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SkillEvery minute, on the minute, for 16 minutes (4 sets) for max reps:Minute 1 – 45 seconds of Assault Bike (for calories)Minute 2 – 45 seconds of DU Minute 3 – 45 seconds of Dumbbell Strict PressMinute 4 – 100...
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Warmup2 sets:SB hold :30secSingle arm OH carry 20m/side50m Farmers Carry +10min EMOM1) DB SNATCH x 5/side 2) 5 squat jumpsStrengthFront Squat5 x 5 @ 70% (30X1)WODThree rounds for time of:30/20 Calories of Rowing15 Chest-to-Bar Pull-Ups10 Strict Handstand Push-Ups
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Cash Out100 V-ups or Abmat sit -ups *do v-ups if ableWarmup400m Run+10 single unders10 one leg single Unders (L)10 one leg single Unders (R)10 backwards single Unders20 DU or attempts +1. Ring Row2020 Tempo * tempo means :02 sec down...
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Warmup + Skill15 min CAP400m run+3-4 setsgoblet wall sit with pulse x :30sec *https://www.instagram.com/p/BxP4NYWl2LA/?igshid=15a298x1jgqj9db bear crawl *length of green rig12 bird dog /side *https://www.instagram.com/p/BwDoPt2F1EE/?igshid=lxvg9s5efj9d:30 sec lateral scissor kicksWODEvery 5 minutes, for 30 minutes (6 sets) for times:Run 400 Meters5 Strict...
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Cash Out3 sets:prisoner single leg good mornings x 8/side psoas march x :30secsupine leg lowering x :30secghd sit ups x 12StrengthBack Squat *de-load Every 2 minutes, for 18 minutes (3 sets of each):Station 1 – Back Squat x 6-8 reps...
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Cash OutBench Press 75%x 585% x 395% x 1++Tricep'sweighted dips 4 x 8Backweighted pull ups 3 x 5 *eccentric if cant do weighted 50 V-upsWarmup2 sets:10 cal Bike:20sec dual kb front Rack 1/4 squat with pulse5/side fire hydrants passive hang...
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WarmupEvery :90 sec for 9 min1) :30sec Bear Crawl + Hallow Hold2) :30sec Hold in Support on Rings + 10sec Hold in Catch3) Static Hang x 30-60sec *one set pronated, one set supinated*Snatch prepEMOM x 5 minSnatch grip Push PressSnatch...
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SkillEMOM X 12 min1) jumping bar muscle ups x 3-52) HS hold x :20sec3) Lat pull downs with band & pvc X :30sec4) 10 DU *sub 30 singlesWODEvery 10min perform (3 sets) of: 800 Meter Run 100 Double-Landers 10 Bar...
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WarmupEvery :90 sec for 9 min1) Hanging Med-Ball Hamstring curls x 10-122) Barbell or ab-wheel roll outs x 103) Kang Squats x :30 sec + :15 sec jumping squats *start with empty bar (3011)StrengthBack Squat75% x 585% x 395% x...
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Cash OutWarm-Up.Banded Lat Pull Downs x 10-15 per armY’s, T’s & W’s x 5 reps each45° lunges x 3 steps to each position *w/barbellWarmup2 sets of:Bulgarian Split Squats x 8 reps @ 30X1immediately followed by…Dynamic Jumping Bulgarian Split Squats x...
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