Warm up:3 Steady Rounds
10 Box Jump Overs 24/20″
10 Pull Ups
10 DB Squat Snatch 50/35lbs
LIFT: Strict Press
10×1 As Heavy As Possible-can build
Strict ring Dips
8-12 sets of 5
Keep rest short, but keep sets Unbroken
WOD: 4 Rounds
10 Front Squats 175/115lbs
2 Rope Climbs
50 Double Unders
OPTIONAL: Sprint 100m x 6
Walk back to starting line slowly for recovery/rest
*from door to down spout on other building
2 rounds
10 Deadlifts 225/155
15 burpees
20 KB Swings 53/35
25 Wallballs
30 reverse lunges w/Dball 80/50
35 situps
40 pushups
50 double unders
Lunges are R+L=2
Warm up: Move Steady Through
Row 500m
30 Goblet Squats
Row 500m
LIFT: EOMOM for 16 Minutes Full Snatch + Hang Snatch As Heavy As Possible
Weight can move up and down across eight sets
Good Mornings 3×25 75-95/45-65lbs
WOD: For Time
15 Shoulder to OH 115/75lbs
15 Bar Facing Burpees
20/15 Calorie Ski
10 Shoulder to OH
10 Bar Facing Burpees
15/10 Calorie Ski
5 Shoulder to OH
5 Bar Facing Burpees
10 Calorie Ski
OPTIONAL: 4 Rounds AMRAP 2:00 Row 400/300m
Max Bar Muscle Ups in remaining time
Rest :60
options: banded or ctb’s or strict pull-ups
Warm up:
10 Minute Steady Run then
Floss Shoulders
LIFT:
Sumo Deadlift 10×3 @ 60% of 3RM Speed Work
No Bounce – Silent
GHRs 6-8 sets of 5
WOD: For Time
75 Wallballs 20/14lbs
2k on Bike
75 Wallballs
OPTIONAL: 5 Rounds
Run 200m
15 Bar Facing Burpees
Rest 2:00
Warm up: 3 Rounds
:30 HS Hold
Row 250m
10 Kipping Ring Dips
LIFT:
Power Clean and Push Jerk 5×5 @ 75%+
Drop and Reset Reps Rest 2 Mins between sets
Seated DB Press 5×7
Heavy and Unbroken
WOD: 3 Rounds
30 KB Snatch 53/35lbs
100′ Overhead Walking Lunge Steps 53/35lbs
Switch arms anytime on both movements
OPTIONAL:AMRAP 10 Minutes
12 Toes to Bar
50 Double Unders
9 Toes to Bar
40 Double Unders
6 Toes to Bar
30 Double Unders (start over, no rest)
1+1 Power Clean + Jerk
Warm Up: Ski 2k
Lift:
Do 3 sets of 12 banded squats to box to warm up
Box Squat 6×2 @ 80%+
Barbell or DB Split Squats 6×10 (3×10/side) Tempo of 2:1
Take twice as long on eccentric as concentric. Or, Fast on the way up, Slow on
the way down
WOD: MARY- AMRAP 20
5 HSPU
10 Alternating Pistols
15 Pull Ups
*put in box below and if you do option then put total run time in time.
Optional:
Run 800m x 4 Rest 1:1
BOX SQUAT TO 90 OR LOWER
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
WARM UP: 4 Rounds
10 Calories on Bike
20 abmat sitUps or 10 ghd situps
LIFT:
Bench Press 5×5 @ 80%+ 2RM
STRENGTH:
Deficit OR reg Push Ups 8×10
Place hands on 2″ plates and lower chest between them to the floor
5 Rounds
8 dball to or over Shoulder 100/80lbs
100′ dball Carry (across gym and back)
15 DB Push Press 50/35s
*mod weight of dball as needed
OPTIONAL:
BIKE Sprints 10/7 Calories x 8
Rest 2-3 Minutes between sets
run 400 m THEN:
5 rounds
3 deadlifts 225/155
5 burpee bar over
7 pullups
THEN:
run 400 m
In teams of two row:
M+M teams 2k
F + M teams 1800m
F + F teams 1600m
Dudes switch out every 250m
Chicks switch out every 200m
Use the rower to mark your time cheaters!
Warm upLbMove Steady Through
Row 500m
40 Empty Bar OHS Row 500m
LIFT:
Power Snatch 7×4 Touch and Go 70%+
Overhead Squats-7×3 70-80%
WOD: 5 Rounds
5 Squat Clean Thrusters 155/105lbs
3 Rope Climbs
15 Toes to Bar
OPTIONAL: 5 rounds
Run 100m 12 Ring Dips Run 100m
Rest :90 between rounds
Warm up:
10 Minute Steady Bike then
Floss Hip Flexors
Lift:
Sumo Deadlift
5×2 As Heavy As Possible No Bounce – Silent
Strength:
Strict CTB Pull Ups 4x 3 to 5 Tempo of 2:1
Take twice as long on eccentric as concentric so Fast on the way up, Slow on the way down
WOD:
40-30-20
Sumo Deadlift High Pull 75/55lbs
Wallballs 20/14lbs
Run 400m after the round of 40 and 30 (two Runs sandwiched in)
Optional:
10 Rounds 1:00 on / 1:00 off
Max distance on bike- put distance in notes