WOD

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)Every 90 Sec For 12 Min (8 Sets) Do:
Power Clean + Front Squat + Hang Power Clean + Front Squat

C)AMRAP In 20 Min Of:
10 Pull-ups
15 Wall Balls (20/14)
5 TnG Power Snatch (115/75)
rest 1 min

HIIT –  “Biathalon”

AMRAP in 20 min of :

20 cal airbike

400m run

 

A) Coaches Choice

B)3 Sets
Sorensen Hold x30-45 sec
Single Arm Bent Over DB Row x12 ea. arm

C) AMRAP In 15 Min Of:
12 Single Arm DB Hang Clean and Push Press, R
12 Single Arm DB Hang Clean and Push Press, L
6 Single Arm Front Rack Walking Lunges, R
6 Single Arm Front Rack Walking Lunges, L
200 m Run

A) Coaches Choice

B) In Teams Of 4 Complete:
3 Rounds For Time Of:
20 KB Deadlifts (70lbx2/55lb x2)
30 Box Jump Overs (24″/20″)
20 Shoulder To Overhead (135/95)
30 Wall Balls (20/14)

*Each athlete occupies a station. Athletes must rotate through each station 3 times for a total of 3 rounds completed as a team. You may only rotate once every athlete on your team has completed their prescribed work.

HIIT – ” Cardio Craze”

4 min Tabata

Up Downs/Speed Skaters

rest 30 sec

4 min Tabata

Burpee Jacks/ Laterals

A) Coaches Choice

B) 4 Sets
Deadlift x8 @70%

C) AMRAP In 12 Min Do:
12 Alt. DB Snatch (50/35)
30 Double Unders

HIIT – “Big Dipper”

EMOM for 20 minutes do :

40 sec max Burpees

rest 20 sec

40 sec max Ring Dips

rest 20 sec

40 sec max Squats with hip circles

rest 20 sec

40 sec max Bench dips

rest 20 sec

A) 2 Sets
Spiderman Lunge x25ft
High Knee x50ft
Inch Worm x25ft
Butt Kicks x50ft

B)
3 Sets
Front Rack KB Lateral Lunge x12 (Alternating)
rest 1 min
DB Bench Press x12
rest 1 min

C) EMOM For 21 Min Do:
Min 1 – Sled Push x100ft + Burpee Broad Jump x4
Min 2 – Overhead Single Arm DB Walk x100ft ea. side
Min 3 – Rope Climb x1-2

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% x5
75% x3
85% x1
80-85% x3
75-80% x5
65-70% x7

C) Every 7 Min For 28 Min Do:
15 Cal Assault Bike
15 Pull-ups
15 Kettlebell Swings (53/35)
15 Box Jump Overs (24″/20″)

HIIT –  “The Gripper” 

AMRAP in 18 min of:

10 cal row

100 ft Farmer’s Carry

10 DB Snatches

10 Renegade Rows

A) Coaches Choice

B) 3 Sets
5 Sec Handstand Push-up Negative x5
False Grip Ring Row x12 @2121
Floor L-Sit x20-30 sec (accumulated if needed)

C) For Time:
500 m Row
10 Power Clean (165/110)
20 Burpees
30 Squats
8 Power Clean (185/120)
16 Burpees
24 Squats
6 Power Clean (205/130)
12 Burpees
18 Squats
4 Power Clean (225/140)
8 Burpees
12 Squats
400 m Run

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

B) Every 90 Sec For 12 Min (8 Sets) Do:
Power Snatch + Hang Power Snatch + Overhead Squat x1x2

C) 3 Sets
30 Sec Max Wall Ball (20/14)
30 Sec Max Cal Assault Bike
30 Sec Max Double Under
rest 90 sec
30 Sec Max Deadlift (225/145)
30 Sec Max Single Arm DB Push Press, R
30 Sec Max Single Arm DB Push Press, L
rest 90 sec

HIIT –  “More Core”

8 min Tabata

Scissor kicks/Mountain Climbers

rest 1 min

8 min Tabata

Alternating V-ups/ Plank Jacks