WOD:
For 27 minutes:
Every 3 minutes
250/200m Row or 200m Run or 600m Bike
Then
In round 1: Do 60 Double Unders
In round 2: Do 25 Kettlebell Swings
In round 3: Do 16 Weighted Step Ups
Use Regular Kettlebell weight for both: (24kg/16kg)
WOD Warm UP:
Warm Up to WOD weight using the following Complex:
1 Power Clean + 1 Front Squat + 1 Jerk
WOD:
5-minute AMRAP
40/30 Calorie Row or Bike
20 Box Jump Overs
Then AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
(135/95)
5-minute Rest
5-minute AMRAP
30/24 Calorie Row or Bike
15 Box Jump Overs
Then AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
(155/105)
5-minute Rest
5-minute AMRAP
20/15 Calorie Row or Bike
10 Box Jump Overs
Then AMRAP
3 Power Cleans
3 Front Squats
3 Push Jerks
(185/135)
WOD:
30-minute AMRAP
250m Row
30 Double Unders
10 Burpee Box Jumps Overs
Cash Out:
7 Set of:
Strict Presses or Handstand Push Ups
· 1 minute rest between sets
· Aim for straight sets across each set
10-minute WOD Prep:
5-4-3-2-1
Power Snatches + Overhead Squats
Or
Kettlebell Swings + Goblet Squats
· Use which ever movement you want to use in the following WOD
· Climb in weight if using barbell movements
WOD:
9-minute AMRAP
30 Power Snatches
30 Toes 2 Bar
30 Overhead Squats
4 minutes Rest
6-minute AMRAP
20 Power Snatches
20 Toes 2 Bar
20 Overhead Squats
2 minutes Rest
3-minute AMRAP
10 Power Snatches
10 Toes 2 Bar
10 Overhead Squats
(115/75)
We know Snatches and Overhead Squats are not everyone’s favorite. Feel free to Sub.
Power Snatch Sub: Kettlebell Swings
Overhead Squats Sub: Goblet Squats
WOD:
Rowing Tosh
3 Rounds:
750m Row
Rest 1:1
500m Row
Rest 1:1
250m Row
Rest 1:1
WOD: Barbell “Helton”
3 Rounds
800m Run
30 Squat Cleans
30 Burpees
SKILL/STRRNGTH:
7-minute Ladder
Unbroken Wall Balls
3-6-9-12-15-18..
Rest as needed between sets
WOD:
5 Rounds:
2-minute AMRAP
20 Reverse Lunges with Barbell Back Racked
Then AMRAP Strict Presses or Handstand Push Ups
(95/65)
1 minute Rest
WOD:
30-20-10-20-30
Kettlebell Swings
Push Ups
Double Unders X 2
Cash Out:
3 rounds
15 Weighted Sit Ups
30 Ab Mat Sit Ups
SKILL/STRENGTH:
4 Rounds of:
5/5 Turkish Get Ups
10 Hollow Rock
· If you want to climb in weight…go for it
WOD:
21-minute AMRAP
Max Pull Ups
0-7 minutes
500m Row each break
7-14 minutes
250m Row each Break
14-21 minutes
150m Row Each Break
· Scored by number of pull up
SKILL/STRENGTH:
15 minutes to build to a heavy complex of
3 Deadlift + 2 Hang Cleans + 1 Jerk
WOD:
15-minute AMRAP
12 Box Jump Overs
12 Deadlifts
9 Barfacing Burpees
9 Hang Power Cleans
12 Toes 2 Bar or 6Bar Muscle ups
6 Push Jerks
(155/105)
