WOD

A) Coaches Choice Warm-up

B) 3 Min Max Wall Climb
rest 3 min
2 Min Max Strict Handstand Push-up
rest 2 min
1 Min Max Kipping Handstand Push-up
OR
3 Min Max Shoulder Taps
rest 3 min
2 Min Max Seated DB Press
rest 2 min
1 Min Max DB Push Press

C) 3 Min Max Cal Assault Bike
rest 6 min
2 Min Max Cal Assault Bike
rest 4 min
1 Min Max Cal Assault Bike

*During every rest period complete:
Single Arm KB High Pulls x10 ea. arm
Hip Extension x20
Floor L-Sit x20 Sec

**Perform this sequence after your final 1 min max cal assault bike

HIIT – “B’s”

EMOM FOR 20 MIN DO :

40 sec max effort Battle rope

rest 20 sec

40 sec max effort Box Jumps

rest 20 sec

40 sec max effort Ball Slams

rest 20 sec

40 sec max effort Burpees

rest 20 sec

 

A) Coaches Choice

B) AMRAP In 10 Min Of:
30 Walking Lunges
20 Ball Slams (20/15)
rest 1 min
AMRAP In 10 Min Of:
15 Single Arm DB Push Press, R (50/35)
15 Single Arm DB Push Press, L
20 Sit-ups

C) 3 Sets
Knee Banded Glute Bridge x20
Floor Seated PVC Banded Rows x20

A) Coaches Choice

B) In Teams of 4 Complete
3 Rounds For Time Of:
500 m Row
20 Hang Squat Clean Thrusters (95/65)
30 Alt. DB Snatch (50/35)
*Rest Station*

*3 athletes will be working at a time on 1 exercise while 1 athlete occupies the rest station. Once all 3 athletes have completed their movement reps they will rotate to the next movement. From the rest station you go to the 500 m row and after your DB snatch you move to the rest station. Perform this sequence until each athlete has performed each movement 3 times for a total of 3 rounds.

HIIT – “TWELVE”

AMRAP IN 19 MIN OF :

Complete 12 rounds of :

12 Jumping Lunges

12 Med Ball Sit Up Wall Toss

12 Bulgarian Lunges

12 Med Ball Push Press

with remaining time max cal Air Bike 

 

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) 4 Sets
Back Squat x3 @95%+5lb of 3RM

C) “Open Workout 14.4”
AMRAP In 14 Min Of:
60 Cal Row
50 Toes To Bar
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 Muscle-ups

*Scale muscle-ups to 5 Ring Rows + 3 Push-ups

HIIT – ” SPEED RINGS”

8 min Tabata : Speed Ladder/Ring Dips

rest 20 sec

8 min Tabata : Speed Skaters/Ring Rows

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

https://www.youtube.com/watch?v=h0QVKJ4Hlng

https://www.youtube.com/watch?v=O_azWBg4C0M”

B) For Total Reps Perform:
2 Min Max Cal Ski Erg
4 Min Max Cal Row
2 Min Max Sled Push (50ft inc.)
rest 5 min
2 Min Max Kettlebell Swing (55/35)
4 Min Max Cal Assault Bike
2 Min Max Front Rack Step-up (95-20″”/65-16″”)

 

C) 3 Sets
Banded Tricep Pull Down x30
DB Lat Pullover x12
Barbell Curl x15-20

https://www.youtube.com/watch?v=gyGeD4rAbv0
*Keep your arms straight, unlike in the video”

Part A Warm Up

Coaches Choice

Part B

EMOM For 14 Min Do:
Odd – Deadlift x1.1
Even – Muscle-up x1-5

*Scale Muscle-up to seated banded muscle-ups or pull-up x3 + Push-up x3 = 1 Muscle-up”

Part C

AMRAP In 20 Min Of:
5 Deadlifts @80% of todays heaviest set
10 Handstand Push-ups
15 Toes To Bar
30 Double Unders
“

Part A Warm Up

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

Part B

In 15-20 Minutes Establish A 1RM Snatch

Part C

Every 7 Min For 28 Min Do:
10 Hang Squat Snatch (115/75)
10 Pull-ups
10 Burpees
5 Squat Snatch (135/95)

*Feel free to scale “”up”” this workout as you see fit.”

HAPPY BIRTHDAY COACH CAMILO & TOMMY LONDINO
PLEASE NOTE: OPEN GYM CANCELLEND TODAY

A) Coaches Choice Warm-up

B) EMOM For 12 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Wall Climb x2-3
Min 3 – Pistol x4-6 ea. leg

C) 3 Sets
1 min Max Cal Assault Bike
rest 30 sec
1 Min Max Cal Assault Bike
rest 4 min

*During every 4 min rest complete:
Single Arm Landmine Split Press x15 ea.
Barbell Good Morning x12 @31×1
V-Up x15

HIIT – ” Chief HIIT “

For 3 minutes Do:

3 DB Power Cleans

6 Push-Ups

9 Air Squats

Rest 1 minute

Repeat 5x