WOD

A) Coaches Choice

B) 3-4 Sets
Muscle-up x1-5
*Choose a rep range that you are comfortable completing.
**Scale to strict pull-up x10 ea. set

C) For Time:
20 Cal Assault Bike
30 Games Standard Box Jumps (24″/20″)
40 Wall Balls (20/14)
50 Pull-ups
40 Wall Balls
30 Games Standard Box Jumps
20 Cal Assault Bike

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
Front Squat x5

B) 4 Sets
TnG Power Clean and Push Jerk x3
*Building
**Focus on barbell cycling and keeping a constant movement of your body.

C) On A Continuosly Running Clock Perform:
Minutes 0:00-4:00 Do:
For Time
500 m Row

Minutes 4:00-8:00 Do:
15 Overhead Squats (115/75)
400 m Run
15 Overhead Squats

Minutes 8:00-12:00 Do:
For Time
21-15-9 Reps of
Kettlebell Swing (53/35)
Push-up

At the 12:00 min mark, start again from the top, completing each sequence for a second time every 4 minutes.

*Repeat WOD

A) Coaches Choice

B) 3 Sets
GHD Sit-up x15-20
Banded Tricep Pull Down x30

C) In Teams Of 2 Perform:
10 Rounds For Time Of:
5 Burpee Box Jump Overs
10 Walking Lunges
15 Kettlebell Swings (53/35)
*Only 1 athlete works at a time. Each athlete will complete 1 full round before the other athlete can begin. Continue this sequence until the team has completed a total of 10 rounds (5 rounds each)

A) Coaches Choice

B) In Teams Of 2 Perform
For Time:
400 m Run
30 Cal Row (15 Cal Each)
30 Deadlifts (315/205) (each athlete must do 15 reps, doesn’t matter what order)
30 Cal Row (15 Cal Each)
40 Handstand Push-ups (each athlete must do 20 reps, doesn’t matter what order)
30 Cal Row (15 Cal each)
50 Overhead Squats (135/95)
400 m Run

HIIT -“Heart Core”

3 min Row

rest 1 min

3 min Air Bike

rest 1 min

6 minute Cash Out :

min 1- max effort V- ups

min 2- max effort In and Outs

min 3- max effort Tuck – Ups

min 4 – max effort Reverse Crunches

min 5- max effort Leg lifts

Min 6 – max effort Crunches

A) *Coaches Choice

B) 5 Sets
Deadlift x8 @70% @4″ Deficit

C) 3 Rounds For Time Of:
50 Walking Lunges
7 Muscle-ups
10 Thrusters (135/95)

*Scale muscle-ups to either less reps or to Pull-up x3 + Push-up x3 per muscle-up

HIIT- ” The Gripper 2″ 

AMRAP in 20 min of :

15 KB Swings

150 ft Farmers Carry

15 cal Row

 

A) 2 Sets
Crocodile Roll x6-8
Seal Walk x30ft
Frankenstein Walk x50ft

B) 3 Sets
Alt. DB Renegade Push-up x12 (6 ea. side)
rest 1 min
Weighted Bulgarian Split Squat x8 ea. leg @2121
rest 1 min

C) Every 6 Min For 24 Min Do:
200ft Farmers Carry (70/55)
5 Burpee Box Jump Over (24″/20″)
10 Toes To Bar
10 Kettlebell Swings (70/55)
30 Double Unders

A) 2 Sets
Reverse Samson Stretch Lunge w/rotation x4 ea. side
Ankle Mobility x20-30 sec ea. side
Squat x5 @32×1

*Perform samson stretch lunge in place.

B) Front Squat
65% x2
75% x2
80% x2
85% x2
90% x2
95% x2

C) 3 Sets
20 Sec Max Cal Assault Bike
rest 1:40
For Time:
20 Burpees
15 Toes To Bar
10 Alt DB Snatch (55/35)

HIIT – “Press Your Luck” 

8 min Tabata

Goblet Lunges/ DB Press

rest 1 minute

8 min Tabata

Air Bike/ Push Ups