WOD

A) Coaches Choice

B) 3 Sets
Single Arm Med Ball Overhead Squat x8 ea. arm
Single Arm Bent Over Row x12 ea. arm

C) 3 Sets, Ea. For Time Of:
20 Cal Assault Bike
7 Sand Bag Cleans (choose a weight)
20 D-Ball Slams (20/15)
rest 5 min

A) Coaches Choice

B) In Teams Of 2 Perform:
10 Rounds For Time:
20 Kettlebell Swings (53/35)
15 Pull-ups
10 Handstand Push-ups
400 m Group Run (Once both athlete have completed 1 round each)

**Only 1 athlete can work at a time. Each athlete must complete a full round before switching working athletes (each athlete will complete a total of 5 rounds each.

HIIT – “United Rotation”

AMRAP IN 18 MIN OF:

40 Russian KB Swings

20 Tibetan Table Tops

10 each leg Bulgarian Lunges

5 each side Turkish Get Ups

 

A) Coaches Choice

B) 5 Sets
Push Press x3 @85% of 1RM
then do:
3 Sets
Seated Single Arm DB Overhead Hold x30 sec each arm

C) For Time:
10-20-30
Front Squat (95/65)
30-20-10
Box Jump Over (24″/20″)
20-20-20
Toes To Bar

HIIT – ” BY LAND AND SEA” 

4 min Tabata – Air Bike

rest 30 sec

4 min Tabata- Bear Crawl

rest 30 sec

4 min Tabata- Rowing

rest 30 sec

4 min Tabata – Crab Walk

 

A) 2 Min Row @60%
+
2 Sets
Banded Scap Pulls x20
Reverse Walking Lunge x10 steps
Cat/Cow Stretch x5

B) 2 Sets, Ea. For Time Of:
30 Alt DB Snatch (50/35)
30 Farmers Carry Walking Lunges (50/35)
30 Push-ups
30 Med Ball Thrusters (20/14)

C) 3 Sets
Banded Knee Walk x14 step ea. side
Banded Glute Bridge x20

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 Power Clean +Front Squat + Clean
*Build each set

C) For Time
21 Deadlift (255/150)
100 Double Under
20 DB Push Press (50/35)
15 Deadlift
400 m Run
9 Deadlift
100 Double Under
20 DB Push Press

HIIT – “Grander Slam”

EMOM FOR 20 MIN DO :

40 sec max effort Windmill Ball Slams

rest 20 sec

40 sec max effort Slam Ball Push Press

rest 20 sec

40 sec max effort Burpee Ball Slams

rest 20 sec

40 sec max effort Slam Ball Plank Rolls

A) Coaches Choice

B) 3 Sets
Strict Pull-up x5-7
Then do:
3 Sets
Muscle-up x1-3

C)5 Sets
30 Sec Max Muscle-up
rest 30 sec
15 Sec Max Cal Assault Bike
5 Burpees
rest 90 sec

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) Every 90 Sec For 15 Min Do;
First 90 Sec – TnG Power Snatch x5 + Overhead Squat x5
Second 90 Sec – Burpee Box Jump Over x8

C) Every 5 Min For 20 Min Do:
500 m Row
20 Wall Balls (20/15)

*Time each set

HIIT – ” Deadly Runs”

AMRAP IN 12 MIN OF :

400m Run

12 KB Deadlifts

4 MIN AB STAB

MIN 1 Spider Plank

MIN 2 Flutter Kicks

MIN 3 Plank Hold

MIN 4 Tuck – Ups

A) Coaches Choice

B)3 Sets
Double KB Sit-up x15

C) EMOM For 9 Min Do:
Min 1 – Ring Row x10
Min 2 – Burpee Box Jump x4
Min 3 – Front Rack Walking Lunges x10 Steps (95/65)
At The 10:00 Min Mark Do:
3 Rounds For Time Of:
10 Ring Row
4 Burpee Box Jump (24″/20″)
10 Front Rack Walking Lunges (95/65)