1. Warm Up
Run 800m
25 Banded Good Mornings
20 Goblet squats
15 Push Ups
2. Strength – Every 2:00 for 10:00
2 Tempo Deadlifts
2-3 second lift with a 3-4 second negative
3. wod: 4 rounds for time
35/28 Calorie AAB
25 Wallballs 20/14lbs
10 Dball Cleans 100-150/80-100lbs
3. Bitch Work – run 1 mile
4. Skill –
Every Minute for 10 Minutes*
4 Kipping HSPU + 4 pistols
*mod as needed
1. Warm Up –
Alternating EMOM 8:00
6 Dumbbell Burpee Step Ups
4 Strict Pull-ups + 4 Toes to Bar
2. Strength -Push Press
Warm up to a single at 80- 90% Then
10×3 @62.5%
3. “Gone Jovi” – For Time
20 Devil’s Press 35-50/25-35s
30 Box Jump Overs 30/24″
40 DB Thrusters
5. Interval -6 Rounds
1:00 Max Burpees to 12″ Target
1:00 Max Distance Walking Lunges
Rest :90
4. Skill – For Completion
Every :90 for 5 Rounds –
Alternating Movements
6 CTB pullups
12 Toes to Bar
1. Warm Up –
2:00 of Glute Activation
AMRAP 4:00
Ski 500m
10 Empty Bar Thrusters
Max Dead Hang in time remaining
2. Strength – For Weight
Back Squat 5×5 @90% of 5RM
Lift 2 – Bench Press
5 @ 65% 5 @ 70% 5 @ 75% 5 @ 70%
5 @ 65%
3. wod 4 rounds
400 M run
12 Clean and Jerk 115/80
4 mu’s or 4 CTB + 4 ring dip
4. Bitch Work – For
Completion
Every 3:00 For 18:00
200/180m Ski
1. Warm Up – 400m Run then
10 Hip Extentions
8 DB Push Press
10 ab mat or GHD Sit Ups
8 DB Squat Cleans
10 Hip Extentions
8 DB Thrusters
2. Lift -EMOM 15 Minutes
1-5: 3 Power Position Clean
6-10: 2 Above Knee Clean
11-15: 1 Below Knee Clean
3. “Chalk on the Wild Side” –
30/25 Calorie Row
20 Clean and Jerks 135/100lbs
50 Toes to Bar
Rest 3:00
30/25 Calorie Row
20 Power Snatches 135/100lbs
40 Pull Ups
Rest 3:00
30/25 Calorie Row
20 Overhead Squats 135/100lbs
30 CTB pullups
*scale weight as needed
15 min AMRAP
for calories
precisely 10 pulls on rower
double KB front rack hold for 30 sec (53/35)
10 pushups
If you put KB down before 30 seconds, contiue where you left off. eg. 20 seconds, complete, pick up kb for 10 more seconds then move on to pushups.
1. Warm Up –
2:00 of Couch Stretch per side then
4 Rounds
Ski 200m
10 Empty Bar OHS
5 Tall Box Jumps
2. Strength – Back Squat
5×3 @90% of 5RM
5. Lift 2 Strict Press
4 @ 70% 4 @ 75% 4 @ 80%
4 @ 80% 4 @ 75% 4 @ 70%
3. Conditioning -AMRAP 7 Minutes
15 Squat Snatch 95/75
10 Burpee Box Jump Overs 28/24″
12 Squat Snatch
10 Burpee Box Jump Overs 28/24″
9 Squat Snatch 1
10 Burpee Box Jump Overs 28/24″
6 Squat Snatch
10 Burpee Box Jump Overs 28/24″
3 Squat Snatch
10 Burpee Box Jump Overs 28/24″
4. “Like a Rolling Groan” –
AMRAP 30 Minutes
2 Mile Ski
2 Mile C2 Bike
Max Distance Run in Remaining Time
1. Warm Up –
Floss Hamstrings then
Row 500m
10 Inch Worm + Push Up
10 Strict Pull Ups
10 Inch Worm + Push Up
Row 500m
2. Strength -Every 2:00 for 10:00
1 Tempo Deadlift up 3 down 3
5. Conditioning – AMRAP 17 Minutes
60/50 Calorie Row
30 ab mat or GHD Sit Ups
30/25 Calorie Row
20 ab mat or GHD Sit Ups
6. Interval -3 Rounds
4 Bench Press 95-135/75-100lbs
6 Power Cleans 135-165/95-120lbs
6/4 Muscle Ups or ctb and 4 ring dips
Rest 4:00
3 Rounds
4/2 Muscle Ups or ctb and 2 ring dips
6 Bench Press
8 Power Cleans
Rest 4:00
3 Rounds
4 Power Cleans
4/3 Muscle-Ups or ctb and 3 ring dips
8 Bench Press
1. Warm Up –
Wrist Stretch (:20 in each direction)
Then
Every 1:30 For 6:00
Run 100m or row
10 Empty bar Thrusters
2. Strength – Push Press
Warm up to a single at 80-90% Then
10×3 @60%
3. “Pyramids” – AMRAP 14 Minutes
30 Alt Single DB Step Ups 50/35s to 20/16″ box
20 HSPU
30 Alternating DB Snatch
20 HSPU
cool down with 1 mile preference on runner since air is bad
1. Warm Up –
15 Burpees then
3 Rounds
150m Row
10 Jump Squats with empty bar
10 Ring Rows
then 15 Burpees
2. Strength -Back Squat Find 5RM
3. Lift 2 -Bench Press
6 @ 60% 6 @ 65% 6 @ 70%
6 @ 65% 6 @ 60%
5. Conditioning – For Time
50 Power Snatch 95/70lbs*
*7 Toes to Bar EMOM
starting at 1:00 *
3. “Don’t Sand So Close To
Me” – For Reps
AMRAP 6 Minutes x 3
Ski 650/600m
80 Double Unders
Max rep dball over sholder* 100/80lbs in
remaining time
Rest 3:00 Between AMRAPs
1. Warm Up – For Completion
4:00 Sled Pull Then
10 dball Deadlifts
10 dball Squats
1 Rope Climb
10 Wallballs
10 Medball Cleans
1 Rope Climb
2. Strength – For Weight 3″ Deficit Deadlift10x3 @65% 1RM Conventional Deadlift Focus on leg drive in the first pull – be aggressive squeezing glutes to push hips through as the bar passes your knee.
3. OLY – Max UB Power Snatch in one set 95-11565-80lbs
4. “Nine Inch Snails” – For Time
10 Rounds
24 Double Unders
16 Calorie Row
12 Wallballs 20/14lbs
8 Burpee Box Jump Overs 24/20″
7. Skill – Every 2:00 for 20:00 Max Distance HS Walk in :30 or hs hold on wall or wall walks