600 Meter Run
21 Pull Ups
400 Meter Run
21 Sumo Deadlift High Pulls (95/65)
400 Meter Run
21 Pull Ups
600 Meter Run
Coach Irvin Birthday WOD
For Time:
Buy In: 200 Double Unders
1 Round
10 Hang Power Cleans (135/95)
15 Toes To Bar
Rest 3 Minutes
Buy In: 100 Double Unders
2 Rounds
9 Single Kettlebell Thrusters (53/35)
9 Toes To Bar
Rest 3 Minutes
Buy In: 75 Double Unders
3 Rounds
3 Power Cleans (185/125)
6 Toes To Bar
RX+: Heavier Weights or Muscle Ups
“Always Remembered”
(Team Version)
Teams of 2:
2001 Meter Row “Buy-In”
Directly Into…
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Directly Into…
2977 Meter Row “Cash-Out”
Build To A Heavy Complex
3 Deadlifts
2 Hang Power Cleans
1 Power Cleans
AMRAP 20:
60 Double Unders
400 Meter Run
200 Meter Single Arm Farmers Carry (50/35)
AMRAP 5
Buy-in: 35/25 Calorie Bike
15 Front Squats (115/85)
20 Abmat Sit-ups
Rest 5 Minutes
AMRAP 5
Buy-in: 25/18 Calorie Bike
10 Front Squats (115/85)
20 Abmat Sit-ups
Rest 5 Minutes
AMRAP 5
Buy-in: 15/10 Calorie Bike
5 Front Squats (115/85)
20 Abmat Sit-ups
Push Jerk
Build To A Heavy Single
For Time:
400 Meter Run, 21 Power Cleans
400 Meter Run, 15 Power Cleans
400 Meter Run, 9 Power Cleans
200 Meter Run, 9 Push Jerks
200 Meter Run, 15 Push Jerks
200 Meter Run, 21 Push Jerks
Barbell- 95/65
For time:
200m Farmers Carry
40 Sit-ups
60 Double KB Deadlifts
800m Run
60 Double KB Deadlifts
40 Sit-ups
200m Farmers Carry
Kettlebell: 53's/35's
For Time:
1 Mile Run
50 Dumbbell Snatch (50/35)
75/50 Calorie Row
50 Burpees
Build To A Heavy Complex
1 Hang Squat Clean
1 Front Squat
1 Overhead Press
2 Rounds:
50/35 Cal Bike
21 Front Squats
21 Push Presses
21 Hang Clusters
Barbell: 95/65
5 Rounds
1:00 Single Dumbbell Hang Clean & Jerks (50/35)
1:00 Box Jumps (24/20)
1:00 Dumbbell Renegade Rows
1:00 Rest
Bench Press
Build To A Heavy Set of 3
For Time:
Buy-in: 50/35 Calorie Row
3 Rounds
400 Meter Run
20 Wall Balls (20/14)
40 Abmat Sit-ups
Cash-out: 50/35 Calorie Row
AMRAP 4:
21/15 Calorie Bike
21 Burpees
21 American Kettlebell Swings (53/35)
Rest 4 Minutes
AMRAP 4:
15/12 Calorie Bike
15 Burpees
15 Goblet Squats (53/35)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Bike
12 Burpees
12 Russian Kettlebell Swings (53/35)
Build To A Heavy Complex
1 Hang Power Snatch
1 Overhead Squat
21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55)
After Each Barbell Set: 30 Double Unders
BURPEE MILE!!!
Join us at the beach (the gym will be closed) off of PCH and Newland.
Feel free to park at the gym at 830am and join us for a power walk to the beach or meet us directly on the sand at 9am.
-Distance will be marked.
-Compete individually or in teams of 2, 3 or 4 people
-Participants will complete a burpee and then broad jump for 1 mile
3 Rounds:
800 Meter Run
5 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell Reverse Lunge
Build To A Heavy Set of 3 Each Leg
4 Rounds
21/15 Calorie Bike
18 Alternating Dumbbell Snatches (50/35)
15 Burpees
12 Single Dumbbell Reverse Lunges (50/35)
20 Minutes, With a Partner:
Max Meters of Running
Partner 1: 400 Meter Run
Partner 2: 10 Barbell Rows (135/95)
Plank Until Partner Returns
Alternate On The Runs
Deadlift On the 1:30 x 5 Rounds
5 Deadlifts
3 Rounds
AMRAP 3
15 Deadlifts (185/125)
30 Jumping Air Squats
Max Cal Row
Rest 3 Minutes
6 Rounds
200 Meter Run
15 Abmat Sit-ups
10 Hang Power Cleans (115/85)
EMOMx 8
3 Overhead Squats
For Time:
20 Power Snatches (95/65)
20 Burpees
20 Overhead Squats (95/65)
20 Burpees
20 Squat Snatches (95/65)