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In the GYM
Strength 4 RFQ 10 Banded Straight Arm Lat Pull Down 5 Heels Elevated Goblet Squats 1 Depth Drop Conditioning AMRAP 15 6 Chest to Bar Pull Ups 9 Burpee Box Jumps 12 Thrusters 75/55 ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength 4 RFQ 10 Supine DB/KB Pullovers 5 Heels Elevated Goblet Squats 1 Depth Drop Conditioning AMRAP 15 6 SDHP 9 Burpees 12 DB/KB Cleans
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In the GYM
Conditioning 5-10-15-20-25-20-15-10-5 Push Up KB Swing ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning 5-10-15-20-25-20-15-10-5 Push Up KB Swing PRIDE HERO WOD
In the GYM Strength 8:00 to work to a heavy Hang Power Clean Conditioning E2M x 10 1 Power Clean + 1 Hang Power Clean + 2 Push Jerks Start at 70% of A; complete at least 2 rounds before adding weight ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength 5 RFQ 6ea 1a Hang High Pull 6ea 1a Front Squat 12 Supermans Conditioning E2M x 10 10 Alt Snatch 20 Mountain Climbers In the GYM
Strength E2M x 5 30' HS Walk (sub 3 FS Kick Ups + 10 Plank Shoulder Taps OR 3 Wall Walks) 10 Hollow Rocks Conditioning For Time 40-30-20-30-40 Wallballs 20/14 100m Farmers Carry after each round 70/53 ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength E2M x 5 30' HS Walk (sub 3 FS Kick Ups + 10 Plank Shoulder Taps OR 3 Wall Walks) 10 Hollow Rocks Conditioning B40-30-20-30-40 DB/KB Thrusters 100m Suitcase Carry after each round In the GYM
Strength 4 RFQ 10 No Hands Front Squat @ 40-65% 10ea 1A DB Bench Press 10ea Lateral Pillar Bridge Dip Conditioning B) AMRAP 9 3 Hang Squat Cleans 135/95 9 T2B 27 DU's ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength 4 RFQ 10 Tempo Goblet Squat (5 Sec Down) 10 Goblet Squats 10 Goblet Thrusters 1:00 Rest between rounds Conditioning AMRAP 9 5 Goblet Jump Squats 10 V-Ups 20 DU's In the GYM
Conditioning 5 RFR 1:00 1A DB Clean and Jerk R 1:00 1A DB Clean and Jerk L 1:00 Alt Single Leg V-Ups 1:00 DB Glute Bridges 1:00 Plank Shoulder Taps 1:00 Rest ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning 5 RFR 1:00 1A DB Clean and Jerk R 1:00 1A DB Clean and Jerk L 1:00 Alt Single Leg V-Ups 1:00 DB Glute Bridges 1:00 Plank Shoulder Taps 1:00 Rest In the GYM
Strength E3M x 5 12 Alt BB Reverse Lunge 6 Strict Supinated Pull Ups Conditioning For Time: 3 Back Squats @ 50% 1:00 Row for Calories Workout ends at 200 Calories totaled ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength E3M x 5 12ea Goblet Reverse Lunge 6 Upright Rows Conditioning For Time: 5 Goblet Squats 1:00 Russian Swings Workout ends at 250 Swings totaled In the GYM
Conditioning 10 RFT 10 Burpees 10ea 1A DB Push Press 10 Burpees 10ea 1A DB Hang Squat Clean 30:00 Cap ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning 10 RFT 10 Burpees 10ea 1A DB Push Press 10 Burpees 10ea 1A DB Hang Squat Clean 30:00 Cap In the GYM
Strength Deadlift 5-4-3-5-4-3 *Starting at 65% and building Conditioning Tabata x 3 8x:20/:10 1:00 Rest Between Power Snatches 75/55 Abmat Sit Ups Ring Rows ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength 4 RFQ 10 Tempo RDL (5 sec down) 10 RDL 10 KBSwings 1:00 Rest between rounds Conditioning Tabata x 3 8x:20/:10 1:00 Rest Between Alt Snatch Sit Ups Alt 1A Bent Over Row In the GYM
Conditioning AMRAP 15 25' HS Walk (3 Wall Walks) 75' Walking Lunge 25 Abmat Situps ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning AMRAP 15 25' HS Walk (3 Wall Walks) 75' Walking Lunge 25 Abmat Situps |
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