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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/editWarmup200M Run•2 Rounds8 Push Ups8 V Ups•200m Run•2 Rounds8 seated press8 box jumpsSkill PrepEMOM X 81) 3 Clean High Pull + 3 Muscle Clean + 3 Strict Press2) 3 Power clean with hold on last rep for :03 + 3...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/editWarmup2X5 Navy Seal Burpees10 Calorie Row15 Wall Balls20 Russian Twists with Wall BallAerobic Capacity5 Rounds
1) Kettlebell Swing (Russian) (15 Seconds)

2) Good Morning w/PVC (45 Seconds)StrengthEvery :90 sec for 9 minutes (3 sets) of:Station 1 – Sumo Deadlift x 5Station 2...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/editWarmup2X10 Alt DB Snatches5 Burpees over DB10 V-ups + 10 Tuck ups + 10 Sit-upsOlympic prep5 min to perform:2 sets:PVC over and backs x 10band pull-apart x 10 *over and under gripexternal shoulders rotations x 10/ sideSkill PrepEMOM X 81)...
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docs.google.com/spreadsheets/d/1E5YeEoKOLpOmhwF5w-N1N5GQFU-kDQw_2J14Xj1jvSs/editWarmup2X4 Strict Handstand Push Ups4 Strict Pull Ups20 Sit Ups200M RunAerobic Capacity5 Rounds
1) Pull-up (Strict) (15 Seconds)

2) Pull Over w/PVC (from floor) (45 Seconds)WODFor time:400 Meter Runimmediately followed by…3 rounds of:4 Strict Supinated-Grip Pull-Ups8 Ring Dips or Stationary Dips12 Burpeesimmediately...
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docs.google.com/spreadsheets/d/1sXvbgJ1ZDfJk4k7Ej5aB0kfvMvUCO8N0uWZjenOJqeI/editWarmup2X12 Kettlebell Swings6 Goblet Squats30 Double UndersAerobic Capacity5 Rounds
1) Burpee (12 Seconds)

2) Toe Touch (From Standing) (48 Seconds)Strength Prep2X3 Kang Squats3 Jumping Squats3 Reverse Lunges/sideBack Squat Heavy SingleSpend 15 min finding todays Back Squat for a heavy single. *RPE 9WODComplete...
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222Five rounds for time of:12/9 Calories of Assault Bike12 Goblet Squats24 V-UpsComplete as many rounds and reps as possible in 12 minutes of:3 Dumbbell Beast-Makers (55/35 lbs)6 Strict Pull-Ups9 Burpees
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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– Mountain ClimbersWODComplete as many rounds and reps...
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docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit?usp=sharingWarmup1 rep of the chest tap burpee:2 chest taps + 1 burpee•10-10-10High knees10-10-10Butt kickers10-10-10Tuck ups10-10-10Chest taps burpeesAerobic Capacity5 Rounds
:1) Double Unders (20 Seconds)

2) Standing Calf Raise Hold (20 Seconds)

3) Calf Raises (20 Seconds)Skill PrepWith empty bar, dumbbells or kettlebells:10 Strict...
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docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit?usp=sharingWarmup1 jumpEx: 1 burpee + 2 jumping lunges + 1 jumping squat.•EMOM X 6Odd: 5 jumpEx burpees.Even: 30 flutter kicksAerobic Capacity5 Rounds
:1) Mountain Climber (10 Seconds)

2) Plank Hold (20 Seconds)

3) Plank Jump-In (30 Seconds)Aerobic Capacity5 Rounds
:1) Deadlift (12 Seconds)
2) Hold...
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docs.google.com/spreadsheets/d/1WjVfYbIGhw3U3McDddScJ3TN2-pni9E9C15T-wYU00Y/edit?usp=sharingWarmup2 minute amrap16 kb swings8 kb thrusters•1 min rest•2 Minute amrap16 push ups8 kb snatches•1 min rest•2 minute amrap16 tuck ups8 sit ups•1 minute restSkill PrepWith empty bar:10 Strict Press + 10 Back SquatsRest 15 seconds5 Muscle Snatch + 5...
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