Warm Up: – 90 sec intervals:
DU/SU
Squat to rig post
Banded shoulder distraction
medball hug @ 20/14
4 min db warmup
Skill/Strength: – 20 min
5 x 8 weighted pistols
Superset with:
12 banded reverse situps
12 banded leg curls
WOD: – AMRAP 12
6 S/A db clusters @ 35/20
36 DU (sc: 2:1 SU)
Warm Up: – Tabata (alternating)
DU/SU
Air Squats
—- 4 min barbell warmup —-
Followed by 20 reps NFT – evil wheels
WOD: – For Heaviest Loads
Deadlift 2RM in 15 min
Back Squat 2RM in 15 min
Accessory: – NFT
Bike OR Row 5 min
30 reps tricep pulldowns
Warm Up: – 3 min run/row/bike/jump
90 sec each:
plate belly smash
goodmornings w/bar only
foam roll calves
kb quad smash
banded shoulder distraction
*after each set complete 5 burpees*
WOD: – For Time
50 situps
50 mtn climbers
50 V-ups
50 plank to HS
50 dead bugs
50 grasshoppers
Accessory: – Sub 3 min bike mile
50 banded pull aparts
Warm Up: – 5 min PVC/band drills
5 min rig warmup
10 min barbell warmup / load
Skills: – Bar Muscle ups
WOD: – For Total Reps
Ascending reps for 10 min
– Bar muscle ups
– Deadlift @ 275/205
Warm Up: – 3 min banded movements
EMOM 9
Ascending reps 1-9
Thrusters NTE 95/65
Descending reps 9-1
Russian KB swings
WOD: – For Time
500m row
Followed immediately 3 rounds
15 KB swings @ 70/53
20 wallballs @ 20/14
25 pushups
Cool Down: – Bike 1 mile (sub 4 min)
Warm Up: – 3 min Jump / Bike / Row
5 min barbell warmup
WOD: – A. Floor Press
Find a 2RM
B. Front Squat
5 x 5 @ FP 2RM
C. Z-Press
5 x 5 @ 40-50%
Warm Up: – Complete in ANY order in 7 min
* 60 sec jump rope
* 30 sec HS hold
* 30 banded pull-aparts
* 20 ring rows
* 10 pike pushups
* 10 roll to V-sit
WOD: – For Total Reps
AMRAP 5
Rounds of "Cindy"
REST 2 min
AMRAP 5
Rounds of "Lola"
REST 2 min
AMRAP 5
Burpees
Accessory: – NFT
100ft farmers carry walking lunges @ AHAP
4 min medball hug @ 30/20
75 banded reverse situps
Warm Up: – EMOM 9
1. 12/9 cal row
2. 60 sec squat to post / bar hold
3. 8 burpees
Followed by 6 min lift & load for WOD
WOD: – For Time
Run 2 miles
3 min MAX REP back squat @ BW
Bike 1 mile
** Reduce final time by the following **
Rx : 10 sec per rep
Sc: 5 sec per rep
Warm Up: – Tabata (alternating each round)
DU/SU
Burpee broad jumps
—– 4 min barbell warmup —–
Strength: – EMOM 8
5 back squat @ BW
WOD: – "Annie Interrupted"
For Time
50-40-30-20-10
DU
Situps
25-20-15-10-5
Thrusters @ 75/45
Warm Up: – EMOM 8
1. 5-7 inch worms
2. 12-15 banded goodmornings
3. 12-15 GHD hip extensions
4. 45 sec split stretch
5 min barbell warmup
WOD: – A. Banded Sumo Deadlift
5 x 5 @ 70-75%
B. Pause Deadlift
2 sec pause at 2" from floor
5 x 3 @ 65-70%
C. Goodmornings
4 x 10 @ 20-25%
D. Hack Squats
4 x 10 @ 20-40%
