WOD

A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
5 Sec Tempo Snatch Pull x3
Behind The Neck Push Press x5
Hang Muscle Snatch x5
Gymnastic Kip x10

B) EMOM For 10 Min Do:
TnG Squat Snatch x2
*Building

C) 4 Sets
1 Min Max Cal Row
rest 1 min
1 Min Max Wall Ball (20/15)
rest 1 min
1 Min Max DB Push Press (50/35)
rest 1 min

 

HIIT ” DEATH ROW 2″

4 min Tabata : Row

rest 30 sec

4 min Tabata : Ring Rows

rest 30 sec

4 min Tabata : Rower V- Ups

rest 30 sec

4 min Tabata : Renegade Rows

A) Coaches Choice

B) 3 Sets
Single Arm DB Sit-up x10 ea. side
Scap Push-up x20

C) EMOM For 18 Min Do:
Min 1 – Med Ball Clean x10 (20/15)
Min 2 – Renegade Push-up DB Row x10 (5 ea. arm)
Min 3 – Double Under x30-40

A) Coaches Choice

B) For Time:
In Teams Of 2 Perform:
70 Alt DB Snatch (50/35)
30 Burpee Box Jump Overs (24″/20″)
60 Alt. DB Snatch
25 Burpee Box Jump Over
50 Alt. DB Snatch
20 Burpee Box Jump Over
40 Alt. DB Snatch
15 Burpee Box Jump Over

*Only 1 athlete can work at a time. Non working athlete must either hang from a pull-up bar or hold a push-up position. You may alternate working athletes however you please.

HIIT – “BODY SNATCHER” 

EMOM FOR 20 MIN DO:

30 sec max effort : Jumping Lunges

Rest 30 sec

30 sec max effort : Single Dumbbell Thrusters

rest 30 sec

30 sec max effort : Bulgarian Lunges

rest 30 sec

30 max effort Dumbbell Snatches

rest 30 sec

A) Coaches Choice

B) 5 Sets
Push Press x5 @80% of 1RM
then do:
3 Sets
Single Arm DB Bench Press x12 ea. side

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

HIIT ” Aerocore”

AMRAP IN 3 MIN OF : AIR BIKE

Rest 30 sec

AMRAP IN 3 MIN OF  : AB STAB

Rest 30 sec

AMRAP IN 3 MIN of : ROW

Rest 30 sec

AMRAP IN 3 MIN OF : AB STAB

Rest 30 sec

AMRAP IN 3 MIN OF : BURPEES

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) 5 Sets Of:
40 Sec Overhead KB Carry
40 Sec Reverse Sled Pull
rest 1:40
40 Sec Battle Rope
40 Sec Cal Row
rest 1:40

(Choose a challenging weight for KB Overhead Carry and for Reverse Sled Pull and continously move.)
*This workout is not scored but give it your best effort.

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

B) 5 Sets
Power Clean + Hang Squat Clean + Front Squat
*Build each set

C)EMOM For 21 Min Do:
Min 1 – TnG Power Clean x5
Min 2 – Rope Climb x1-2
Min 3 – Box Jump Over x10

 

A)Coaches Choice

B)4 Sets
Push-up x10-15 @20×1
rest 1 min

C) 3 Sets, Ea. For Time Of:
200 m Run
16 Front Rack In Place Lunge (95/65)
16 Toes To Bar
200 m Run
rest 5 min

A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
5 Sec Tempo Snatch Pull x3
Behind The Neck Push Press x5
Hang Muscle Snatch x5
Gymnastic Kip x10

B) 3 Sets
TnG Power Snatch x10
rest 2-3 min

*Build to a max set

C) 4 Sets, Ea. For Time Of
20 Overhead Squats (95/65)
20 Bar Facing Burpees
rest 90 sec

HIIT – ” More Core 2″

EMOM For 20 MIN DO :

40 sec max effort Plank Walks

rest 20 sec

40 sec max effort Alternating V-Ups

rest 20 sec

40 sec max effort Box Vaults

rest 20 sec

40 sec max effort In and Outs

rest 20 sec