weighted lunges
10 burpees
20 PVC Passthroughs
20 PVC Around the worlds
spend 10-15 min to work up to working weight
Back Squat for load:
#1: 5 reps @ 85%
#2: 4 reps @ 85%
#3: 3 reps @ 85%
#4: 3 reps @ 85%
– rest 2 minutes between sets –
Complete the following Double Under reps unbroken if able:
170 (L4)
85 (L3)
51 (L2)
34 (L1)
17 (
Complete as many Double Unders Unbroken as possible.
Completed Total Number of DU’s for the Day (Include Challenge DU’s)
https://app.romwod.com/routine/20201115-lower-body
5 min AMRAP
5 cals on AAB
5 Goblet squats
5 burpees
FOR TIME OF:
21-15-9
Dumbbell Front Squats, 2×50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (
-Rest 2 min
21-15-9
Assault Bike Calories (Ladies 18-12-6)
Burpee over Dumbbells
-Rest 2 min
21-15-9
Burpees over Dumbbells
Dumbbell Front Squats, 2×50/35 lbs (L4), 45/30 (L3), 40/25 (L2), 35/20 (L1), 30/15 (
*Score is total time to include rest
