HOSTED BY
FBSC CHRISTMAS WOD 271219
WARMUP
3x warmup rounds
20 Standing Angels
10 Air Squats
5 Inchworms
2x test rounds (split reps)
10 Burpees
20 Kettlebell swings (10 per partner)
10 Air Squats
10 Situps to Kettlebell
WOD “BATMAN RELOADED”
In teams of 2, sharing 1 kettlebell (same weight)
ALWAYS finish each exercise before starting the next
BUY-IN: 30 Burpees, then:
100-80-60-40-20
Kettlebell Swings
Air Squats
Situps to Kettlebell
BUY-OUT: 30 Burpees
KETTLEBELL WEIGHTS
BEGINNER M/F: 16/12kg (You’ve done 0 KB swings before)
INTERMEDIATE M/F: 24/16kg (You have touched a KB before and know how to handle it for multiple reps and sets)
ADVANCED: 28-32/20-24kg (You have been doing a lot of KB swings in your training)
ELITE: 36-40/28-32kg (You’re a fucking savage with the KB and can rip 50+ reps at this weight)
SPARTAN WOD 201219
A. WARMUP
1 Round of
:30s Active Straight Leg Raises per side
:30s Bottom of squat hold
2 Rounds of
10 Alternating Bird Dogs
10 1-1/4 Air Squats
GOBLET SQUATS
MAX REPS @ 50% of BW
(Goal = 25 reps unbroken)
WOD
Workout (not for time)
5 Rounds of
15 heavy KB Sumo Deadlifts (slower down than up)
Max Bent hollow hold / Hollow Rock hold
Bulletproofing
Accumulate 100 Banded Leg Curls
SPARTAN WOD 131219
2 Rounds of
10 Alternating 90/90 Hip switch
10 Single Leg Glute Bridges per side
30s Bent hollow hold
5 Yoga Pushups
GOBLET SQUATS
3×10@50% (approx.)
Rest 1:00 between sets
WOD
1 Round of
30 Jumps to Plate
60 Plate Ground to Overhead
100 Situps
60 Plate Back Squats
100 Cocoons
60 Plate Lunges
30 Jumps to Plate
Finisher
Accumulate 200m Banded Walk
(band at ankles)
SPARTAN WOD 061219
A. WARMUP
1 Round of
:30s Pigeon pose per side
:30s Bottom of squat hold
2 Rounds of
10 Air Squats
10 Single Leg Glute Bridges per side
10 Bent Hollow Rocks
10 Shoulder Taps
GOBLET SQUATS
Work up to 5 heavy Goblet Squats (Max Effort)
WOD
In Teams of 2:
120 Kettlebell Swings
80 Reverse Lunges
80 Cross Body V-Ups
10 Wall Walks
80 Bent Hollow Rocks
80 Foreward Lunges
120 Kettlebell Swings
FINISHER
Accumulate 100 Straight Arm Pulldowns
Accumulate 50 Banded Good Mornings
SPARTAN WOD 291119
WARMUP
2 Sets
3 Wall Walks
6 Air Squats
9 Light KB Swings
12 Hollow Rocks
15 Banded Glute bridges (2s hold every rep)
GOBLET SQUATS
4 sets of 5 reps
2 – 2,5kg heavier than last week
Rest as needed between sets
WOD
In Teams of 2:
100 KB Swings
100 Situps to Kettlebell
30 Partner assisted chin-ups (FULL ROM!!!)
100 Reverse Situps
100 Calories on machine of choice
*split reps whatever way you prefer between partners
FINISHER
0:30s of banded pull aparts
0:30s of banded face pulls
0:30s of split squats per side
*focus on proper execution for 30s over reps.
SPARTAN WOD 221119
A. WARMUP
3 Rounds
:30s on machine of choice @ easy warmup pace
5 Inchworms
15 Banded Pull Aparts
15 Banded Glute Bridges
10 Air Squats
5 Strict Pushups
2-3 Sets of 5 reps up to workout weight for Goblet Squats (last week’s weight – also for WOD)
WOD
10 Goblet Squats (last week’s weight)
10 Burpees
10 Alt. Reverse Lunges (5/side)
20 Goblet Squats (last week’s weight)
20 Burpees
20 Alt. Reverse Lunges
30 Air Squats
30 Burpees
30 Alt. Reverse Lunges
CORE FINISHER
3 Rounds
:30s Standing Pallof hold per side (Draw an I, O, W)
20 Slow situps (feet anchored on Kettlebell, hands next to body)
Rest :30 – :60s
SPARTAN WOD 081119
2 Rounds
10 Calories on machine of choice
5 Inchworms
40m Single Arm Farmers Carry per side
5 Yoga Pushups
5 Air Squats
5 Kettlebell Swings
GOBLET SQUAT PROGRESSION
Every 1:30 x 5 Sets
8 Goblet Squats (+2.5kg more than last week)
Slower down than up!
Buy-in: 40 Burpees
2 Rounds of
30 Heavy Kettlebell Swings
30 Reverse Lunges
30 Cross Body V-Up’s
15 Calories on machine of choice
Buy-out: 40 Burpees
SPARTAN WOD 011119
A. WARMUP
2 Rounds
3 Wall Walks
6 Single Arm KB Swings per side
9 Goblet Squats with 3s hold in bottom
12 High Knees
GOBLET SQUAT PROGRESSION
Every 1:30 x 5 Sets
8 Goblet Squats (heavier than last week)
SKILL
3 Sets per side
3 Single Arm KB Swings
3 Single Arm KB High Pulls
3 Single Arm KB Snatches
WOD
10-20-10
Kettlebell Snatches (per side, switch every 5 reps)
Burpees
Climbers
Cocoons
SPARTAN WOD 251019
3 Rounds
30 banded pass throughs
40m KB Overhead Carry per side
20s bent hollow hold
5 Squat Jumps (as high as possible)
1:00 Row @ target pace
GOBLET SQUAT PROGRESSION
Every 2:00 x 5 Sets
10 Goblet Squats (+2.5kg more than last week)
Slower down than up!
WOD
Team Workout
Changing partners on rower every 3:00 x Team members
1 Partner rows, team completes AMRAP:
5 Burpees, 10 Situps, 15 Squats
Score = Total Rounds + Calories on machine
BODY ARMOR
3 Rounds
20 Shoulder Taps
30s Bent Hollow Hold/ Hollow Rock hold
30s Rest
SPARTAN WOD 181019
A. WARMUP
3 Rounds
12 Air Squats
12 Kettlebell Swings
40m Single Arm Overhead Carry per side
20s Bent Leg Hold
Every 2:00 x 5 Sets
10 Goblet Squats (+2.5kg more than last week)
WOD
AMRAP 20:00
4 Kettlebell Thrusters 16/24kg
6 Knee to Chest / Knees to Elbows
24 Situps (feet anchored on KB)
BODY ARMOR
3 Rounds
15 One Arm High Pulls per side
15 Back Extensions on floor
(Slower down than up)
SPARTAN WOD 111019
WARMUP
2 Rounds
21 Air Squats
15 Calories OR 25 Light KB Swings
9 Inchworms
30s Bent Leg Hollow hold
GOBLET SQUAT PROGRESSION
Every 2:00 x 5 Sets
10 Goblet Squats @25% of Bodyweight
Slower down than up!
WOD
30-20-10
Burpees
Squats
Situps
BODY ARMOR
3 Rounds
30s Side Plank per side
30s Forearm Plank
30s Downward Dog hold
30s Rest
SPARTAN WOD 041019
5:00 Circuit
3 Wall Walks
6 Shoulder Taps (Pushups for Men)
9 Paused Goblet Squats (3s)
12 Standup Angels
WOD
100 Jumping Jacks
50 Waiter Squats 20/12,5kg (change every 5)
40 Reverse Situps
30 DB Power Snatches 20/12,5kg (change every 5)
20 Burpee Tuck Jumps
10 Strict Chin Ups
20 Burpee Tuck Jumps
30 DB Power Snatches 20/12,5kg (change every 5)
40 Reverse Situps
50 Waiter Squats 20/12,5kg (change every 5)
100 Jumping Jacks
SPARTAN WOD 270919
10 Cal on machine
10 Inchworms
10 Cal on machine
10 Air Squats
10 Cal on machine
10 KB Swings
10 Cal on machine
40m Lunges
5 Rounds
10 Goblet Squats with Plate 15/10kg
20 Air Squats
20 Plate Ground to Overhead
30s Forearm Plank
30s Bent Leg hollow hold
BODY ARMOR
3 Rounds
20 Glute Bridges on heels + Plate on Hips
20s Side Plank per side
SPARTAN WOD 180919
A. WARMUP
2 Rounds
15 Calories on machine of choice
10 Suitcase Deadlifts per side
7 1+1/4 Air Squats
5 Burpees over the Kettlebell
WOD
4 Rounds of
25 KB Swings
25 Burpees over Kettlebell
25 Squats
25 Situps to Kettlebell
TABATA
Alternating between L-Sit + Plank
SPARTAN WOD 130919
WARMUP
10 Cal on machine
10 Inchworms
10 Cal on machine
10 Situps
10 Cal on machine
10 KB Swings
40m Samson Walking Lunges
Buy-in: 50 KB Thrusters
4 Rounds
12 Hollow Rocks
15 Banded Good Mornings
18 Situps to Kettlebell (no arms)
21 Glute Bridges (feet together)
24 Kettlebell Swings
30s Handstand hold
Buy-out: 50 Calories on machine OR 50 Burpees
SPARTAN WOD 110919
A. WARMUP
3 Rounds
15 Calories on machine of choice
10 Scapular Pullups
5 Inchworms
6 Lunges per side
6 Reverse Lunges per side
BODY ARMOR
Every minute x 6 Sets
5 Strict Pullups
WOD
24-20-16-12-8-4
Goblet Lunges 20/12kg
Hand Release Push-Ups
Situps to Kettlebell
SPARTAN WOD 060919
WARMUP
15-12-9-6
Banded Good Mornings
Air Squats
Light Single Arm KB Swings
into:
10 Inchworms
5 Burpees
10 KB Swings @ Workout weight
WOD A
250 Burpees
EMOM: 3 KB Swings
OR
WOD B
250 KB Swings
EMOM: 3 Burpees
TIMECAP 30:00
SPARTAN WOD 040919
3 Rounds
15 Banded Good Mornings
15 Air Squats
15 Banded Face Pulls
WOD
4 Rounds
25 KB Deadlifts
10 Hand Release Pushups
25 Weighted Situps 15/10
10 Australian Pullups
BODY ARMOR
100 Banded Pushdowns
SPARTAN WOD 300819
400m Jog
12 Light Kettlebell Swings
11 Air Squats
10 Lunges
9 Situps
8 Reverse Lunges
7 Banded Pullups
6 Dead Stop Kettlebell Swings @ workout weight
5 Inchworms
4 Burpee Tuck Jumps
3 Wall Walks (nose to wall)
2 Strict Pullups
10s Handstand hold
200m Jog
WOD
As many rounds as possible in 25 minutes
21 Kettlebell Swings
15 Burpee Tuck Jumps
9 Pullups
400m Run
Sub for Run: 500m Row OR 400m Ski Erg
BODY ARMOR
4 Rounds
Single Arm Farmers Carry per side with KB
SPARTAN WOD 280819
A. WARMUP
12-9-6-3
Air Squats
Light KB Swings
Hand Release Pushups
B. TIRE FLIP TECHNIQUE
WOD
TABATA (4x on 2:00 of Rest)
20s on/10s off
1. Calories Airbike
2. Half Burpees
3. Cross Body V-Ups
4. Tire Flips
5. Kettlebell Swings 24/16kg
6. Squat Jumps
7. Reverse Situps
8. Calories Ski Erg
BODY ARMOR
50 Dumbbell Pull Press
50 Banded Pull Aparts
SPARTAN WOD 230819
7 of each:
Inchworms
Calories on machine of choice
Glute Bridges with a 5s hold on top
One Arm Kettlebell Swings per side
Arrested Supermans
Wall Walks
WOD
21-15-9
Kettlebell Swings
Reverse Situps
Goblet Squats
Leg Levers
Burpees
BODY ARMOR
3 Rounds
15 Single Leg Glute Bridges per side (3s down)
10 Suitcase Deadlifts per side (3s down)
20s Hollow Rock hold
SPARTAN WOD 200819
WARMUP
21 Banded Pass throughs
21 Heavy-ish Russian Kettlebell Swings
15 Banded Pull Aparts
15 Light American Kettlebell Swings
9 Slow Goblet Squats
9 American Kettlebell Swings @ WOD weight
5 Wall Walks – nose to wall
WOD
50-40-30-20-10
American Kettlebell Swings
Air Squats
V Ups
Timecap: 30 minutes
BODY ARMOR
3 Sets
40m heavy Farmer Carry
20 Glute Bridges
SPARTAN WOD 130819
2 Rounds
10 Calories on machine of choice
40m Single Arm Overhead Carry Left
10 Calories on machine of choice
40m Single Arm Overhead Carry Right
10 Calories on machine of choice
30s Handstand hold against wall
4 Rounds
15/20 Calories on machine of choice
8 Kettlebell Cleans Left
8 Single Arm KB Push Press Left
8 Kettlebell Cleans Right
8 Single Arm KB Push Press Right
40 Situps to Kettlebell
BODY ARMOR
3 Rounds
10 One Arm High Pulls per side
*On the last set: AMRAP High Pulls, starting with the weaker arm
SPARTAN WOD 090819
WARMUP
2 Rounds
200m Jog or 1:00 on machine of choice
8 Suitcase Deadlifts per side
8 KB Swings
8 Alternating Lunges
30s Plank
30s Bent Leg Hollow hold
1 Round
6 Dead stop Kettlebell Swings
6 Goblet Reverse Lunges
30 Bicycle Crunches
WOD
5 Rounds
12 Dead Stop Kettlebell Swings 24/16
12 Goblet Reverse Lunges 24/16
12 Cross Body V Ups per side
12 Cocoons
BODY ARMOR
4 Rounds
20s Glute Bridges
20s Arrested Supermans
20s Rest
SPARTAN WOD 060819
15 Calories on machine
15 Air Squats
12 Calories on machine
12 Inchworms
9 Calories on machine
9 Burpees
6 Calories on machine
6 Dead Stop Kettlebell Swings
20s Handstand hold against wall
5 Sets
5 Chin Ups
5 Pushups
*Try to add weight or use lighter Band each round
WOD
AMRAP 20
5 Wall Walks
10 Burpees Over Kettlebell
15 Squats
20 Weighted Situps to Kettlebell
PLANK K.O.
SPARTAN WOD 310719
WARMUP
400m Jog
then:
2 Rounds
5 Inchworms
5 Goblet Squats
5 Pushups
5 Kettlebell Swings
WOD
3 ROUNDS
400m Run
21 Kettlebell Swings
15 Air Squats
9 Pushups
BODY ARMOR
3 Rounds
40m Overhead Carry Left
40m Overhead Carr Right
10 Tempo Leg Levers (3s down)
SPARTAN WOD 260719
WARMUP A
3 Rounds
6 Inchworms
8 Sprawls
10 Suitcase Deadlifts per side
20s Handstand hold (nose against wall)
WOD
30-20-10
Sumo KB Deadlifts 40/32kg
Lunges
Plate Situps to Kettlebell 10/5kg
Cross Body V Up’s
*After every round: 15/10 calories on machines
BODY ARMOR
3 Rounds
40m heavy Farmers Carry
15 Single Leg Glute Bridges per side
7/5 Tempo Pushups (3s down)
7/5 Tempo Pullups (3s down)
SPARTAN WOD 240719
WARMUP
3 Rounds
3 Wall Walks
6 Scapular Pullups
9 Calories on machine
BODY ARMOR
4 Rounds
5 KB Deadlifts
5 Strict Pullups
5 Strict Dips
Rest 1:00
WOD
EMOM FOR 20 MINUTES
6 Pushups
8 KB Swings
10 Air Squats
SPARTAN WOD 190719
WARMUP A
2 Rounds
5 Pullups
10 Pushups
15 Air Squats
20 Banded Good Mornings
25 Double Under Jumps
WOD
In Teams of 2
Every team completes a total of:
50 Hand Release Pushups
30 Cal Echo Bike
50 Plate Back Squats 15/10
30 Cal Ski Erg
50 Plate Ground to Overhead 15/10
30 Cal Row
50 Overhead Lunges 15/10
30 Cal Xebex Bike
50 Plate Jumps
30 Burpees
50 Cocoons
Timecap: 40 minutes
BODY ARMOR
Accumulate 1:30 Handstand hold
every time you break: 20 Cross Body V-Ups
SPARTAN WOD 170719
WARMUP A
2 Rounds
6 Inchworms
6 Suitcase Deadlifts
6 Kettlebell Swings
6 Goblet Squats
20s Plank hold
10s Chin over Bar hold
Men: 24kg
Women: 16kg
WOD
As many rounds as possible in 15 minutes
3 Burpees
3 Kettlebell Swings
3 Squats
6 Burpees
6 Kettlebell Swings
6 Squats
9 Burpees
9 Kettlebell Swings
9 Squats
….
keep adding 3 reps to every exercise until 15 minutes are done.
BODY ARMOR
Accumulate
50 Banded Good Mornings
2:00 Bent Leg Hollow hold
1:00 Wall Sit
SPARTAN WOD 120719
WARMUP A
2 Rounds:
200m jog / 250m Row
40m Lateral Walk per side
40m Walking Lunges
6 Goblet Squats (3s down)
6 Suitcase Deadlifts per side (3s down)
6 Kettlebell Deadlifts (3s down)
6 Eccentric Pushups (3s down)
WOD
5 Rounds
20 Alternating Goblet Reverse Lunges
10 Burpees
20 Situps to Kettlebell
10 American KB Swings
Kettlebell: 24/16kg
BODY ARMOR
Tabata 10/10
10 Rounds
10s eccentric KB Deadlift 40/28kg
Tabata
10 Rounds 20/10
Alternating between Cross Body V Ups & Cocoons
SPARTAN WOD 100719
2 Rounds
20 Alternating Bird Dogs per side
10 Banded Good Mornings
6 Suitcase Deadlifts per side
10 Glute Bridges (2s hold)
6 Scapular Pullups
BODY ARMOR
5 Rounds, not for time
14 KB Sumo Deadlifts
7/5 Strict Pullups
14 Sumo Deadlift High Pulls
30s Bent Leg hollow hold
Deadlifts
Men: 32-40
Women: 24-28
Sumo Deadlift High Pulls
Men: 16-24
Women: 8-12
FINISHER
100/70 Banded Tricep Pushdowns
*every time you break:
3 Squats, 3 Burpees
SPARTAN WOD 050719
WARMUP
400m Jog
10 Dead Stop KB Swing
5 Pullups, 3s down
5 Slow Pushups
5 Slow Air Squats
200m Run @ workout pace
15Dead Stop KB Swing
3 Pullups
3 Pushups
3 Slow Air Squats
2:00 REST
WOD (EVA-MODIFIED)
5 Rounds
400m Run
30 KB Swings
5 Pullups
10 Pushups
15 Air Squats
if not able to run:
Row = 500m
Airbike = 1200m air bike
Ski = 400m ski
BODY ARMOR
SPARTAN WOD 030719
WARMUP A
3 Rounds
5 Wall Walks / Sumo Inchworms
10 Air Squats, arms overhead
5 Strict Pullups
WOD
3 Rounds
50 Jumping Jacks
10 Single Arm Thrusters per side
20 Leg Levers
10/7 Calories on machine
Women: 6-12kg
Men: 12-20kg
BODY ARMOR
3 Rounds
40m Farmers Carry
20 Glute Bridges
10 Shoulder Taps
Women: 20-24kg
Men: 28-32kg
SPARTAN WOD 280619
WARMUP
1 SLOW Round
5 Burpees (feet on ground)
5 Air Squats (3s down)
5 Crunches (hold 3s at knee)
7/5 Calories on machines
1 FAST Round
3 Burpee (feet on ground)
3 Air Squat (3s down)
3Crunch (hold 3s at knee)
7/5 Calories on machines
2:00 REST
WOD
APHRODITE
50-40-30-20-10
Burpees
Squats
Situps
Scaling Option:
Start at 40…
Note time
BODY ARMOR
Accumulate:
2:00 Handstand hold / Box Hs hold / Plank hold
1:30 Hollow Rock hold / Bent Leg Hollow hold
1:00 Supinated Grip Bar Hang
SPARTAN WOD 260619
2 Rounds
10 Warrior Squats
5 Strict Chin Ups (3s down
10 Side Plank Rotations per side
7 Calories on machines
WOD
1 Round
30 Bench Jump Overs
30 Jumping Pullups / Pullups
30 Situps to Kettlebell
30 Kettlebell Swings 24/16kg
30 Reverse Lunges
30 Knee Raises / Knee to Elbow
30 Pushups
30 Air Squats
30 Burpees
30 Calories on machine
BODY ARMOR
TABATA
Switch between Bent Leg Hollow hold + Plank
SPARTAN WOD 210619
WARMUP A
2 Rounds
3 Wall Walks / 6 Sumo Inchworrms
6 Strict Pullups (3s eccentric)
9 Plate Ground to Overhead (2s hold)
10s L-Sit
20s Plank
1-2 Rounds to define workout weight
5 Plate Ground to overhead
5 Burpees over Plate
5 Plate Situps
5-10-20-30-20-10-5
Plate Ground to Overhead
Burpees over Plate
Plate Situps
Women: 5-10kg
Men: 15-20kg
BODY ARMOR
4 Rounds
30s Plate Overhead hold
20 Russian Twists
40m Plate Push
SPARTAN WOD 190619
WARMUP A
3 Rounds
3 Strict Pullups (4s down)
6 Yoga Pushups
9 Dead Stop Kettlebell Swings
12 Reverse Lunges
WOD
1 Round
75 Jumping Jacks
25 Burpees
25 Leg Levers
50 Kettlebell Swings
25 Reverse Situps
25 Burpees
75 Jumping Jacks
BODY ARMOR
4 Rounds
12 Suitcase Deadlifts per side
60s Plank (accumulate)
20s Single Leg L-Hold per side
Rest as needed between Sets
SPARTAN WOD 140619
WARMUP A
400m Jog, then:
5 reps of every movement
WOD
In a Team of 2 (every Partner completes 30 reps)
60 Burpees to target
60 Sandbag Deadlifts 45/20
60 Pushups / Knee Pushups
60 Goblet Squats 24/16
60 Calorie Row
60 KB Swings 24/16
60 Calorie Airbike
60 Wall Ball Shots
60 Sync Situps
60s Plank
Timecap: 35 min
BODY ARMOR
2 minutes Supinated Dead Hang on Bar
1 minute L-Sit
1 minute Push Up hold in Bottom
*every time you drop: 10s Goblet Squat hold 24/16
SPARTAN WOD 120619
2 Rounds
30 Jumping Jacks
3 Strict Pullups
9 Pushups
12 Air Squats
WARMUP B
2 Rounds to determine WOD weight
5 Dumbbell Front Squats
10 Dumbbell Lunges
WOD
5 Rounds
10 Burpees to Target
20 Leg Lifts
10 Dumbbell Front Squats
20 Dumbbell Lunges
RX: 22,5/15kg
BODY ARMOR
3 Rounds
12-15 Dumbbell Floor Press
12-15 Dumbbell Bent Over Rows
20 Glute Bridges
Rest 60s
SPARTAN WOD 070619
WARMUP A
3 Rounds
5 Inchworm to Pushup
10 Squat Jumps
10s Goblet Squat hold in bottom position
WARMUP B
Kettlebell Swing Technique: American + Russian
Burpee Goblet Squat Technique
WOD
5 Rounds
10 Burpee Goblet Squats
15 Situps to KB
10 American / Russian Kettlebell Swings
15 Toes to Bar / Knees to Elbows / Leg Lifts
Men: 24kg+
Women: 16kg+
BODY ARMOR
3 Rounds
10 Side Plank Elbow Touch per side
7 Pushups / Diamond Pushups
4 Chin Ups (3s eccentric)
SPARTAN WOD 310519
WARMUP A
2 Rounds
10 Standup Angels
10 Sumo Inchworms
10 One and a Quarter Air Squats
5 Strict Pullups / Banded StrictPullups
WARMUP B
2 Rounds
5 Plate Ground to Overhead
5 Burpees to Plate
5 Plate Back Squats
5 Russian Twists with Plate
WOD
3 Rounds
25 Plate Ground to Overhead
25 Burpees to Plate
25 Plate Back Squats
25 Russian Twists with Plate
Men: 15kg+
Women: 10kg+
BODY ARMOR
4 Rounds
10-15 French Press
10-15 Plate Curls
15 Curl Ups
Tempo: 4s down
SPARTAN WOD 240519
WARMUP
3 Rounds
20m Burpee Broad Jumps
3 Wall Balls
20 Walking Lunges with arms overhead
3 Pushups
20 Jumping Jacks
WOD
3 Rounds
10 Single Arm Thrusters per side 10/15kg+
10 Pullups
30 V-Ups
40 Goblet Lunges 15/20kg+
HALF KNEELING SINGLE ARM DB PRESS
3 Sets: As close to failure as possible
60s Rest
Men: 15kg+
Women: 10kg+
SPARTAN WOD 170519
WARMUP A
3 Rounds
20m Bear Crawl
20m Crab Walk
WARMUP B
2 Rounds
5 Goblet Squats
5 Burpees over the Kettlebell/Dumbbell
5 Situps
WOD
30-25-20-15-10
Goblet Squats
Burpees over the Kettlebell
Situps (feet anchored in Kettlebell)
Men: 24kg+
Women: 16kg+
CORE STABILITY
8 Rounds
20s Plank
10s Bent Leg hollow hold