Strength: Back Squat 8×2, 60%, EMOM Smooth form focus on the way down, fast and furious on the way up. Teach your muscles to be fast and you will teach yourself how to be strong. WOD: Part A: (9 Min) Every 3 minutes for 3 rounds (9 minute running clock) Row 250/200m 25 Wallballs 20/14lbs […]
Strength: Squat Clean, 6×2 @ 85%, Every 90 Seconds, Drop and Reset each rep WOD: “For Time” On a continuously running clock Perform: Part A: 3-6-9-12-15 Plate Burpee Shoulder to Overhead (135/95) *30 Double Unders after every round (5 rounds total. 3, 3, 30. 6, 6, 30. 9,9,30 etc) RECORD TIME 2 Min Rest Part […]
Strength: Snatch, 6×4, 85%, Every 90 Seconds (0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00) Focus: Creating Contact with Thigh/Belt Buckle WOD: 25 Min AMRAP 30 V-Ups 5 Snatches (75%) 20 KB SDHP (70/50) 3 Hang Snatches (75%) 10 Sprints (there/back) https://youtu.be/c-di_LuYDg0
Strength: Front Squat, 5×1 (0, 1:30, 3:00, 4:30, 6:00) Do not Fail unless its on your last set! WOD: Partner Chipper 27 Front Squats (165/115) 15 Rope Climbs 21 Front Squats 12 Rope Climbs 15 Front Squats 9 Rope Climbs 9 Front Squats 6 Rope Climbs *You can switch on and off when you want. […]
Skill: 4 RNFT (10 min on the clock) 10 HSPU 10 Strict Pull Ups (Mod: Banded) WOD: 30:30 10 rounds 30 Seconds of KB/DB Shoulder to Overhead (1 kb/db) Alt arms every round (50/30) 30 Seconds Rest 30 Seconds of Slam Ball Over Shoulders (30/20) 30 Seconds Rest =1 Round * 10 rounds total […]
Strength: Hang Clean, 5×3, 70% 1RM of Clean, Every 90 seconds WOD: AMRAP AND EMOM Part A: 10 Min AMRAP of 5 Hang Cleans (155/105) 7 Bar FACING burpees (forward hop, lateral to ground) 3 min rest EMOM until you cannot complete round in minute 2 Wall Balls, 7 Toes to Bar 4 Wall […]
Skill: Ring Dip WOD: Complete as much as possible in the allotted time 30 Wall Balls (20/14) 10 Dumbbell Burpee Box Over (50/30) 150 Double Unders (mod: 1 for 1 singles) 10 Dumbbell Burpee Box Overs (50/30) 30 Ring Dips (mod: Ring negatives or bench/box dips) Rd 1: 3 minutes Rd 2: 6 minutes Rd […]
Strength: Deadlift, 6×4, 85% (0, 1:30, 3, 4:30, 6, 7:30) WOD: Follow the Leader – 25 Min AMRAP 400 Meter Run (mod: 400m row only If you CANT run) 20 Pull Ups (mod: Challenging Ring Rows) 20 KBS (70/50) 20 Vertical Jumps (concentrate on form and height, not speed) 20 ABMAT Sit Ups (slow) *Teams […]
WOD: Every 4 min for 24 min Part A: 25 Pull Ups 16 Floor Presses (135/95) 9 SDHP (135/95) Part B: 25 HRPU 16 Bentover Rows (135/95) 9 SDHP (135/95) *Every 4 minutes you are going to switch between Part A and Part B *You will switch every 4 minutes regardless if you […]
Skill: Mobility WOD: 5RFT 400 Meter Run 10 HSPU 20 Wall Balls (20/14) 30 min cap
Strength: Clean, 5×3, 80%, EMOM WOD: Ladders – 10 minutes each Part A: Clean (80%) (+1) Pistols (1 for 1) (+5) 1, 10 2, 15 3, 20 4, 25 …. Part B: Rope Climbs Air Squat (same rep scheme as above)
Strength: S2O: 3×10 @ 70% (0:00, 2:00, 4:00) WOD: 5 Round Weighted Ladder R1: 10 S2O (70%) 15 Deadlights (same as S2O) 20 Box Jumps (23/20) R2: 8 S2O (75%), 15 DL, 20 BJ Rd3: 6 S2O (80%), 15 DL , 20 BJ Rd 4: 4 S2O (85%), 15 DL, 20 BJ Rd 5: 2 […]
Strength: Front Squat 6, 4, 2, 2, 2 (80, 85, 90, 90, 90+) (0:00, 2:00, 4:00, 6:00, 8:00) WOD: Partner AMRAP – 12 minutes 50 Lateral Bar Over Burpees 50 Toes to Bar 50 Front Squats (95/65) *you and your partner can break it up as you wish.
Sled Push WJR TRX Row Rower Rope Slam Iso Squat with med ball hold Plank/bench hops SSJ Shoot Through Two-Handed KB Thruster Plank rd 1: 30:25 (2x) rd 2: 20:20 (1x) rd 3: 30:20 (2x)
Strength: Deadlift 5×5 @85% (0:00, 1:30, 3:00, 4:30, 6:00) WOD: Partner Chipper 42-30-18-30-42 Deadlift (225/185) Hollow Rocks OHL Steps (45/25) 2 for 1 Weighted Crunches (45/25) While one person is working on the chipper, the other person must perform 50 WJR then partner’s can switch. Pick up where your partner left off.
Strength: 6×3, 85%, EMOM Focus: Wrist Curl, Catch in a squat WOD: Max Reps Part 1: 0-10 min: 1 Mile Run + AMAP Power Snatches with remaining time (50%1RM) 10-13 min: rest Part 2: 13-20: 800 Meter Run + AMAP Squat Snatch (50%) 20-23: Rest Part 3: 23-27: 400 Meter Run + AMAP OHS (same […]
36 Minutes of 1 Min on, 1 Min off 20 Pull Ups 30 DB/KB Snatches (50/35) 40 Chest to Deck Push Ups 3 Rope Climbs *you will work for 1 minute then your opponent will work for one minute. *When you start your new minute, start where YOU left off. *Each person will have their […]
Strength: Clean, 5×3, 90%, EMOM Focus: Wrist Curl, Catch in a squat WOD: 12 Min AMRAP With 25 minutes on a running clock, perform a 12 minutes AMRAP of 5 Clean and Jerks (155/105) 10 T2B 15 Box Jump Overs (24/20) Record time(everyone will finish at the same time) then move into….(rest as needed) 50-40-30-20-10 […]
Strength: Back Squat: 12 Minutes to work up to a 3RM *Know your old 3RM WOD: 8RFT 2 Min on, 1 min off for 23 minutes 12 Alt Pistols (1 for 1) 16 SSJ (1 for 1) 25 Jump Ropes 16 Air Squats 12 Burpees *Pick up where you left off after the 1 minute […]
Bootcamp: Burpee broad jump Mountain Climbers V-ups Slam ball Rower Rope slam One Arm Bentover Bench Row Shoot thru Goblet squat Plank Rd 1: 30:25 (2x) Rd 2: 30:20 (2x) Rd 3: 20:20 (1x)
WOD: 4RFT 400 Meter Run 9 Clean & Jerks (135/95) 16 Weighted Crunches (45/25) 25 Box Jump Overs (23/20) 30 min cap
Skill: Mobility Buy In: 800 Meter Run (record time) 2 min rest WOD: AMAP 6 rounds Min 1: AMAP Wall Balls (20/14) Min 2: AMAP Ropes Climbs Min 3: 30 Sec Plank, 30 Sec Rest Each round record the number of wall balls plus rope climbs
Strength: Deadlift, 5×5, 80% (Every 90 sec: 0,1:30,3,4:30,6) WOD: Ladder 10 Min Time Cap of: 3, 6, 9, 12, 15… KBS (70/55) Pull Ups (mod: Jumping PU, Ring Rows) *Record the last round you complete plus any additional reps Examples: 12 + 14 out of 15 KBS, or 12 + 15kbs + 3 of 15 […]
Strength: Front Squat, 5×3, work up a 3RM *Note 3RM PRs on sheet at box WOD: AMRAPS Each AMRAP is 13 Minutes Part A: (turf side) 100 Double Unders (100 singles or WJR) 25 Squat Jumps 15 HRPU 2 min rest Part B: 100 Double Unders 10 Front Squats (60% 1RM) 15 HRPU […]
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