Back Squat
2×9 50%
2×6 70%
2×3 85-90%
Every 2 min
20 Min AMRAP
10 DB Push Press (50s/35s)
50 Jump Ropes
10 Burpees
Max Unbroken Wall Balls (30/20) (11’/10′)
*Record the total number wall balls
Purpose of wod is to get big sets on WBs
Power, 3rds
20 Slam Ball Torso Slams (alt every 5)
Banded Bear Crawls (there/back)
Banded Clean Pulls
Strength, EMOM, 9 rounds
Hang Cleans
3×1 @ 65%
1 min rest
3×1 80%
1 min rest
3×1 90-100%
Chipper, For time, 12 min
50 KBS (70/50)
90 ABMAT Sit Ups
20 Cleans (185/125)
Power– just keep in mind for bear crawls we use the ankles bands now.
Strength– it’s a 9rd emom of Hang Cleans, but allow a min of rest after the third and sixth rd
Wod– spiking your a core a bit before “heavyish” cleans
Rowling, 40 Min
+/- 100 = _____reps to do after each “frame”
_____Floor Press (155/105)
_____Bentover Row
_____HSPU
_____Pull Ups
It doesn’t have to be 10 frames, but in the style of rowling, try to complete as many rounds as possible.
Front Squats
Every 2 min
1×10
1×8
1×6
1×4
1×2
Partner
You Go, I Go
30 min
1) Lateral bar over burpees (10-1) (each person)
2) Box Jump Overs (10-1) (24/20)
3) Thrusters (115//75) (10-1)
WOD- complete the first couplet of 10-1 (both athletes will do the same rds,(10,9,8,7,6,5,4,3, etc) once completed, then move onto part 2 and etc
Mini Sprint Course, 5 Rounds
Every 4 minutes
4 Burpee Broad Jumps
7 Banded SDHP
5 Snatch (50%) (minus 1 rep each round, add 10% each round)
12 Min AMRAP
15s Plank (add 15s each round)
10/7 Bike Cal
10 Kip Swings
Fight Gone Bad Month
Three rounds of:
• Wall-ball, 20/14
• Sumo deadlift high-pull, 75/55
• Box Jump, 20″ box (Reps)
• Push-press, 75/55
• Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.