Skill / Strength:
10 minute EMOM
Odd: 10 Turkish Sit Ups
Even: 5/5 Single Legged Deadlifts
WOD Prep:
4 Alternating Power Snatches (with DB or Bar)
4 V- UPs or TTB
then
2/2 Hang Squat Cleans
4 Lateral Burpees
WOD:
40 -30 – 20
Alternating DB Power Snatches
V- Ups
Directly into…
Single DB Hang Squat Cleans
Lateral Burpees Over DB
Sub for V-Ups: Sit Ups
Barbell and/or Equipped Version:
30 -20 – 10
Power Snatches (95/65)
Toes 2 Bar
Directly into…
Hang Squat Cleans (95/65)
Lateral Burpees Over Bar
Warm Up:
6 minute AMRAP
10 Step Ups
5 Deadlifts
5 Hang Cleans
5 Front Squats
5 Shoulder 2 Overhead
-Using an empty bar or on 5/5 on each side with DB
WOD:
5 Rounds:
3 minute AMRAP
5/5 Power Clean & Jerks
10 Box Jumps
1 minute Rest
· 5 Reps with a barbell @ (135/95)
Cash Out:
3- 5 Rounds
10 Overhead Revers Lunges
10 Bicep Curls
Warm Up:
Using Jump Rope
6 minute AMRAP
5 Walk Outs
10 Pass Thrus
20 Jump Ropes
Then…
3 Rounds
30 sec DB Overhead hold Right
30 sec DB Overhead hold Left
30 sec Alternating Renegade Rows
30 sec Rest
WOD:
(20 minute time Cap)
50 Double Unders
50 Sit Ups
50 Double Unders
50 Single Arm Dumbbell Burpees
50 Double Unders
50 Sit Ups
50 Double Unders
50 Single Arm Alternating Dumbbell Snatch
50 Double Unders
50 Sit Ups
50 Double Unders
ACTIVE REST & MOBILITY
5k Walk
Then Mobility
Upper Body
1. Puppy Pose: 1 Minute
2. Shoulder to Floor: 1 Minute Each Side
3. Wrist Stretches: 1 Minute
Lower Body
1. Couch Stretch: 2 Minutes Each Side
2. Pigeon Pose: 2 Minutes Each Side
3. Butterfly: 90 Seconds
4. Pike: 1 Minute
5. Straddle: 1 Minute
6. Kneeling Split: 1 Minute
WOD:
6 Rounds
Every 5 minutes
10 Dumbbell Power Clean & Jerks
100m Heavy Object Run (Ideally a sandbag)
400m Run
Barbell Version: 8 Power Clean & Jerks (115/85)
SKILL / STRENGTH:
7 Rounds EMOM
Minute 1: Strict Press or Handstand Push ups
Minutes 2: 10 Pistols
WOD:
10 Rounds for Reps
2 minute AMRAP
12 Object Facing Burpees
Max Reps of Movements
1 minute Rest
Odd Rounds: Weighted Curtsey Lunges
Even Rounds: V-Ups
Score = Total Reps (burpees do not count)
WOD:
800m Run @ 3,2,1 Go
400m Run @ 8 minutes
200m Run @ 12 minutes
800m Run @ 14 minutes
400m Run @ 22 minutes
200m Run @ 26 minute
800m Run @ 28 minutes
400m Run @ 36 minutes
200m Run @ 40 minutes
· Ideally, Work=Rest
SUBS:
800m Run: 1000m row or 1.5 mile Bike
400m Run: 500m Row or .7 mile Bike
200m Run: 250m Row or .3 mile Bike
Cash Out:
Couch Stretch: 2 minutes on each leg
Movement Prep
3 Rounds:
30 sec hold Bottom of Goblet Squat
30 sec DB or Barbell locked Overhead
20 Shoulder Taps
WOD:
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Dumbbell Front Squats
Rest 3 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
9 Dumbbell Thrusters
Rest 3 Minutes
AMRAP 5:
Buy-In: 100 Double Unders
Into Max Rounds:
6 Lateral Dumbbell Burpees
6 Dumbbell Clusters
Cash Out:
2 minutes each Side: Banded Hamstring Stretch Crossover
Core Warm Up
30 – 20 – 10
Bicycle Abs*
Russian Twists**
Plank Ups
Prisoner Supermans***
*touching both knees = 1
**Over and back = 1
***Fingers interlocked behind the head
WOD:
20 minute Ladder of
100m Farmers Carry
10 Object Swings
10 Sit Ups
100m Farmers Carry
20 Object Swings
20 Sit Ups
100m Farmers Carry
30 Object Swings
30 Sit Ups
etc..
