WOD

A) Coaches Choice

B) 4 Sets
Overhead Squat x3 @53×1
*Building

C) For Time:
30-25-20 Reps Of
Deadlift (185/120)
15 Burpees
DB Thruster (55/35)
15 Burpees

*You can only work for 2:30, after 2:30 of work you must rest for 5 min. Score total time to complete

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) 2 Sets
2 Min Max Strict Pull-up
rest 2 min
AMRAP In 2 min
10 Pull-ups
6 Jumping Lunges
rest 4 min

C) For Time:
1000 m Row
*This is a tester

HIIT – ” CINDY SIT UP” 

AMRAP IN 20 MIN OF :

5 Pull- ups/ Ring Rows

10 Push Ups

15 Air Squats

20 Sit Ups

A) Coaches Choice

B) 3 Sets
Floor L-Sit x10.10.10
Banded Face Pulls x20

C) For Time:
5 Rounds of:
20 Mt. Climbers
10 Ball Slams
Immediately into:
5 Rounds of:
3 Turkish Get-up ea. side
10 Cal Air Bike

A) Coaches Choice

B) In Teams Of 2 Perform:
In 25 Minutes Climb The Ladder As High As Possible Doing:
2 Overhead Squats (135/95)
2 Box Jumps
2 Toes To Bar
4 Overhead Squats
4 Box Jumps
4 Toes To Bar
6 Overhead Squats
6 Box Jumps
6 Toes To Bar
etc…
Continue to add 2 reps after every successful round.

HIIT – “CORE AND MORE”

4 min Tabata Standing Air Bike

rest 30 sec

4 min Tabata Candlesticks

rest 30 sec

4 min Tabata Sled Push

rest 30 sec

4 min Tabata Laterals with hip circles

A) Coaches Choice

B) 5 Sets
Push Press x2 @90% of 1RM
then do:
3 Sets
Bent Over DB Single Arm Kick Backs x12-15 ea. arm

C) For Time:
50 Pull-ups
45 Thrusters (95/65)
40 Cal Assault Bike

HIIT – “Fight Gone Mad”

3 ROUNDS OF:

1 min max effort : Rowing

1 min max effort : Wall Balls

1 min max effort : KB Push Press

1 min max effort : Box Jumps

1 min max effort : KB Sumo Deadlift High Pull

REST 60 SECONDS

 

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) AMRAP In 14 Min Of:
15 Kettlebell Swings (53/35)
15 Push-ups
200 m Run

C) 3 Sets
DB Front Raise x12
rest 1 min
Barbell Curl x20
rest 1 min

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

B) 5 Sets
Clean Pull x2 + Hang Power Clean x2 + Power Clean x2

C) For Time:
50 Double Unders
35 Burpees
15 Deadlifts (315/205)
50 Double Unders
25 Burpees
10 Deadlifts
50 Double Unders
15 Burpees
5 Deadlifts

HIIT ” MEDCORE” 

AMRAP IN 20 MIN OF:

20 Wall Balls

20 Med Ball Sumo Deadlift High Pull

rest 60 sec

Then Do :

1 min Med Ball Sit Ups

1 min  Med Ball Russian Twists

1 min Med Ball  Mountain Climbers

1 min Med Ball Roll outs

 

 

A) Coaches Choice

B) 4 Sets
Strict Toes To Bar x6-8
rest 1 min
Handstand Hold x30-45 sec
rest 1 min

C) 3 Sets
1 Min Assault Bike @85% effort
10 Hang Power Snatch (75/55)
rest 2 min
30 Sec Empty Sled Sprint
rest 2 min

*Focus on a quick transition off the bike right into your snatch. Move Fast!