WOD

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

B) In 15-20 Min Establish A 1RM Clean & Jerk

C) AMRAP In 16 Min Of:
400 m Run
15 Toes To Bar
5 Hang Power Cleans (185/120)

HIIT -“Kettle Hell” 

8 min Tabata KB Swings/ KB Push Press

Rest 30 sec

8 min Tabata KB Step Ups/ KB Deadlift

A) Coaches Choice

B) 4 Sets
Overhead Squat x5 @32×1
*Building

C) 3 Sets
20 Sec Max Cal Assault BIke
rest 40 sec
20 Walking Lunges
15 Single Arm DB Push Press, R
15 Single Arm DB Push Press, L
15 Front Squats (135/95)
10 Burpee Box Jumps
rest 5 min

*Perform Assault Bike as an all out effort

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) EMOM For 14 Min Do:
Odd – Double Under x20 + Handstand Push-up x5-8
Even – Toes To Bar Hold x5-10 sec + Hanging Knee Raise x15

C) 3 Sets
750 m Row @1k Pace
rest 4 min

then do:

3 Sets
30 Sec Row
*All Out Effort
rest 3 min

A) Coaches Choice

B) 3 Sets
Hollow Body Rock x20-30 sec
Single Leg Barbell Deadlift x8 ea. leg
*Support non working leg on a bench or box

C) In Teams Of 2 Perform:
3 Rounds Of:
50 Cal Assault Bike
100 Double Unders
50 Kettlebell Swings

*Only 1 athlete can work at a time.

A)Coaches Choice

B) In Teams of 2 Perform:
2 Rounds For Time Of:
20 Overhead Squats (135/95)
100 Wall Balls
20 Power Clean (135/95)
100 Push-ups
20 Front Rack Lunges (135/95)
100 Ring Rows

*Only 1 athlete can work at a time

 

A) Coaches Choice

B) Push Press
70% x5
75% x5
80% x4
80% x4
85% x4

C) “Open Workout 17.1″
For time:
10 Dumbbell snatches (55/35)
15 Burpee box jump-overs (24″/20”)
20 Dumbbell snatches
15 Burpee box jump-overs
30 Dumbbell snatches
15 Burpee box jump-overs
40 Dumbbell snatches
15 Burpee box jump-overs
50 Dumbbell snatches
15 Burpee box jump-overs

HIIT – ” SPSB”

8 min Tabata : Squat Jumps/Plank Holds

rest 30 sec

8 min Tabata : Side Lunges/ Bear Crawls

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Int/Ext Shoulder Rotation x8ea. side/ea. direction
Lateral Lunge x8 ea. side
Cat/Cow Stretch x5

B) For Time:
50 Walking Lunges
40/30 Cal Assault Bike
30 Ring Dips

C)
3 Sets
Trap 3 Raise x15
rest 90 sec
Banded Tricep Pull Down x30
rest 90 sec
GHD Sit-up x15
rest 90 sec

A) 2 Sets
Walking Knee High Pulls x30ft
Walking Barbell Good Morning
Hang Power Clean x5
Front Squat x5

B) In 15-20 Min Establish A 1RM Clean

C) AMRAP In 16 Min
4 Clean and Jerk (185)
8 Box Jump w/ step down
200 m Run w/ med ball (20/15)

HIIT – ” Farmer and the Bell”

EMOM FOR 20 MIN DO :

40 sec max effort KB Swings

rest 20 sec

40 sec max effort Farmer’s Carry

rest 20 sec

40 sec max effort Man Makers

rest 20 sec

40 sec max effort Russian Twists

rest 20 sec