Warm Up: – EMOM 9
1: 10 wallballs + 3 burpees
2: 10 GHD hip extensions
3: 50ft db bear crawl
—- DB warmup —-
WOD: – AMRAP 8
30 wallballs @ 20/14
30 deficit pushups @ 45/25
30 cal row
30 GHD situps
30 db snatch @ 50/35
Accessory: – 2 rounds NFT
50ft yoke carry @ 325/275
50 banded pull aparts
200m jog
Warm Up: – Complete in any order in 6 min
500m row
50ft banded monster walk
30 sec stretch in squat
20 sec leg swings R/L
10 kang squats @ 45/35
Skills: – Squat position & Bailouts
WOD: – A. Back Squat Volcano
B. “Event Horizon”
Warm Up: – AMRAC 7
5 kb Halo’s
3 kip swings + 1 pullup
15 sec HS hold
15 air squats
100m run
Strength: – Z-press
5 X 5
WOD: – E:4 min for 24 min
3 TGU – R
3 TGU – L
200m run
7 strict pullups
Warm Up: – 3 min Row/Run/Bike
AMRAC 6
5 windmills R/L
10 jumping squats
20 plyo skiers
30 DU/SU
20 walking lunges
10 K2E
5 bear complexes
WOD: – 2 Rounds for Reps
AMRAP 3
15 deadlifts @ 135/85
35 DU
REST 1 MIN
AMRAP 3
8 bar facing burpees
12 T2B
REST 1 MIN
AMRAP 3
4 thrusters @ 135/85
11 box jumps @ 24/20
Accessory: – 1 round NFT
75 banded leg curls
25ft banded side step R
25ft banded side step L
Warm Up: – AMRAC 8
6 burpees
6 roll to Vsit
6 muscle clean & press
6 kang squats
10/8 cal row
—- Barbell warmup —-
WOD: – 2 rounds for time
20 clean & jerk @ 155/105
1000m row
Cool Down: – 5 min bike/jog
Warm Up: – AMRAC 6
20 banded pull aparts
10 ring rows
10 air squats
5 inch worms
—- Barbell warmup —-
Strength: – Back Squat
5 x 5 @ 75%+
Pause 3 sec in bottom
WOD: – AMRAP 8
Ascending reps:
C2B pullups
2 – 4 – 6 – etc
Thrusters
1 – 2 – 3 – etc
Warm Up: – Medball Suicides
4 min db warmup
WOD: – EMOM 20
1: 1 round of db “DT” @ 50/35
2: 200m run
Cool Down: – 200m walk
20 kneeling shoulder taps
20 wall slides
Warm Up: – EMOM 9
1: Farmers Carry inside lap
2: 10 banded GM + 10 hollow rocks
3: 12/10 cal bike OR row
—- Barbell warmup —-
WOD: – Deadlift
5 – 1 – 4 – 1 – 3 – 1 – 2 – 1
Accessory: – 2 RNFT
100m front rack carry
50ft HS walk or 2 min HS work
Warm Up: – AMRAC 8
20 sec DU
20 banded chest press
10 lunges w/twist
10 banded rig-post rows
20 sec Bird dog from pushup pos. – R/L
Strength: – 15 min to find a 2RM
Floor Press
WOD:- AMRAP 15
5 manmakers + OH lunge R/L @ 40/25
10 burpees over the DB
25 DU
Warmup: – AMRAC 6
10 cal row / bike
5 inch worms
5 jumping ring dips
5 pike pushups
10 banded goodmornings
— Barbell warmup —
WOD: – “Hero Mash”
For Time:
21 HSPU
21 Ring dips
21 Pushups
1 round DT
15 HSPU
15 Ring dips
15 pushups
1 round DT
9 HSPU
9 Ring dips
9 Pushups
1 round DT
