WOD

A) Coaches Choice

B) In Teams Of 3 Perform:
90 Hang Power Snatch (95/65)
90 Front Rack Lunges (95/65)
90 Cal Assault Bike
*each athlete performs 15 rep increments for each exercise until all the reps are completed.
72 Hang Power Snatch (135/95)
72 Front Rack Lunges
72 Cal Assault Bike
*each athlete performs 12 rep increments for each exercise until all the reps are completed.
48 Hang Power Snatch (155/105)
48 Front Rack Lunges (155/105)
48 Cal Assault Bike
*each athlete performs 8 rep increments for each exercise until all the reps are completed.

HIIT – ” Bear Mountain ” 

EMOM FOR 20 MIN DO :

45 sec max effort Ski Erg

rest 15 sec

45 sec max effort Bear Crawls

rest 15 sec

45 sec max effort Mountain Climbers

rest 15 sec

45 sec max effort Sled Push

rest 15 sec

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) 5 Sets
Back Squat x4 @95% of 3RM

C) For Time:
20 Clean and Jerks (165/110)
20 Muscle-ups
20 Clean and Jerks

*Scale muscle-ups by scaling the reps (note reps in score) or scale to pull-up x3 + push-up x3.

HIIT – “Gift Boxes”

AMRAP IN 18 MIN Of :

8 Squat Box Jumps

10 Box Push Ups

10 Burpee Box Jumps

8 (each leg) Elevated Single Leg Box Jump

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) For Time:
2000 m Row
rest 6 min
For Time:
100 Burpees

C)
3 Sets
Split Stance Landmine Press x10 ea. arm
Landmine Front Squat x10 ea. side

A) Coaches Choice

B)4 Sets
Deadlift x3
*Building

C) AMRAP In 10 Min Of:
2 Deadlift (85% of todays 3RM)
20 Double Under
10 Toes To Bar

HIIT – “KETTSWEAT”

8 MIN TABATA : KB Deadlifts/KB Swings

Rest 30 sec

8 MIN TABATA : KB Push Press/ KB SDLHP

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
Snatch Grip Shrug x5 + High Hang Shrug Pull x3 + Hang Snatch x2
*Building

C) 3 Sets, Ea. For Time Of:
10 Thrusters (135/95)
15 Games Standard Box Jumps (24″/20″)
10 Cal Ski Erg
15 Kettlebell Swings (55/35)
rest 6 min

A) Coaches Choice Warm-up

B) EMOM For 14 Min Do:
Odd – Rope Climb x1-2
Even – Handstand Push-up x8-10
rest 2 min
EMOM For 6 Min Do:
Push-up x10

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

 

HIIT

“Rowling”

20 Min EMOM – :40 seconds max effort

• Rowing
• Renegade Rows
• Assault Bike
• Abdomen Bicycles

(Abdomen Bicycles one leg extended at all times, not making circles with legs

A) Coaches Choice

B) 5 Rounds For Time Of:
30 Mt. Climbers (2 for 1)
20 KB Deadlift (70/55)
15 Ring Support Knee Tucks

C) 3 Sets
Banded Tricep Pull Down x30
Seated Banded PVC Row x20
Banded Hamstring Curl x20 ea. side

A) Coaches Choice

B) In Teams Of 2 Perform:
AMRAP In 15 Min Of
1 Squat Snatch (155/105)
3 Clean and Jerk (155/105)
30 Double Unders
rest 3 min
AMRAP In 15 Min Of:
20 DB Push Press (50/35)
20 DB Front Rack In Place Lunges
10 Burpees

*Only 1 athlete can work at a time. Once and athlete starts a movement, they must complete those reps before the next athlete can start and move onto the next movement. Athletes must rotate after the completion of each movement.

HIIT – ” GREAT FORTY- EIGHT “

AMRAP IN 19 MIN OF :

12 Squat Box Jumps

12 Rower V- Ups

12 Box Vaults

12 DB Cleans