WOD

A) Coaches Choice

B) 4 Sets
30 Sec Battle Rope
30 Sec Max Burpees
30 Sec Games Standard Box Jump
rest 30 sec
90 Sec Row
rest 90 sec

C) 3 Sets
Hip Ext x15-20
rest 1 min
Flutter Kick x30 sec
rest 1 min
Side Push-up Hold x30 sec ea. side
rest 1 min

A) Coaches Choice

B)In Teams Of 2 Complete:
For Time:
300 Double Unders
100 Cal Assault Bike
200 Push-ups
100 Single Arm DB Overhead Walking Lunge (50/35)
150 Deadlifts (135/95)
100 Toes To Bar

*Only 1 athlete can work at a time. Alternate athletes whenever you like.

HIIT – “Core Up”

8 Min Tabata : Standing Air Bike/ Tuck Ups

rest 30 sec

8 Min Tabata : Sled Push/ Rower V-ups

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 x5 @90% of 3RM

2 Sets
Back Squat x3 @95% of 3RM

2 Sets
Back Squat x2 @100% of 3RM

C) 3 Rounds For Time Of:
30 Alt. DB Snatch (50/35)
25 Pull-ups
20 Front Squats (135/95)

HIIT

”Seventh Hell”

EMOM- 18 Minutes

Min 1 – DB Thrusters x 7

Min 2 – Burpees x 7

Min 3 – Pull-up / Ring Row x 7

 

 

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) 5 Rounds For Time Of:
10 Balls Slams (20/15)
200ft Shuttle Sprint (50ft inc)
20 Kettlebell Swings (55/35)
200ft Shuttle Sprint (50ft inc)
30 Jumping Lunges
200ft Shuttle Sprint (50ft inc)

C) 3 Sets
Single Arm Landmine Bent Over Row x10 ea. side
Banded Glute Bridge x20

A) Coaches Choice

B) 4 Sets
Thruster x2
*Build to a heavy set of 2
then do:
EMOM For 6 Min
Thruster x5 @85% of 2RM

*Thruster can be taken from the rack or from the floor, your choice.

For Time:
21-15-9 Reps Of
Cal Row
DB Thruster (50/35)
150ft Farmers Carry (70/55)

HIIT – “Swealting Pot” 

AMRAP IN 19 Min of :

12 American KB Swings

12 Turkish Get Ups

12 Bulgarian Jumping Lunges

12 Russian Twists

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

B) 5 Sets
5 Sec Tempo Snatch Pull To High Hang + High Hang Snatch x1.1
*Once you reach your hip during your tempo snatch pull, immediately move through your high hang snatch.

C) 5 Sets
30 Sec Max Wall Ball (20/14)
rest 30 sec
30 Sec Max Double Under
rest 30 sec
30 Sec Max Hang Power Snatch (75/55)
rest 30 sec

HIIT – ” CORE TO SHORE” 

4 MIN TABATA : Rowing

rest 30 sec

4 MIN TABATA : Alternating Side Planks

rest 30 sec

4 MIN TABATA : Rowing

rest 30 sec

4 MIN TABATA: Alternating V-UPS

A) Coaches Choice

B) 5 Rounds For Time Of:
15 Ball Slams (20/15)
15 Cal Row
15 Cal Ski Erg
10 Front Rack Step-ups (65/45)

C) 3 Sets
DB Floor Press x20
Supinated DB Front Raise x12
Bulgarian Jumping Lunge x8 ea. side