WOD

A) 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

B) In 15-20 Minutes Establish A 3RM Dead Stop Deadlift

C) 2 Sets
AMRAP In 8 Min Of:
50 Cal Row
40 Wall Balls (20/14)
30 DB Push Press (50/35)
20 Burpees
rest 5 min

 

A) Coaches Choice

B) EMOM For 15 Min Do:
Min 1 – Toes To Bar x10-12
Min 2 – Ring Row x15-20
Min 3 – Overhead Single Arm DB Squat x8 ea. arm

C) 5 Min Max Cal Assault Bike
rest 7 min
3 Min Max DB Man Maker (50/35)

HIIT – “Eight”

AMRAP IN 16 MIN OF:

8 Wall Balls

8 Knees to Elbows

8 Med Ball Cleans

8 Pull Ups/ Ring Rows

When 16 min is up rest 60 seconds

Then do : 2 min Ab Challenge

A) Coaches Choice

B) 3 Sets Ea. For Time Of:
400 m Ski Erg
500 m Row
1.5 Mile Bike
rest 8 min

A)Coaches Choice

B) In Teams Of 2 Perform:
2 Sets
AMRAP In 6 Min Of:
4 Alt. DB Snatch (50/35)
5 Burpees
6 Wall Balls
rest 2 min
AMRAP In 6 Min Of:
4 Burpees
6 Single Arm DB Hang Squat Clean (50/35) (3 ea. arm)
8 Kettlebell Swings (70/55)
rest 2 min

*Only 1 athlete can work at a time. Each athlete must complete all the reps of “1” movement before the next athlete can start working on the following exercise.

HIIT – ” Pushing Annie’s Sled” 

50 Jump Rope

50 Sit-Ups

1 minute Sled Push

40 Jump Rope

40 Sit-Ups

1 minute Sled Push

30 Jump Rope

30 Sit-ups

1 minute Sled Push

20 Jump Rope

20 Sit-Ups

1 minute Sled Push

10 Jump Rope

10 Sit-Ups

1 minute Sled Push

A)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

B) 2 Sets
Back Squat x4 @95% of 3RM

2 Sets
Back Squat x2 @100% of 3RM

2 Sets
Back Squat x1 @110% of 3RM

C) For Time:
50 Pull-ups
45 Thrusters (95/65)
40 Cal Assault Bike

HIIT- ” Georgie”

AMRAP IN 21 MIN :

7 Burpees

11 Push- Ups

22 Kettle Bell Swings

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 Rounds For Time Of:
30 Squats
90 Double Unders
30 Walking Lunges
200ft Farmers Carry (70/53)
200ft Sled Push
100ft Seal Walk

C) Crunches x30
DB Flyes x20
Banded Scap Pull Aparts x30

A) Coaches Choice

B) EMOM For 8 Min Do:
Split Jerk x2 (Building)
rest 2 min
Every 2 min For 6 Min Do:
Split Jerk x1 (Building)

C) For Time:
3 Shoulder to Overhead (165/110)
3 Front Squats (165/110)
12 Games Standard Box Jumps (24″/20″)
6 Shoulder to Overhead
6 Front Squats
12 Games Standard Box Jumps
9 Shoulder to Overhead
9 Front Squats
12 Games Standard Box Jumps
12 Shoulder To Overhead
12 Front Squats
12 Games Standard Box Jumps

HIIT – “CIRCLES”

8 min Tabata : Squats w/bands/ Air Bike

Rest 30 sec

8 min Tabata : Landmine rotations/ Ski Erg

A) 3 Sets
Snatch Grip Romanian Deadlift x5
Behind The Neck Snatch grip Push Press x5
Hang Muscle Snatch x5
Overhead Squat x5

B) Every 90 Sec For 15 Min Do:
Power Snatch + Hang Squat Snatch + Overhead Squat x2
*Building

C) 3 Sets Ea. For Time Of:
AMRAP In 3 Min Of:
350 m Row
10 Toes To Bar
Max Wall Balls (20/14)
rest 6 min