WOD

A) Coaches Choice

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

C) “Open Workout 12.3″
AMRAP In 18 Min Of:
15 Push Press (115/75)
12 Games Standard Box Jumps (24″/20”)
9 Toes To Bar

HIIT 

EMOM FOR 16 MIN  :

min 1 – 40 sec plank hold

min 2 – 16 DB Snatches

min 3- 40 sec Jump Rope

min 4 – 20 Side Lunges

A) 2 Sets
Lateral Lunge x4 ea. leg
Inch Worm + Push-up x5
KB Windmill x5 ea. arm (light)

B) 3 Sets
Single Arm Overhead Walking Lunge x10 steps ea. arm
rest 90 sec
Single Leg Banded Hamstring Curl x15 @31×2
rest 90 sec

C) 200ft Farmers Carry (70/55)
20 Alt. DB Snatch (50/35)
50 Double Unders
200ft Front Rack Carry (70/55)
16 Alt. DB Snatch
50 Double Unders
200ft Farmers Carry
12 Alt DB Snatch
50 Double Unders
200ft Front Rack Carry

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
3 @70%
2 @80%
1 @85%
3 @80%
2 @90%
1 @90%+

C) 5 Sets
40 Sec Max Cal Row
rest 20 sec
10 Ring Dips
rest 90 sec

HIIT 

AMRAP in 15 min of:

15 KB Swings

10 Slam Balls

5 Burpees

A) Coaches Choice

B) EMOM For 12 Min Do:
Odd – Toes To Bar x15 Sec Max
Even – Handstand Push-up Hold x30 sec

C) 5 Rounds For Time Of:
400 m Run
10 Front Squats (155/105)
5 Burpees
*At the end of each round, increase the burpees by 5 reps.
Ex: Rd 1=5 Burpees ; Rd 2=10 Burpees ; Rd 3=15 Burpees Etc…

A) Coaches Choice

B) 3 Sets
Overhead DB Carry x200ft
Double Under x30-50

C) AMRAP In 20 Min Of:
1 Rope Climb
10 Box Jump Overs (24″/20″)
15 Squats
30 Double Unders

A) Coaches Choice

B) With a Partner complete 3 Rounds For Time:
15 Partner Deadlifts (405/265)
20 Syncro Bar Facing Burpees
400 m Run (together)

C) 3 Sets
Supinated DB Front Raise x15
rest 2 min
DB Lateral Raise x15
rest 2 min

HIIT

EMOM FOR 16 MIN :

30 sec max effort sled push

rest 30 sec

30 sec max effort Goblet Squats

rest 30 sec

30 sec max effort battle rope

rest 30 sec

30 sec max effort KB Swings

rest 30 sec

 

A) Coaches Choice

B) In 15-20 Minutes Establish A 1RM Back Squat

C) “Open Workout 13.1”

AMRAP in 17 min of :

40 Burpees
30 Snatch (75/45)
30 Burpees
30 Snatch (135/75)
20 Burpees
30 Snatch (165/100)
10 burpees
As many snatch reps as possible (210/120)

HIIT

AMRAP in 15 min of :

20 Wall Balls

15 Push Ups

10 Cal Air Bike