WOD

A) 2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) In 15-20 Minutes Build Up To 90% of a 1RM Clean and Jerk

C) AMRAP In 14 Min Of:
5 Front Squat (185/120)
7 Handstand Push-ups
30 Double Unders

HIIT – “Burloxi Blues”

4 min Tabata : 8 reps Burpee Box Jumps

rest 30 sec

4 min Tabata : 8 reps Clapping Box Push Ups

rest 30 sec

4 min Tabata : 8 reps Squat Box Jumps

rest 30 sec

4 min Tabata : 8 reps Box dips

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) 5 Rounds For Time Of:
15 Burpees
rest 30 sec
12/10 Cal Assault Bike
rest 30 sec
15 Toes To Bar
rest 30 sec
15 Kettlebell Swings (55/35)
rest 30 sec

A) Coaches Choice Warm-up

B) EMOM For 12 Min Do:
Min 1 – Nose To Wall Hold x30 sec
Min 2 – Strict Chin-up x5-7
Min 3 – Double Under x30 sec max

rest 2 min

EMOM For 8 Min Do:
Odd – Strict Ring Dip x5-7
Even – V-up x12

C) For Time:
1000m Row

 

 

HIIT – ” X WALK “

EMOM FOR 12 MIN DO :

30 sec max effort Waiters Walk

rest 30 sec

30 sec max effort Walking Lunges

rest 30 sec

30 sec max effort Plank Walk

rest 30 sec

Then rest 1 min and do : 3 min Destroyer

A) Coaches Choice

B)  For Time:
400 m Run
50 Sit-ups
400 m Run
40 Walking Lunges
400 m Run
30 Ring Dips

C) 3 Sets
Prone DB “W-T-Y” Drill x6
rest 90 sec
Weighted Bulgarian Lunge x8 ea. leg @3131
rest 90 sec

*Perform 1 pull in each position for 6 cycles per set.

A) Coaches Choice

B) In Teams Of 4 Perform:
3 Rounds For Time Of:
30 DB Push Press (50/35)
20 Burpees
30 Hang Power Cleans (95/65)
20 Cal Row

* Each athlete occupies a station. All athletes work at the same time. Athletes can only rotate once everyone in their group has completed their reps of their movement.

HIIT – ” SLEIGH RIDE” 

AMRAP IN 12 MIN OF :
200ft Sled Push
12 cal Air Bike
rest 1 min
6 MIN AB STAB

A) Coaches Choice

B) 3 Sets
5 Sec Hang Above The Knee + Power Snatch From Above The Knee x1x2

then do:

EMOM 8 Minutes:

Power Snatch x 1 (75%)

C) For Time
21-15-9 Reps Of:
Snatch (115/75)
Cal Assault Bike
Pull-up

HIIT – ” JACKED” 

8 min Tabata : Squat Jacks/ Plank Jacks

rest 30 sec

8 min Tabata : Jumping Jacks/ Burpee Jacks

A) 2 Min Assault Bike @60%
+
2 Sets
Banded Face Pulls x10
Lateral Lunge x8 ea. side
Deadbugs x16 (8 ea. side)

B) 5 Rounds For Time Of:
150ft Sled Push
15 Push-ups
rest 5 min
AMRAP In 10 Min Of:
10 Sit-ups
6 Single Arm DB Overhead Walking Lunges, R (50/35)
6 Single Arm DB Overhead Walking Lunges, L
20 Double Unders

C) 4 Sets
DB Flyes x15
rest 1 min
Chinese DB Rows x14
rest 1 min

A)2 Sets
Walking Barbell Good Morning x30ft
Hang Power Clean x5
Front Squat x5
Split Press x5

B) 4 Sets
Clean + Front Squat + Jerk x1.1 @85%

C) 8 Rounds For Time Of:
2 Clean & Jerk (225/145)
4 Box Jump Overs (24″/20″)
10 Wall Balls (20/14)