-|||--Rivet WODs--|||-
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Sat, 9/25/2021 RivetFit
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FIT30
For Time
2 Rounds
12 DB Thrusters (15s/10s)
12 DB Alternating Renegade Rows (15s/10s)
25 AbMat Sit-Ups
400 Meter Run
2 Rounds
9 DB Thrusters (25s/20s)
9 DB Alternating Renegade Rows (25s/20s)
15 AbMat Sit-Ups
400 Meter Run
2 Rounds
6 DB Thrusters (35s/25s)
6 DB Alternating Renegade Rows (35s/25s)
10 AbMat Sit-Ups
400 Meter Run
FIT45
For Time
3 Rounds
12 DB Thrusters (30s/25s)
12 DB Alternating Renegade Rows (30s/25s)
25 AbMat Sit-Ups
800 Meter Run
3 Rounds
9 DB Thrusters (40s/30s)
9 DB Alternating Renegade Rows (40s/30s)
15 AbMat Sit-Ups
800 Meter Run
3 Rounds
6 DB Thrusters (50s/35s)
6 DB Alternating Renegade Rows (50s/35s)
10 AbMat Sit-Ups
800 Meter Run
CF
RX
For Time
3 Rounds
12 Thrusters (95/65)
12 Kipping Pull-ups
800 Meter Run
3 Rounds
9 Thrusters (115/85)
9 Strict Pull-ups
800 Meter Run
3 Rounds
6 Thrusters (135/95)
6 Chest To Bar Pull-Ups
800 Meter Run
FB
For Time
3 Rounds
12 Thrusters (95/65)
12 Pull-ups
800 Meter Run
3 Rounds
9 Thrusters (115/85)
9 Chest to Bar Pull-ups
800 Meter Run
3 Rounds
6 Thrusters (135/95)
6 Bar Muscle-ups
800 Meter Run
HOME GYM
For Time
3 Rounds
12 DB Thrusters
12 DB Alternating Renegade Rows
20 Sit-Ups
800 Meter Run
3 Rounds
9 DB Thrusters
9 DB Alternating Renegade Rows
15 Sit-Ups
800 Meter Run
3 Rounds
6 DB Thrusters
6 DB Alternating Renegade Rows
10 Sit-Ups
800 Meter Run
Thrusters: Try to tackle each set in 1-2 sets. USE YOUR LEGS AND HIPS!! Save your arms for the pulls!
Gymnastic Pulls: Think about your elbow position as you advance to each new pull. Elbows down, elbows back, elbows forward and straight. For our Burpee Pull-Up crew…keep it steady and don't get caught moving away from your pull-up bar.
Run: A mile and a half of running is no small amount. Run at a pace that will allow you to pick up the bar straight away. On the last run, pick up the pace and finish faster than you are comfortable with.
EQUIPMENT FREE
For Time
3 Rounds
24 Jump Squats
12 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)
800 Meter Run
3 Rounds
18 Jump Squats
9 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)
800 Meter Run
3 Rounds
12 Jump Squats
6 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)
800 Meter Run
-|||--Rivet WODs--|||-
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Fri, 9/24/2021 RivetFit
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FIT30
AMRAP 14
20 Single DB Push Press (35/25)
14 Alternating DB Snatches (35/25)
8 Dumbbell Facing Burpees
FIT45
AMRAP 21
20 Single DB Push Press (50/35)
14 Alternating DB Snatches (50/35)
8 Dumbbell Facing Burpees
CF
Snatch Technique
On The 1:30 x 5
1 Snatch Push Press
1 Overhead Squats
1 Snatch Balance
1 Hang Power Snatch
1 Power Snatch
For Time
3 Rounds
21 Kipping Handstand Push-Ups
12 Power Snatches (95/65)
Directly Into…
3 Rounds
21 Bar-Facing Burpees
12 Power Snatches (95/65)
CF EXTRA CREDIT
Strength Work
Clean & Jerk 6 x 2
Build up to a heavy double for the day
Back Squat 5 x 3
Weight should be between 75-85% of 1 RM or a load that is heavy for 3 reps
HOME GYM
3 Rounds
21 Double DB Push Press
16 Alternating DB Snatches
Directly Into…
3 Rounds
21 DB-Facing Burpees
16 Alternating DB Power Snatches
EQUIPMENT FREE
3 Rounds
21 Push-Ups
42 Mountain Climbers
21 Squat Jumps
Directly Into…
3 Rounds
21 Burpees
21 Squat Jumps
-|||--Rivet WODs--|||-
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syncapp.wodhopper.com/gym/12973/#scoreboard-date=09/23/2021#autoOpenWod=t
Thu, 9/23/2021 RivetFit
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FIT30/FIT45/CF
Teams of 2
AMRAP 20
Accumulate Max Calories on the Bike
Minute 1: Partner 1
Minute 2: Partner 2
Sprint starts! Every time you start your interval stand up on the bike and get the fly wheel moving fast! Go above the pace you want to hold, then settle back after 10-15 seconds to a more sustainable pace. Choose a tempo that will allow you to have consistent numbers throughout the workout. This is a TEAM effort! Work hard, communicate, support each other and get it done!
CF Part 2
Double Tabata (8:00)
4 Rounds
Side Plank (Right)
Side Plank (Left)
Hollow Hold
Front Plank
[Rest 1:00]
Double Tabata (8:00)
4 Rounds
DB Curls
DB French Press
DB Bent-Over Rows
DB Strict Press
HOME GYM/EQUIPMENT FREE
AMRAP 20
Minute 1: Max 10 Meter Shuttle Runs
Minute 2: Rest
Score = The number of shuttle runs accumulated in 20 minutes