WOD

A) 2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

B) 2 Sets, Ea. For Time Of:
3 Rounds Of
100ft Crab Crawl
50ft Single Arm KB Overhead Walking Lunge, R (35/25)
50ft Single Arm KB Overhead Walking Lunge, L
10 Single Arm KB Clean, R (53/35)
10 Single Arm KB Clean, L
rest 10 min

 

C)  3 Sets
Seated DB Overhead Tricep Extension x20
Barbell Curl x20

A) Coaches Choice Warm-up

B) EMOM For 12 Min Do:
Front Squat x2
*Building

C) AMRAP In 20 Min Of:
3 Front Squats (70% of todays 2RM)
6 Cal Assault Bike
9 Alt DB Snatch (50/35)
200 m Run

 

HIIT

“Wall Ball Maul”

19 Min Amrap:

10 Wall Balls

10 Med Ball Situp w/ Wall Toss

10 Med Ball Cleans

10 Med Ball Russian Twists (Each Side)

Part A Warm Up

2 Min Ski Erg
+
2 Sets
Single Leg Kettlebell Deadlift x8 ea.
Jump Squat x10
Push-up + Groiner Stretch x4 ea. side (2 sec groiner hold)
Hanging Lat Pull Hold x15-20 sec

Part B

Deadlift (all percentages based off 3RM)
65% x1.1.1.1
75% x1.1.1.1
85 % x1.1.1.1
90% x1.1.1.1
95% x1.1.1.1

*keep your hands on the bar for the duration of the set. Break for 2 sec in between each lift.

Part C

3 Rounds For Time Of:
30 Push Press (95/65)
30 Pull-ups
rest 2 min

Let the games (almost) begin

Part A Warm Up

Coaches Choice

Part B

3 Sets
30 Sec Max Toes To Bar
rest 30 sec
30 Sec Max Burpees
rest 30 sec

Part C

2 Sets
5 Min Max Cal Assault Bike
rest 2 min
1 Min Max Wall Ball (20/14)
1 Min Max Cal Ski Erg
1 Min Max Farmers Carry (70/53)
rest 2 min

Part A Warm Up Coaches Choice

Part B

EMOM For 12 Min Do:
Min 1 – Seal Walk x50ft
Min 2 – KB Deadlift x15 (70/53)
Min 3 – Assault Bike x30 sec
Rest 2 Min, Then Do:
EMOM For 12 Min Do:
Min 1 – DB Push Press x12 (50/35)
Min 2 – Floor L-Sit x30 sec
Min 3 – Row x30 sec

Part A Warm Up Coaches Choice

Part B

In Teams Of 2 Perform:
AMRAP In 15 Min Of:
4 Hang Power Clean (165/110)
4 Handstand Push-ups
4 Alt. DB Snatch (50/35)
6 Hang Power Clean
6 Handstand Push-up
6 Alt. DB Snatch
8 Hang Power Clean
8 Handstand Push-up
8 Alt. DB Snatch
etc.
*Only 1 athlete can work at a time. Alternate athletes however you please.

At the 15 Min Mark Perform:
For Time:
70 Front Squats (165/110)
10 Rope Climbs

Part A Warm Up

2 Sets
Squat Hold x20 sec
Hollow Body Rock x20 sec
Sumo Squat Hold x20 sec
Samson Stretch x10 sec ea. side

then do:

2 Sets
Banded Good Morning x20
Reverse In Place Lunge x6 ea. side
Lateral Lunge x6 ea. side
Jump Squat x5 (max height)
Hanging Lat Pulls x10

Part B

In 15-20 Minutes Establish A 3RM Back Squat

Part C

“Open Workout 15.1”
AMRAP In 9 Min Of:
15 Toes To Bar
10 Deadlifts (115/75)
5 Power Snatch (115/75)

At the 9 min mark begin:
“15.1a”
6 Min To Establish A 1RM Clean and Jerk

Part A Warm Up

2 Min Assault Bike @60%
+
2 Sets
Perfect Stretch x3 ea. side
Banded Upright Rows x15
Banded Reverse Lunge x10 ea.
Seal Walk x20ft

Part B

For Time:
2000 m Row
25 Kettlebell Swings (53/35)
100 Wall Balls (20/14)
25 Kettlebell Swings
100 Walking Lunges
25 Kettlebell Swings

Part C

3 Sets
Bent Over Trap 3 Raise x12 ea. side
DB Floor Press x20