WOD

A)Coaches Choice

B) In 15-20 Minutes Establish A 1RM Deadlift

C) “Isabel”
For Time:
30 Snatches (135/95)
rest 3 min
3 Rounds For Time Of:
400 m Run
21 Front Squats (95/65)
12 Handstand Push-ups

HIIT 

AMRAP in 20 Min of :

20 cal Air Bike

20 cal Row

400m Run

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

B)EMOM For 21 Min Do:
Min 1 – Squat Box Jump x5-7
Min 2 – Push-up x5 @2122
Min 3 – D-Ball Slam x10

C) 3 Sets
D-Ball Chest Hold In Place High Knees x30 sec
Bent Over DB Row x12 ea. arm

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

B) EMOM For 20 Min Do:
Clean x1

*Increase weight ea. set

C) 5 Rounds For Time Of:
10 Pull-ups
5 Deadlifts (165/110)
5 Hang Power Clean
5 Shoulder To Overhead

HIIT- “COREQUAD”

8 min Tabata

Squat Jumps/ V-Ups

rest 1 min

8 min Tabata

Jumping Lunges/ Rower V-Ups

A) Coaches Choice

B) EMOM For 6 Min Do:
Rope Climb x1
rest 1 min
EMOM For 6 Min Do:
Handstand Push-up x5-7
*Scale rope climb to strict pull-up x6
*Scale HSPU to seated DB Press x10

C) 3 Min Max Cal Assault Bike
rest 5 min
3 Min Max Burpee
rest 5 min
3 Min Max Wall Ball (20/14)

A) Coaches Choice Warm-up

B) For Time Do:
2001m Row or run
11 Box Jumps (30/24)
11 Thrusters (135/95)
11 Burpee Chest To Bar Pull-ups
11 Power Cleans (135/95)
11 Handstand Push-ups
11 Kb Swings (70/55)
11 Toes to Bar
11 Deadlifts (135/95)
11 Push Jerks (135/95)
2001m row or run

*If you start with a run you will row for the end and vice versa.

A) Coaches Choice

B) 3 Sets
Double KB Overhead Sit-up x12
rest 90 sec

C) 3 Sets
AMRAP In 5 Min Of:
20 Walking Lunges
20 Sit-ups
3 Wall Climbs
1 Rope Climb
rest 3 min

*Scale rope climbs to 10 pull-ups

COMP CLASS (10am)

A) Coaches Choice

A) Coaches Choice

B) In Teams of Two For Time:
100 Cal Assault Bike
100 Cal Row
100 Burpees

* From Minutes 0:00-6:00, every 2 min both athletes must complete 8 Alt DB Snatch (50/35) using only 1 DB per team.
**From Minutes 6:00-12:00, every 2 min both athletes must complete 8 single arm Push Press ea. arm using only 1 DB per team.
***From Minutes 12:00-18:00, every 2 min both athletes must complete 8 Alt DB Snatch (50/35) using only 1 DB per team.
****From Minutes 18:00-24:00, every 2 min both athletes must complete 8 single arm Push Press ea. arm using only 1 DB per team.
etc..

HIIT – ” SALLY SQUARED” 

Goblet Squats / Jumping Jacks to Sally Up

Ab stab

Push-ups to Sally Up

A) Coaches Choice

B) 5 Sets
Deadlift x1.1.1 @70%

*Focus on creating tension off the floor and fast reps.
**FORM BEFORE SPEED

C) “Daniel”
For Time:
50 Pull-ups
400 meter run
21 Thruster (95/65)
800 meter run
21 Thruster
400 meter run
50 Pull-ups

HIIT – ” DUMB JACKS” 

8 min Tabata

Renegade Rows/ DB Thrusters

rest 1 min

8 min Tabata

Plank Jacks/ Squat Jacks