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WarmupEvery :90sec (3 sets) of: 14min totalStation 1 – Dumbbell Bench Press x 8-10 reps @ 21X1Station 2 – Supinated-Grip Bent-Over Barbell Row x 8-10 reps @ 21X0Station 3 – Suitcase Carry x 100 Meters (50 meters each side)Skill warmupEMOM...
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WarmupTwo Sets of:Scapular Pull-Ups x 5Plank Shoulder Taps x 10Mountain Climbers x 20WODEvery 2 minutes, for 32 minutes (4 sets) for max reps of:Station 1 – 20/15 Calories of Assault Bike + Max Reps Alternating PistolsStation 2 – 400 Meter...
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WarmupEvery Minute on the Minute for 6 minutes (2 sets):Station 1 – Bullet squats x 8/side Station 2 – Single-Leg Glute Bridges x 10Station 3 – Dead Bugs x 10-12 repsStrengthBack Squat Back Squat 75%x5x3This reads 3 sets of 5 reps...Skill/StregthPush...
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WarmupTwo sets of:Single-Arm Ring Row x 5 reps each arm @ 2111(keep your shoulders and hips squared up and your glutes and quads engaged to maintain perfect plank positioning throughout the movement)Rest 15 secondsReverse-Grip Push-Ups x 5 reps @ 2111Rest...
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WarmupEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Landmine Press (Left) x 8-10 reps @ 21X1Station 2 – Landmine Press (Right) x 8-10 reps @ 21X1Station 3 – 25-30 Banded Overhead Triceps Extensions @ 1010Station 4...
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WOD30 min AMRAP250m Row5 Pull-Ups10 dips15 kb swings20 Wall Ball Shots (20/14 lbs to 10′)200m RunWarmupWarm-Up.Tabata 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–...
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WOD4 sets for time of:200m Run10 Strict HSPU20 Alternating Dumbbell Snatches40 Air Squats200m Runrest 2 minCash OutTwo sets of:30 second Wall Sit (Add load to front rack if needed)30 Kettlebell Goblet Squats (24/16 kg)30 second Wall Sit (Add load to...
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WarmupEvery 90 seconds, for 18 minutes (3 sets of each):Station 1 – Dumbbell Bench Press x 8-10 reps @ 21X1Station 2 – Banded Overhead Triceps Extensions x 30 reps @ 10X0Station 3 – Supinated-Grip Bent-Over Barbell Row x 8 reps...
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WarmupThree sets of:Right-Arm Suitcase Deadlift & Hold x 5 reps @ 2115Med Ball Rotating Slams (Right) x 10 RepsRest as neededLeft-Arm Suitcase Deadlift & Hold x 5 reps @ 2115Med Ball Rotating Slams (Left) x 10 RepsRest as needed*https://www.instagram.com/p/Bg4R5HZl1em/?utm_source=ig_web_copy_linkTaskThree sets of:60 second...
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Warmup2 sets:200m run10 double kb shoulder to overhead *16/12kg10 double kb snatch50' double overhead carryPre-Strength3 sets with an empty barbell of:Snatch Grip Romanian Deadlift x 3 @ 3011Muscle Snatch x 3Shoulder Press from Behind the Neck x 3OHSFor Time: Slamballs,...
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