WOD

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) AMRAP In 5 Min Of:
20 Double Unders
10 Wall Balls
Immediately Into
5 Min Max Cal Assault Bike
rest 5 min
AMRAP In 10 Min Of:
14 Alt. DB Snatch (55/35)
10 Squat Box Jump (24″/20″)
2 Wall Climbs

C)3 Sets
Dragon Flag x5-7
rest 1 min
Alt. DB Front Raise x20 (10 ea. arm)
rest 1 min

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) Clean & Jerk
65% x1.1.1
75% x1.1.1
80% x1.1.1
85% x1.1
85% x1.1

C) 4 Rounds For Time Of:
5 Hang Squat Clean (225/145)
20 Bar Facing Burpee

A) Coaches Choice

B) 6 Sets
Overhead Squat x1 @65×1
*Building

C) 4 Sets, Ea. For Time Of:
15/10 Cal Assault Bike
15 Overhead Squats (95/65)
15 Kettlebell Swings (53/35)
15 Toes To Bar
rest 5 min

A) 2 Sets
Walking Knee Pull x30ft
Walking Quad Pull x30ft
Squat + Reverse lunge ea. leg x5
+
2 Sets
Shoulder Circles x10 ea. direction
Scap Push-up x10
Hanging Lat Pulls x10

B) 4 Sets
Muscle-up x1-5
*If you have muscle-ups, do anywhere from 1-5 reps depending on your ability.
OR
4 Sets
Strict Pull-up x6
rest 20 sec
Strict Ring Dip x6
rest 1 min

C) For Time
1000 m Row @+5 sec to PR Time
rest 3 min
3 Sets
500 m Row @-5 Sec To PR Pace
rest 3 min

A)Coaches Choice

B) 3 Sets
1 Min Max Burpee
rest 1 min

C) EMOM For 21 Min Do:
Min 1 – Single Arm Overhead Walking Lunge x8 ea. arm
Min 2 – Rope Climb x1-2
Min 3 – GHD Sit-up x10-15

A) Coaches Choice

B) In Teams Of 2 Perform:
3 Rounds For Time Of:
60 Kettlebell Swings (70/53)
40 Cal Assault Bike
20 Power Snatch (135/95)

HIIT – “Cardiocore”

EMOM FOR 12 Min DO:

40 sec max effort Sled Push

rest 20 sec

40 sec max effort Burpees

rest 20 sec

40 sec max effort Box Jumps

Rest 20 sec

AFTER 12 MIN IS COMPLETE REST 60 SECONDS THEN DO : 6 MIN AB STAB

A)Coaches Choice

B)  In 15-20 Minutes Establish A 1RM Push Press

C) For Time:
21-15-9 Reps Of:
Thruster (95/65)
Pull-up
At the completion of your 9th pull-up perform:
1 Mile Run

*Score this workout as 2 scores. Time for fran and total time to complete fran + 1 mile.

HIIT – ” Perfect Ten”

10 Cal Air Bike

10 Barbell Roll Outs

10 Plate to Overhead

10 Squats w/ Bands

 

A)2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) AMRAP In 8 Min Of:
10 Games Standard Box Jumps (24″/20″)
10 Push-ups
25 Double Unders
rest 3 min
AMRAP In 8 Min Of:
10 Ball Slams (20/15)
10 DB Deadlift (55/35 ea. hand)
25 Double Unders

C) 3 Sets
Sorensen Hold x30-45
rest 1 min
Bulgarian Lunge x8 ea. leg @31×1
rest 1 min