Rope Slam Bicep Curls Hollow Body Holds Rower TRX Rows L-Sits Burpees Sled Push Russian Twist Shoot Throughs 1x 30:30 1x 30:20 1x 30:20 1x 20:20
Skill: 3RM Front Squat 5,5,3,3,3 WOD: For Time 21-18-15 Front Squats (155/95) Forward Facing Burpees* 12-9-6-3 Slam Ball (30/20) Toes to Bar (mod: Hanging Knee Tuck 1 for 1) 25 min cap *Jump over the bar forward facing but do the burpee to the side so there is room for everyone […]
Skill: Sweeping DL (3×8) 10 minutes WOD: Ladder 10,9,8,7,6,5,4,3,2,1 Pass Betweens (15/10 DB/KB/Med Ball/Anything) Bentover Row (115/75) Weighted Crunches (45/25) KBS (70/50) V-Ups *1 Min plank after each round 30 min cap
Skill: Power Snatch WOD: Partner FGB 5 Rounds Snatch (75/55) Box Jumps (24/20) SDHP (75/55) Wall Ball (20/14) G2O (45/25 Plate) *One partner will perform 30 seconds of the movements and other person will perform the other 30 seconds. *If someone is by themselves then they will perform 3 Rounds In this […]
Skill: Clean, Lunge, Clean, Lunge (C,L,C,L) WOD: 25 Min AMRAP 4 CLCL* (115/75) 25 HRPU 10 ALT D. Snatches (50/30) 1 for 1 40 ABMAT Sit Ups *Clean, Left leg Lunge, Clean, Right Leg Lunge = 1 rep
Sled Push Knee to Ball Slam Ball up and overs Rope Slam D. Incline Row D. Curl Rower TRX Row L-Sits HandStand Hold 1x 30:30 2x 30:20 2x 30:20
For Time 50 Dips 50 Wall Balls (20/14) 50 OHL Steps (45/25 plate) 50 KB SDHP (70/45) 50 KBS (70/45) 50 Hollow Body Rocks 50 Box Jump Overs (no hip ext. needed) 50 Thrusters (45/30) 50 Calories Row 50 Pull Ups 35 min cap You can go in any order. You must complete one […]
Skill: 30 HSPU for Time WOD: 8 Rounds 3 Deadlifts (275/185) 2 Rope Climbs (mod: 3 rope climbs) 10 Plate Burpees 1 Min rest after each round 30 min cap *Recording your First round time, and final time Goal: Challenge yourself on the DL with heavier weight. Work on the rope climb with […]
Skill: 3RM Back Squat 5, 5, 3, 3, 3 WOD: For Time 21-15-9 Front Squat (145/95) 30-20-10 T2B (mod: hanging knee tucks 1 for 1) 100 Jump Ropes after each set 25 Min cap Goal: Moderate Weight Front Squat, Work on T2B or proper knee tucks, work towards doubles 21 FS, 30 T2B, 100 DU […]
Skill: Mobility (After Class) WOD: Tabata Part A: Keep a constant running total KBS (70/50) Goblet Squat (70/50) Part B: Keep a constant running total KB Press Left Arm (50/30) KB Press Right Arm (50/30) Sumo Squat Part C: Keep a constant running total V-Ups Med Ball Full Crunch Med Ball Slam *Each Part […]
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