WOD

A) Coaches Choice

B) 3 Sets
30 Sec Max Toes To Bar
rest 30 sec
Ring Support Hold x30 sec
rest 1 min

C) AMRAP In 20 Minutes Of:
5 Power Clean (155/105)
7 Games Standard Box Jump (24″/20″)
5 Shoulder To Overhead (155/105)
200ft Farmers Carry (70/55)

A) 3 Sets
Snatch Deadlift x5
Bent Over Snatch Grip Row x5
Overhead Squat x5
Tall Snatch x5

B) Using your 1RM 2″ Below The Knee Do:
Snatch Lift Off+ Snatch From 2″ Below The Knee + Snatch x2
@60%
@70%
@75%
@80%
@85%

C) For Time:
30 Cal Assault Bike
30 Wall Balls (20/15)
50 Double Unders
rest 5 min
3 Rounds For Time:
15 Pull-ups
12 Burpees
10 Squat Clean Thrusters (95/65)
rest 5 min
3 Rounds For Time Of:
200 m Run
15 Overhead Squats (95/65)

A) Coaches Choice

B) 3 Sets
KB Wind Mill x6 ea. arm
rest 90 sec
V-up Med Ball Passes x14 (Hand to feet then feet to hands)
rest 90 sec

C) Every 5 Min For 25 Min Do:
7 Burpee Box Jumps (24″/20″)
14 Kettlebell Swings (55/35)
21 Double Unders

A) Coaches Choice

B) In Teams Of 4 Perform:
800 m Group Run
then do:
3 Rounds Of:
800ft Sled Push (100ft inc./ Heavy)
80 DB Push Press (10 rep increments)
then do:
120 Cal Assault Bike (10 cal inc.)

 

HIIT

EMOM ( 20 min)

Minute 1 – Sled Push

Minute 2 – Air Bike

Minute 3 – Push Up

Minute 4 – Rest

 

A) Coaches Choice

B) Back Squat
70% x10
75% x8
80% x6
85% x4

C) “Heavy Fran”
For Time:
15-12-9 Reps Of:
Thruster (135/95)
Strict Pull-up

 

HIIT 

AMRAP in 15 min of :

10 Kettle Bell Sumo Deadlift High Pull

10 Wall Balls

10 Sit Ups

50 Jump Ropes

* rest 30 seconds after each round

A) 2 Sets
Butt Kicks x50ft
Samson Stretch Lunge x8 Steps
Crocodile Roll x6

B) EMOM For 18 Min Do:
Min 1 – GHD Sit-up x15-20
Min 2 – Single Arm Ring Row Pull Hold x20 sec ea. arm
Min 3 – Rest
Min 4 – Alt. Lateral Front Rack Lunge x12
Min 5 – Barbell Good Morning x10
Min 6 – Rest

C) For Time:
500 m Row
50 Burpees
50 Single Arm DB Overhead Walking Lunges (25 ea. side)
15 D-Ball Over Shoulder (150/100)

*Every 3 Min you must stop and complete 5 Ball Slams (30/20)

A) 2 Sets
200 m Row @70%
Single Arm DB Press x5 + Overhead DB Walk x100ft Ea. Side
Close Grip PVC Overhead Lunge x4 ea. leg + Close Grip PVC Overhead Squat x5

B) 4 Sets
Snatch Grip Deadlift + 10 Sec Negative x1x2
rest 1 min
Snatch Balance x5
rest 1 min

C) 3 Sets, Ea. For Time Of:
20/15 Cal Assault BIke
15 Toes To Bar
14 Alt. DB Snatch
10 Front Rack In Place Reverse Lunges (135/95)
rest 5 min

 

HIIT

Tabata

8 min – Goblet Squats/ Burpees

rest 1 min

8 min – Box Jumps/ Ring Rows

A) Coaches Choice

B) 3 Sets
Ring Support Knee Tuck x15 @2121
Wide Grip Strict Pull-up x6-8

C) AMRAP In 20 Min Of:
10 Squat Cleans (135/95)
200 m Run
10 Shoulder To Overhead (135/95)
200 m Run
10 Clean and Jerk (135/95)
200 m Run