WOD

Part A Warm Up

Coaches Choice

Part B

EMOM For 24 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Burpee Ball Slam x6-8
Min 3 – Sled Push x100ft
Min 4 – Overhead Walking Lunge x12 Steps (65/45)

Part A Warm Up

Coaches Choice

Part B

3 Rounds For Time Of:
10 Handstand Push-ups
10 Alt. DB Snatch (55/35)
10 Deadlifts (225/145)
Once each athlete has completed the above work, do:
400 m Run
20 Pull-ups
10 Thrusters (135/95)

*Only one athlete can work at a time. Athlete 1 does HSPU/DB Snatch/Deadlift, then athlete 2 perform the same sequence. Once each athlete complete the top section, then athlete 1 can start their Run/Pull-up/Thruster while athlete 2 rests. Once athlete 1 completes their last thruster, athlete 2 can start their run. Non working athletes can change weights on the barbell while the other athlete is working.

 

HIIT

Tabata – 16min

8 min – Russian Twists /  KB Sumo DL High Pulls

Rest 1 min

8 min – Slam Balls / DB Shoulder Press

Part A Warm Up

Coaches Choice

Part B

Back Squat
65% x10
75% x6
75% x6
80% x4
80% x4

Part C

For Time:
15-12-9 Reps Of:
Clean and Jerk (155/105)
400 m Run

Part A Warm Up

3 Sets
Walking Knee Pulls x30ft
High Knee x50ft
Walking Quad Pulls x6 ea. leg
Crab Walk x30ft

Part B

4 Sets
Single Leg Weighted Glute Bridge w/Elevated Foot x12 ea. side @30×1
Single Arm Overhead Hold x60 sec ea. side

Part C

AMRAP In 15 Min Of:
200 m Run
10 Alt DB Snatch (55/35)
10 Toes To Bar

 

Part A Warm up

2 Sets
Overhead KB Walk x10ft ea. arm
Samson Stretch Lunge x6 steps, alt.
Banded Good Morning x20
Squat Hold x30 sec (Stretching focus)

Part B

3 Sets
10 Sec Tempo Snatch Pull x2
rest 1 min
Close Grip Overhead Squat x2 @99×1
rest 2 min

*Close grip will vary per athlete. Bring your hands as close as possible while still being able to perform a full ROM squat

Part C

4 Sets, Ea. For Time Of:
7/5 Cal Assault Bike
15 Kettlebell Swings (53/35)
7/5 Cal Assault Bike
14 Overhead Plate Walking Lunges (45/35)
7/5 Cal Assault BIke
rest 5 min

*Focus on going 100% during each assault bike effort.

Part A Warm Up

Coaches Choice

Part B

3 Sets
Nose To Wall Hold x40-60 sec
False Grip Ring Pull-up Hold x8-12 sec
Push-up x5-7 @3032

Part C

For Time:
21-18-15-12-9-6 Reps Of:
Pull-ups
Deadlift (185/125)
Burpee Box Jump Over (24″/20″)

Part A Warm Up

3 Sets
Snatch Deadlift x5

Bent Over Snatch Grip Row x5

Overhead Squat x5

Tall Snatch x5

Part B

Every 2 min for 10 min do:

Snatch pull + snatch from 2″ below the knee x2 @75% 2RM hang snatch

Part C

Every 6 min for 24 minutes do:

15/12 cal row

5 power snatch (135/95)

20 wall balls (20/15)

* score fastest and slowest time

Part A Warm Up

Coaches Choice

Part B

Every 5 Min For 25 Min Do:
20 Ball Slams
15 Ring Push-ups
10 Cal Row

Part C

3 Sets
Reverse Push-up Hold x30 sec
rest 90 sec