A. 25:00 AMRAP 10 Cal Row 20 Meter Lunge Step (weight optional) 10 KB Swings (HAP) 20 Meter Bear Crawl 100 Meter Sprint 1:00 REST b/t rounds B. Core – coaches choiceRead More
A. OT2:00 x 4: SnPull + Psnatch+ HSqSnatch + OHS (increasing) B. For time – 16:00 CAP 800 Meter Run 20 Power Snatch(135/95) 400 Meter Run 20 OHS (135/95) 800 Run B. NFT – 3 Rounds (rest as needed b/t rounds) 20 GHD Sit-ups (30 Ab Mat) 15 Hollow Rock :30 Arch HoldRead More
All classes choose b/t class and endurance A. Push Jerk: 3 – 3 – 3 – 3 – 3 (+/-70% of 1RM then increase) B. 3 Round Superset: 1-Arm DB Strict Press x 5 per arm, into 10 DB BOR each arm Rest b/t rounds C. For time: 30 – 20 – 10 Push-Up (quality...Read More
A. 14:00 Partner WOD (outside) 200 Meter Run 15 KB Swings (24/16 – American) 10 KB 1-arm press (5/5, same weight as swing) B. 5:00 Plank (hold as long as possible throughout 5:00) C. 800 Meter JogRead More
A. 7:00 OTM – HHPC + HPC + P.CLEAN (increasing weight) B. Death By: Power Clean (135/95) & Burpee over Bar *15:00 CAP – Split reps in 1/2 after complete C. HS Walk/Wheel Barrel RelayRead More
A. MU Skills B. OT5:00 For 5 Rounds 0-5:00 – 20/15 Cal Row + 50 WB 5-10:00 – 20/15 Cal Row + 15 MU 10-15:00 – 20/15 Cal Row + 50 Box Jumps 15-20:00 – 20/15 Cal Row + 15 MU 20-25:00 – 20/15 Cal Row + 50 WBRead More
A. 24:00 EMOM Minute 1 – 10 Deadlift (+/-185/125, moderate heavy) Minute 2 – 20 GHD Sit-up or 25 Ab Mat Minute 3 – 15/10 Cal AB Minute 4 – 50 Double Unders or :40 of attempts/fast singles B. 5:00 Light Sled Relay (fast 25m sprints)Read More
A. Weighted box step up – 4 sets of 5 (each leg) B. 2 Rounds 400 Run (or 500 Row) + 50 air squats 400 Run + 30 Burpees 400 Run + 20 OH Stationary Lunge Steps (total,45/25)Read More
