Strength/Skill: 5 Round EMOM (15 minutes) min 1: Strict Pullups, 5-8 reps min 2: Strict HSPUs, 5-8 reps min 3: Pistols, 1 for 1, 10 reps WOD: 22 min AMRAP 8 Walking Lunges, no weight, 1 for 1 12 Box Jumps (24/20) 8 Walking Lunges 12 Kip Swings work 0 – 3:00 rest 3:00 – […]
Strength/Skill: Push Press, 2-1-1-1-1-1 reps, every 90 seconds Attempt a heavy single. ** Focus: Heels down, knees out, hips back, torso upright on dip. Arms locked out, press out at the top overhead. WOD: 18-minute AMRAP 300 M row, 50 double unders, OR .3 mile bike 1, 2, 3, 4, etc… Snatch (135/95) [FB: 155/105] […]
Strength/Skill: Front Squat, 3-2-1-1-1-1 reps, every 2 minutes Attempt a heavy single ** Focus: knees out, elbows up WOD: For Time Ladder – 20 minute cap 15 – 12 – 9 – 6 – 3 reps of Lateral Bar-over-burpees Hang Squat Cleans (135/95) 1 score of the time it takes you to finish.
Strength/Skill: Bike Sprints Teams of 3 – 4. 5 rounds of 20 seconds for each person. ** Focus: maintain high RPM through 20 seconds. WOD: Partner 10 RFT 50 Jump Ropes (DU/SU/WJR) 250/200m Row 15 Russian KB swings, eye level (70/50) [FB: Overhead] Switch every round (you do a round, I do a round, etc…). […]
1 Mile Run (9 laps around parking lot or 3-mile bike) 50 Hollow Rocks (at the end of your set of 5 or 10 reps, hold a 20 second hollow hold) 100 KBS (55/35) 150 KB SDHP (55/35) 1 Mile Run (9 laps around parking lot or 3-mile bike) 40 min cap
Strength/Skill: 14 minute EMOM Even: 5 OHSs from a hang snatch (FB: from a snatch balance, off racks) Odd: 10-15 solid Hollow Rocks WOD: 2 RFT – 18 minute cap 5 Rope Climbs 50 Abmat situps 15 Dips (FB: ring dips) 15 Kip Swings Record the time it takes you to finish 2 rounds.
Strength/Skill: Deadlift, 3-2-2-1-1-1 reps, every 2 minutes ** Attempt a heavy single with a flat back Focus: FLAT BACK WOD: Partner DB “DT” Part A) 12 DL 9 Hang Semi Squat Cleans 6 Push Presses Using 2 DBs, 50s / 35s Part B) Run 2 laps (indoor mod = 20 Burpees) Switch each time both […]
Strength/Skill: 14 minute EMOM Even – Farmer’s walk, holding 1 KB/DB at side From rig to halfway and back – 2 times Odd – Single-arm Overhead walk, holding 1 KB/DB overhead From rig to halfway and back – 2 times WOD: Chipper – 24 minute cap 45 cal Row 30 Burpees 50/30 Wall Balls (20# […]
Strength/Skill: Back Squat, 5-3-3-1-1-1 reps, every 2 minutes Attempt a heavy single with your best possible form. ** Focus: knees out and chest up. Skill Work: Split Squats, 4 x 8 each leg, using your DB Snatch weight in each hand – you’re holding 2 DBs at your sides. WOD: 12 minute Ladder – 2, 4, […]
Strength/Skill: DB Arnold Press, 4 x 8 Partner up and share DBs WOD: 5 RFT – 24 minute cap 50 Jump Ropes 8 Pullups (RX: C2B, FB: 5 Muscle ups) 15 HRPUs ** Every 4 minutes: 12/8 Bike cals Record the time it takes you to finish 5 rounds.
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