Month: May 2019

Warm Up: – EMOM 9

12/9 cal row

7 barbell goodmornings + 3 kang squats

7 hang muscle cleans + 7 BTN press

WOD: – For Time

15 down to 1 (kb swings @ 53/35)

2 up to 30 (abmat situps)

Accessory: – NFT

50 ring rows

50 GHD hip extensions

Warm Up: – 3 min Row/Run/Bike

AMRAC 5

3 burpee broad jumps

10 side steps R/L

15 air squats

Skill: – Squat cleans

WOD: – For Time

60 air squats

50 box step-ups @ 24/20

40 box jumps @ 24/20

30 back squats @ 155/105

20 back rack lunges @ 155/105

10 squat cleans @ 155/105

Warm Up: – Tabata: DU / Burpees

Dynamic stretch session

WOD: – For Total Calories

AMRAC 3

400m run + max cal bike

REST 3 min

AMRAC 3

400m run + max cal row

REST 3 min

AMRAC 3

400m run + max cal bike

REST 3 min

AMRAC 3

400m run + max cal row

Cool Down: – 90 sec each

Foam roll calves

Couch stretch

Butterfly

Warm Up: – 400m medball run

PVC / barbell warmup

WOD: – For Time

60 pushups

50 dips

40 hspu

30 floor press @ 135/85

20 push jerk @ 135/85

10 push press @ 135/85

Accessory: – 3 rounds NFT

10 GHD kb rows + 10 hip extensions

100ft sled pull from waist

Warm Up: – EMOM 12

• • 45 sec jump rope
  • 10 jumping ring dips + doorway stretch
  • 50ft duck walk + air squats
  • 5 kick up to HS + 5 sec hold

Skill: – Pistols

WOD: – 4 rounds

200m sled drag @ 90

10 weighted dips

10 srict HSPU

10 pistols

Warm Up: – AMRAC 6

6 dball deadlift

10 db hang snatch

12 /9 cal row

20 band pull aparts

Skill: – T2B

WOD: – AMRAP 15

30 cal row

20 dball OTS @ 100/60

10 T2B

Accessory: – 3 RNFT

20 sec hollow rocks

5 GHD hip/back extensions + 10 sec hold

Warm Up: – 3 way hip stretch

Followed by E:2min for 6 min

30 DU

3 kips + 1 pullup + 3 kips

10 goblet squats

WOD Prep: –  EMOM 6

1 power clean + 2 front squats

WOD: – “The Admiral”

3 rounds for time

20 burpee pullups

20 front squats @ 155/105

20 box jumps @ 24/20

Cool Down: – 300m jog / walk

Warm Up: – 60 sec R/L banded rack mobility

AMRAC 6

3 db windmills R/L

5 broad jumps

8 ring rows

100m run or 30sec bike

—- Barbell warmup —-

WOD: – A. Power Clean

3 – 3 – 3 – 1 – 1 – 1 – 1

Superset with 5 kneeling jump-ups or box jumps

B. 5 x 8 DB rows

Superset with 10/8 cal bike sprint

Warm Up: – AMRAC 6

10 goodmornings

5 hang muscle cleans

10 front rack lunges

5 pushups in rack

—- Barbell warmup & loading —-

WOD: – AMRAP 6

4 deadlift @ 315/205

6 bar facing burpees

8 goblet step-ups @ 53/35 (24/20 box)

Accessory: – 3 rounds NFT

1 min TU/DU practice

100m Waiters carry (50m/50m) @ “heavy”

Warm Up: – AMRAC 6

10 cal bike / row

8 Front/Back thrusters

4 kneeling jump ups

2 pike pushups

—- Barbell / DB warmup —-

PARTNER WOD: – For Time

Buy In: 50 HSPU

Followed by 3 rounds:

50 box jump overs @ 24/20

50 thrusters @ 95/65

50 db snatch @ 50/35

Mobility/Cool Down: – Any order

25 kneeling shoulder taps

30 sec Samson stretch

30 sec “ugly” squat