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WarmupEMOM x 9min1) :20 sec hold + 5 SB squats2) pec stick hold :20 sec + 10 halos 5/direction3) 6 SB over shoulderTaskEvery 2 minutes, for 16 minutes (4 sets) of:Station 1 – Dumbbell Shoulder Press x 8 repsStation 2...
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WarmupWarmup:Banded Lat Pull Downs x 10-15 per armY’s, T’s & W’s x 5 reps eachLunge Matrix x 3 steps to each position (forward, lateral, reverse, bowler)+3 sets:Row x 30 secBurpee x 5rest 30-60 b/wSkillSnatch ComplexE2MOMPower Snatch + Low Hang Snatch...
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WarmupTabata x 2 sets each of:(20 seconds work followed by 10 seconds rest = 1 set)– Single-Arm Plank– Alternating Lateral Lunges– Side Plank– Air Squats– Hollow Hold or Rock– Plank Shoulder Taps– V-Ups– Bear Crawl– Frog Jumps– Wall ClimbsWODEvery 2...
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Warmup2 Rounds of Barbara with 3min rest b/w20 pull ups30 push ups40 sit-ups50 air squatsStrengthBack Squat *percentages are based off of 90% of 1RM70% x 380% x 390% x 3++WODFor time:400 Meter Run40 Walking Lunges with KB/DB Farmer’s Carry *35/25#20...
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WarmupWarm-Up.50 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts @ 401150 meter Medicine Ball Carry w/ Pec Activation10 Medicine Ball Deadlifts @ 20X1+Rotational throws 10/side *w/partnerTask*warmup for front Squats10 Stationary Split Squats (left leg forward) w/ Paloff Hold...
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Warmup3 min Ski or Bike with *arms only+Barbell Complex x 2 sets w/ Snatch Grip:Romanian Deadlifts x 5Muscle Snatch x 5Overhead Squats x 5Hang Squat Snatch x 5Snatch Balance x 5Rest as neededSkill/StrengthSnatch Complex x 8 (E:90)Slow Pull Power Snatch...
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WarmupWarm-Up.Static Hang x 30-60 secondsWall Slides x 5 @ 1515Scapular Pull-Ups x 10+Two Sets:Dead Bugs x 10 @ 1515Handstand Practice (freestanding or against a wall) x 60 seconds+Two Sets:Row x 60 secondsWall Climbs x 1Toes to Rings x 10 *alternatingWOD4...
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Warmup2 sets:Single leg vertical jump x 8 *4/sidekb turkish sit ups x 8Bear Crawl 30m+Complete as many rounds and reps as possible in 4 minutes of:10 Kettlebell Swings10 BurpeesStrengthBack Squat *percentages off 90%65% x 575% x 585% x 5++In between...
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WarmupIf early go ahead and start:You have 10min to complete the following100 Double-Unders 30 Wall Ball Shots (30/20 lbs) 30/22 Calorie Assault Bike +Kettlebell Complex (one set with each arm):KB Halo x 5 Kettlebell Snatch x 5Overhead Carry x 25...
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WODFor max calories/reps:3 Minutes of Assault BikeRest 60 seconds3 Minutes of Wall Ball Shots (20/14 lbs)Rest 60 seconds3 Minutes of RowingRest 60 seconds3 Minutes of Double-Unders
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