Warm Up: – 500m run
200m kb goblet carry
100m OH plate carry
WOD: – In teams of 3, complete FOR TIME
150 box jump overs @ 24/20
100 cal row
50 tire flips
25 100m double kb front rack carry @ 44/26
Team of 2 works on reps scheme, 1 works on FR carry. Switch every 100m or 200m when FR carry is complete.
Warm Up: – AMRAC 5
15 band pull-aparts
10 cal bike/row
5 slow goodmornings w/bar
1 climb & clamp – 10 sec hold
Skills: – Split Jerk
WOD: – AMRAP 8
3 heavy split jerks
2 rope climbs
Warm Up: – 3 rounds in 10 min
3 kb thrusters
5 jumping pullups
8 kb swings
60 sec partner shoulder mobility
— 3 min deadlift warmup —
Strength: – NFT (20 min cap)
15 – 12 – 9
Pullups (athletes choice)
GHD prone kb rows @ 3001
WOD: – 3 rounds for time
20 burpees
20 wallballs @ 20/14
20 deadlift @ 225/155
Warm Up: – Run/Row/Bike/Jump – 3 min
Dynamic warmup – 8 min
WOD: – EMOM 24
1. 50 DU/100 SU
2. 5 ring muscle ups
3. 20 GHD situps
4. 15/10 cal row
Cool Down: – Jog 1 mile NFT
Warm Up: – AMRAC 7
20 band pull-aparts
10 1 1/4 front squats
5 inch worms
5 slow, strict ring rows
Skills: – Ring transitions & hollow techniques
WOD: – Front Squat (for heaviest loads)
10 – 8 – 6 – 4 – 2 – 1
Between sets complete MAX REP UB:
db pushups @ 35/20
Warm Up: – PVC & Barbell movements
WOD: – Snatch 1RM
Warm Up: – AMRAC 8
20 banded pull-aparts
10 box step-ups —> box jumps
10 S/A kb clean & press
5 cal row/ bike
WOD: – AMRAP 8
8 burpee box jump overs @ 24/20
8 kb swings @ 70/53
Accessory: – NFT; AFSAP
21 – 15 – 9
Strict Press @ 70% 1RM
Goodmornings @ same weight
Warm Up: – In ANY order in 7 min
400m run
15/10 cal bike sprint
10 candlesticks
15 jumping dips
30 sec DU/SU
— 3 min rig warmup —
Skills: – T2B for 10 min
WOD: – For Time
Buy In: 1 mile run
10 down to 1
T2B
Burpees to OH target (6" above reach)
Dips
Cash out: 200 DU / 400 SU
Warm Up: – 5 min PVC movements
Skills: – Snatch
WOD: – 10 sets of Snatch Complex
1 snatch-grip Deadlift @ 3 Up w/no lockout
1 hang snatch pull
1 hang snatch
Warm Up: – AMRAC 8
100m run
1 round "Cindy"
Skills: – A. HSPU x 10 min
B. EMOM 12
1. 45 sec weighted plank @ 45/35
2. 5 back squat @ BW
3. HSPU practice – NTE 5 reps
WOD : – 3 rounds for time
12 HSPU
9 elevated ring rows @ 20/12
400m run
