WOD

A) Coaches Choice Warm-Up

B) 2018 Master Qualifier Workout 3
AMRAP In 20 Min Of:
50 Wall Balls (20/14)
100 Double Unders
50ft Handstand Walk
100 Double Unders
50 Cal Row
100 Double Unders
50ft Handstand Walk
100 Double Unders

*Scale handstand walk to seal walk.

C)  3 Sets
Reverse Snow Angel x16 (add weight if able)
Lateral Goblet Lunge x12 ea. side

 

HIIT

” Core Score”

EMOM for 20 minutes

45 sec Max Effort

Jumping Pullups

Ab/Core Choice

Speed Skaters

Ab/Core Choice

Burpee w/ Push-up

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Wide Stance Squat Hold x20 sec
Single Leg Glute Bridge x12 ea.
Half Kneeling Upside KB Press x8 ea. side

B) For Time:

800 m Run
200 m Farmers Carry (35/25 ea. hand)
30 Alt DB Snatch (50/35)
400 m Run
15 Single Arm DB Hang Squat Clean, R (50/35)
15 Single Arm DB Hang Squat Clean, L
200 m Farmers Carry
800 m Run

C) 3 Sets
45 Sec Max Barbell Curl
rest 2 min

A) Coaches Choice Warm-Up

B) 5 Sets
Push Press x3
*Building

C) AMRAP In 14 Min Of:
3,6,9,12,15,18 etc…
Push Press @60% of 3RM
Toes To Bar
7/5 Cal Assault Bike

 

HIIT

” Twenty”

AMRAP in 20 min of:

20 Box Jumps

20 DB Push Press

20 DB Lunges

20 Alt. V-Ups

A) Coaches Choice Warm-Up

B) In 15-20 Minutes Establish A 2RM Front Squat

C) 4 Sets Ea. For Time Of:
20 Cal Ski Erg
20 Hang Power Snatch (75/55)
rest 2 min

 

Part A – Warm Up
2 Sets
Quadruped Thoracic Trunk Rotation x6 ea. side
Scap Push-ups x10
Banded Single Arm High Pulls x12 ea.
+
2 Sets
KB Windmill x6 ea. side
Star Plank x20 sec ea.

https://www.youtube.com/watch?v=z2zv526I7M8 

Part  B

EMOM For 12 Min Do:
Min 1 – Strict Pull-up x6-8
Min 2 – Ring Support Knee Tuck x20 Sec
Min 3 – Pistol Hold Leg Lift x6 ea. side

*Hold on to something for balance during pistol hold leg lifts if neccesary

Part C

3 Rounds For Time Of:
15 Burpees
15 Deadlifts (225/145)
400 m Run

A) Coaches Choice Warm-Up

B) 4 Sets, Ea. For Time Of

350 m Row

10 Front Rack Step-ups (95/65 @20″)

15 D-Ball Slams

30 Mt.Climbers

3 Wall Climbs rest 90 sec

C) 3 Sets

GHD Sit-up x12-15

KB Windmill x7 ea.

Banded Face Pull x15-20

A) Coaches Choice Warm-Up

B) In Teams Of 2 Perform:

AMRAP In 30 Min Of:

800 m Partner Run

20 Power Snatch (135/95)

30 Toes To Bar

*Only 1 athlete can work a a time. Both athletes must perform the run together

A) Coaches Choice Warm-Up

B) 3 Rounds For Time Of:
1.5 Mile Assault Bike
30 Kettlebell Swings (70/53)
30 Pull-ups

C) 3 Sets
Single Arm Overhead Walk/Farmers Carry x100ft ea. side
Seated DB Shoulder Rotation x10 ea. side
Single Leg DB Glute Bridge x20 ea.