WOD

A) Coaches Choice Warm-Up

B) 3 Sets
Supinated Chin Over Bar Hold x15-20 sec
rest 30-60 sec
Ring Push-up x10-12
rest 30-60 sec
then do:
EMOM For 5 Min:
Muscle-up x1-3
OR
Seated Banded Muscle-up x2-4
OR
Strict Chin-up x7-10

C) “Double Under Helen”
3 Rounds For Time Of:
100 Double Unders
21 Kettlebell Swings (53/35)
12 Pull-ups

*Scale double unders to 50 reps if unable to perform 100 reps in 4 sets or less

A) Coaches Choice Warm-Up

B) 2 Sets Of:
AMRAP In 10 Min Of:
10 DB Step Overs (35-24″/25-20″)
12 DB Alt. Renegade Rows (35/25)
14 V-ups
100ft Sled Push (180/135)
rest 5 min

C) 3 Sets, Unbroken
15 Barbell Good Mornings
10 Barbell Curls

A) Coaches Choice Warm-Up

B) 3 Sets
DB Push-up w/Rotation x10 (alt. sides)
rest 60-90 sec
Double Arm Trap 3 Raise x12
rest 60-90 sec

C) 10 Sets
1 Min On/ 1 Min Off
12 DB Thrusters (Rx 35/25) (Rx+50/35)
6 Alt. DB Snatch (Rx 35/25) (Rx+50/35)
12 Toes To Bar
6 Alt. DB Snatch
12 DB Front Rack Walking Lunges (Rx 35/25) (Rx+50/35)
6 Alt. DB Snatch

*Complete as many rounds and reps as possible over the course of 10 sets. Pick up where you left off after 1 min rest

A) 3 Sets
Banded Lat Pull Down x15
Seated Alt. DB Press x20 (10 ea.)
Active Lat Hang x15-20 sec

2 Sets
Turkish Get-up x2 ea. side
Overhead Plate Raise x12

B) Press
5-3-1-3-2-1
*Building
rest as needed

C) Every 3 Min For 15 Min Do:
10 Power Snatch (Rx 75/55) (Rx+95/65)
10/8 Cal Assault Bike
10 Wall Balls (20/15)

A) 2 Min Row
+
2 Sets
Spiderman Lunge x10
Banded Good Monring x25
+
2 Sets
Bulgarian Split Squat x12 ea.
Hanging Knee Raise hold x20sec

B) Every 90 Sec For 12 Min Do:
Front Squat x2 @24×1

*Work and build to a weight that you can maintain sound form with.

C) 3 Rounds For Time Of:
500 m Row
21 Pull-ups
15 Deadlifts (Rx 155/105) (Rx+ 185/120)
9 Burpee Box Jumps (24″/20″)

A) Coaches Choice Warm-Up

B) EMOM For 30 Min Do:
Min 1 – Landmine Front Squat x8 ea. side (45/25)
Min 2 – Chin Over Bar Hold x10-15 Sec + DB Bent Over Row x10 (35×2/25×2)
Min 3 – GHD Hip Extension x15
Min 4 – Upright Sit-up Hold x20 sec + Russian Twist x10 (2 for 1) (20/15)
Min 5 – Banded Tricep Extension x20-30

A) Coaches Choice Warm-Up

B) In Teams Of 3 Perform:
25 Syncro Burpees (All three athletes)
then do:
150 Shoulder To Overhead (135/95)
50 DB Box Step-ups (35lbx2+24″ / 25lbx2+20″)
150 Deadlifts (135/95)
50 DB Box Step-ups
150 Push-ups
then do:
25 Syncro Burpees

*Only 1 athlete can work at a time during the middle portion of the workout. One of the non-working athletes must hold a plank position for the working athlete to be allowed to complete reps. You May alternate wokring athletes and athletes holding plank as you wish.

Reminder: Todays 5:30am & 6:30am Classes are Cancelled.

A) Coaches Choice Warm-Up

B) 3 Sets
False Grip Ring Row x8-10 @2021
rest 30-60 sec
Ring Support Hold x30 sec
rest 30-60 sec
then do:
EMOM For 5 Min:
Muscle-up x1-3
OR
Seated Banded Muscle-up x2-4
OR
Strict Chin-up x7-10

C) 5 Rounds For Time Of:
21 Cal Row
15 DB Thrusters (Rx 40/25) (Rx+50/35)
9 Toes To Bar