8point5 Training

4 ROUNDS Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min)   20 Single Unders (or Taps) 5 Snatch Right  5 Snatch Left 7 Goblet Squats   Rest 1 Min Between Each 3 Min  For this WOD you will perform 20 single unders or taps, skip overs or hop overs.  5 snatch on your right arm, 5 snatch on your left arm, then 7 goblet squats for 3 minutes. When the clock hits 3 minutes, you'll rest for 1 minute and then repeat that cycle for a total of 4 rounds or...

METCON FOR TIME 100-80-60-40-20 KB Swings50-40-30-20-10 Air Squats 25-20-15-10-5 Burpees 100 Swings, 50 Air Squats, 25 Burpees, 80 Swings, 40 Air Squats, 20 Burpees until you reach the final round of 20 Swings, 10 Air Squats, 5 Burpees! KB swings as taught by coach.Air Squats - For the Air squats, start with your feet shoulder width apart. Ensure you keep your chest high and your heels digging into the ground, move your butt back and down until your butt is lower then your knees, avoid collapsing at the bottom, drive up from the bottom position and stand fully.Burpees - For...

18 Min AMRAP: (As Many Rounds and Reps as Possible in 18 Min)4 Burpees2 Unweighted Lungesters For the burpees try to ensure your chest and thighs tough the floor on each rep with a jump and clap above your head to finish.For the Unweighted Lungester, you'll do a lunge + a lunge + a squat. You can also sub these with a step-up + step-up + squat!   OR 30 ROUNDS FOR TIME3 BURPEES1 LUNGESTER For the burpees try to ensure your chest and thighs tough the floor on each rep with a jump and clap above your head to finish. Dumbbell/KB...

15 Min AMRAP(As Many Rounds and Reps as Possible in 15 Min)12 Alternating Step Ups10 Push Ups8 Goblet Squats6 Overhead PressScore: Total number of completed rounds + any additional reps For this WOD you will do 12 alternating step-ups, 10 push-ups, 8 goblet squats, and 6 overhead presses as many times as you can in 15 mins. For the step ups, you will choose a height that will challenge you, but that you feel comfortable stepping up and down.Make sure to put your WHOLE foot on the step each time.  Don't allow your knee to cave in and drive out of...

12 Min AMRAP(As Many Rounds and Reps as Possible in 12 Min)20 Taps10 KB Swings10 Sit Ups For this WOD, you'll do 20 taps or single under skips or line hop overs, 10 KB/DB swings, and 10 sit-ups for 12 minutes total.For the sit ups, try to come all the way up and control the decent.  ENJOY!