Month: July 2018

Warm Up: – EMOM 6

1 – Row 15/12 cal

2 – 60 sec wall squat

3 – 50ft. burpee broad jumps + 50ft duck walk

5 min Front rack mobility

WOD Prep: – 8 min build to squat weight

WOD: – For Time

800m run

10 front squat @ BW

600m run with 30/20#

20 front squat @ 75% BW

200m run with 45/30#

30 front squat @ 50% BW

Accessory: – 90 sec each

banded march @ 30/20

banded rev. situps

HS hold

Warm Up: – Complete in any order in 8 min

300m medball run + 30 tricep ext

1 min banded lever hold

20 roll to V-sit

30 / 20 cal row

30 banded goodmornings

WOD: – For Heaviest Loads

Deadlift

3 – 3 – 3 – 3 – 3

*Superset with MAX hold L-sit

Conditioning: – Run/row/bike for 7 min

Warm Up: – Partner EMOM 12

1. tire battle
2. wallballs @ 20/14
3. 3 cal bike sprints

WOD: – For Time

50 – 40 – 30 – 20 – 10

Abmat situps

5 – 4 – 3 – 2 – 1

50ft sled sprints @ 90/45

Accessory: – 3 RNFT

100m farmers carry (double kb AHAP)

15 deadlift @ same #

Warm Up: – 4 min run/row/bike

60 sec of each movement:

couch stretch

tricep smash

roll-to-Vsit

3 kb swings + 3 burpees

Then;  6 min barbell warmup

WOD Prep: – E:90 sec for  6 sets

1 hang clean + 1 jerk

WOD: – 8 rounds for time

200m run

1 complex:

3 DL + 1 HC + 1 Clean + 1 Jerk

Warm Up: – 10 min bar muscle up drill

10 min barbell warmup

WOD Prep: – E:90 sec for 8 sets

1 hang snatch + 1 snatch

WOD: – AMRAP 9

3 snatch @ 135/95

3 bar muscle ups

Warm Up: – EMOM 12

1. 12/9 calorie row
2. 30 sec 1&1/4 back squats NTE 95
3. 30 sec “duck walk” / post squat
4. 10 slow, controlled GHD hip extensions

WOD: – Sumo Box Back Squats

6 – 4 – 2 – 4 – 2 – 2

Accessory: – NFT

Sub 3 min bike mile

100 banded leg curls

Warm Up: – 4 min db warmup

4 min HSPU warmup

2 min pullups

Strength: – 4 X 10

double kb sumo goodmornings

double kb FR walking lunges

WOD: – EMOM 12

1. 5 pullups + 10 pushups + 15 squats
2. 8 Strict HSPU
3. 30 sec shuttle run

Warm Up: – 3 min bike/jump/row/run

5 min barbell warmup

5 min lift & load

Strength: – E:90 sec for 15 min (10 sets)

1 squat clean

Partner WOD: – AMRAP 12

7 cal row

7 burpees OTR

Warm Up: – Complete in any order in 12 min

15 UB wallballs @ 20/14

500m row

50ft banded monster walk + 50ft duck walk

30 banded helicopters

60 sec each leg – Couch Stretch

 *Complete last – 3 laps (jog 3/4, sprint building)*

WOD: – 5 rounds

800m run

WORK/REST = 1:1

Warm Up: – 6 min dynamic warmup

3 min KB warmup

Strength: – Goodmornings

3 – 3 – 3 – 3

• Between sets: 8 ring rows + 8 S/L glute bridges

WOD: – 3 rounds for time

21 pullups

15 kb swings @ 70/53

9/6 cal bike

30 sec L-sit