WOD

A) Coaches Choice

B) In Teams Of 2 Perform:
5 Rounds For Time Of:
30 DB Hang Power Clean (50/35)
50 Wall Balls (20/15)
100 Double Unders

*Partition the reps in any order

HIIT – “MEDIC” 

4 min Tabata Battle ropes

rest 30 sec

4 min Tabata Sled Push

rest 30 sec

4 min Tabata Med Ball Dual Press

rest 30 sec

4 min Tabata Med Ball Cleans

A) Coaches Choice

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

C) AMRAP In 15 Min Of:
3 Power Snatch (135/95)
3 Toes To Bar
6 Power Snatch
6 Toes To Bar
9 Power Snatch
9 Toes To Bar
etc…
*Score total reps completed

HIIT-  ” Destroyed”

EMOM FOR 12 MIN DO:

40 sec max effort Row

rest 20 sec

40 sec max effort Air Bike

rest 20 sec

 CASH OUT :

3:00 min each Partner Destroyer

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

B) AMRAP In 10 Min Of:
10 Overhead Walking Lunge, R
30 Double Unders
10 Overhead Walking Lunge, L
5 Handstand Push-ups

C) 3 Sets
Banded Tricep Pull Downs x30
Barbell Curl x15

Happy Birthday Coach Charlie !

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

B) Every 2 Min For 20 Min Do:
Power Clean + Front Squat + Clean

C) 3 Rounds For Time Of:
400 m Run
8 Front Squats @70% of 1RM
15 Ring Dips

HIIT – ” ROCKY IV”

AMRAP IN 19 MIN OF:

5 Man Makers

50 Double Unders

5 Balboa Burpees

25 DB Russian Twists

A) Coaches Choice

B) 4 Sets
30 Sec Max Toes To Bar
rest 90 sec
30 Sec Max Push-up
rest 90 sec

C) 5 Sets, Ea. For Time Of:
5 Burpees
10 Cal Assault Bike
100ft Sled Sprint
rest 3 min

A) Samson Stretch Lunge x50ft
Walking Quad Pulls x50ft
Lateral Lunge x25ft ea.
+
2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Hang Power Clean x5
Press x5

B) 4 Sets
TnG Power Clean x3 + Push Jerk x3

C) 4 Sets Ea. For Time Of:
5,4,3,2, 1 Reps Of:
Thruster (115/75)
Box Jump Over (24″/20″)
rest 2:30

HIIT – “MEDCORE”

8 min Tabata

Lunge and Chop/ Med Ball Russian Twists

rest 1 min

8 min Tabata

Med Ball Thrusters/Med Ball Sit – ups

A) Coaches Choice

B) 3 Sets
KB Windmill x8 ea.

C) 3 Sets
1000 m Row
15 Kettlebell Swings (53/35)
20 Walking Lunges
50 Double Unders
rest 5 min

10am COMPETITOR’S CLASS

A) Coaches Choice

A) Coaches Choice

B)In Teams Of 4 Perform:
2 Rounds For Time Of
15 Syncro Thrusters (95/65) (Pair 1)
15 Syncro Thrusters (95/65) (Pair 2)
20 Syncro Burpees (Pair 1)
20 Syncro Burpees (Pair 2)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 1)
25 Syncro Games Standard Box Jumps (24″/20″) (Pair 2)
30 Syncro Push Press (95/65) (Pair 1)
30 Syncro Push Press (95/65) (Pair 2)
35 Syncro Squats (Pair 1)
35 Syncro Squats (Pair 2)
Group 400 m Run

*Two athletes on each team must work at the same time. The syncro happens at the completion of each rep, ie: lockout at the top of the thruster, jumping tall on the burpee, standing on the top of the box, lock out at the top of push press and the lockout of leg at the top of the squat. The pair you start with is the pair you must stay with for the entire workout. You cannot switch up the working pairs. Each team will need 2 pieces of each equipment so 2 athletes can work at the same time.

HIIT – ” DYNA-MAX”

EMOM for 20 Min Do:

40 sec max effort Cowboy Squats

rest 20 sec

40 sec max effort Circle Left

rest 20 sec

40 sec max effort Med Ball Cleans

rest 20 sec

40 sec max effort Circle Right

rest 20 sec