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In the GYM (BB Version)
Strength 3-3-3-2-2-1 Squat Clean + 1 jerk Conditioning 6 Pack Fran 21-15-9 Thrusters 115/75 Abmat Sit Ups 9:00 time cap ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength 5 Sets 10 Heels Elevated Goblet Squat :30-:45 Plank Hold Conditioning 6 Pack Fran 21-15-9 Single Bell Thrusters V-Ups
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In the GYM (BB Version)
Strength E2M x 6 1 Power Snatch + 1 Hang Snatch + 1 OHS Conditioning For Time 100 DU's 80 Alt DB Snatch 60 Abmat Sit Ups 40 Alt Pistols 20 Burpees ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength E2M x 6 4 1-Arm Hang Snatch (R) + 4 1-Arm Front Squat (R) + 4 1-Arm Hang Snatch (L) + 4 1-Arm Front Squat (L) Conditioning For Time 100 DU's 80 Alt DB Snatch 60 Sit Ups 40 Alt Pistols 20 Burpees In the GYM (BB Version)
Strength 5 Sets 15 BB Floor Press (Close Grip) 10 Shoulders Elevated Glute Bridge 5ea 1-Arm DB Row Conditioning 3 RFT 200m Farmers Carry 53/35 30 Push Ups 40 Walking Lunges ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength 5 Sets: 10ea 1-Arm DB Floor Press 10 Shoulders Elevated Glute Bridge 10ea 1-Arm Bent Over Row Conditioning 3 RFT 200m Suitcase Carry (100m each side) 30 Push Ups 40 Walking Lunges In the GYM
Conditioning AMRAP 30 30 Box Jumps 30 DB S2OH 50/35 30 DB Box Step Ups 30 DB Devils Press Cool Down 4 RFQ :30ea Lateral Pillar Bridge 20 Plank Shoulder Taps 10ea Sidelying Hip Abductions ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Conditioning AMRAP 30 30 Squat Jumps 30 DB S2OH 30 DB Box Step Ups 30 DB Devils Press Cool Down 4 RFQ :30ea Lateral Pillar Bridge 20 Plank Shoulder Taps 10ea Sidelying Hip Abductions In the GYM (BB Version)
Strength 5 Sets: 5 Tempo Push Ups (3.2.x.1) 10 Tempo MB Glute Bridges (Feet on MB) @3.1.x.2 15 MB Sit Ups Conditioning 4 RFT 300m Run 20 MB Cleans 10 Strict Press 115/75 ---------------------------------------------------------------------------------------------------- @ HOME WOD (KB/DB Version) Strength 5 Sets: 5 Tempo Push Ups (3.2.x.1) 10 Tempo Glute Bridges @3.1.x.2 15 Sit Ups Conditioning 4 RFT 300m Run 20 Alt Snatch 10ea Single Arm Strict Press In the GYM (BB Version)
Strength E3M x 5 3 Bear Complex *1 bear complex =1 power clean + 1 front squat + 1 push press + 1 back squat + 1 BTN push press Conditioning For total reps: EMOM 9 M1- :40 BB Front Rack Reverse Lunge 95/65 M2: :30 BB RDL 95/65 M3: :20 BB Thrusters 95/65 -Rest 3:00- EMOM 9 M1- :40 BW Alt SLRDL M2- :30 BW Air Squats M3- :20 Alt V-Ups ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength E3M x 5 6 DB/KB Bear Complex *1 hang squat clean + 1 single arm push press + 1 front squat + 1 single arm push press *switch arms each complex Conditioning For total reps: EMOM 9 M1- :40 Goblet Lunges M2: :30 Swings M3: :20 Goblet Squat to Press -Rest 3:00- EMOM 9 M1- :40 BW alt SLRDL M2- :30 BW Air Squats M3- :20 Alt V-Ups In the GYM (BB Version)
Conditioning On a Running Clock: **Score each round for time 0:00-5:00 21 MB Cleans 50 Double Unders 12 Squat Snatches 95/65 5:00-10:00 21 MB Cleeans 60 Double Unders 10 Squat Snatches 115/75 10:00-15:00 21 MB Cleans 70 Double Unders 8 Squat Snatches 135/95 15:00-20:00 21 MB Cleans 80 Double Unders 6 Squat Snatches 145/100 20:00-25:00 21 MB Cleans 90 Double Unders 4 Squat Snatches 155/105 25:00-30:00 21 MB Cleans 100 Double Unders 2 Squat Snatches 165/115 ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Conditioning On a Running Clock: **Score each round for time 0:00-5:00 21 Goblet Squats 50 Double Unders 12 Alt Snatches 5:00-10:00 21 Goblet Squats 60 Double Unders 10 Alt Snatches 10:00-15:00 21 Goblet Squats 70 Double Unders 8 Alt Snatches 15:00-20:00 21 Goblet Squats 80 Double Unders 6 Alt Snatches 20:00-25:00 21 Goblet Squats 90 Double Unders 4 Alt Snatch 25:00-30:00 21 Goblet Squats 100 Double Unders 2 Alt Snatch In the GYM (BB Version)
Strength 4 Sets: 10ea Double DB RFESS 10 DB Push Press 10 DB Front Squat Conditioning E3M x 5 10 Hang Squat Cleans 95/65 10 Arm Extension Push Ups 10 V-Ups ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength 4 Sets: 10ea Goblet RFESS 10ea 1A Push Press 10ea 1A Front Squat Conditioning E3M x 5 5ea 1A Hang Squat Cleans 10 Arm Extension Push Ups 15 V-Ups In the GYM (BB Version)
Strength EMOM x 8 even: ME UB Russian Swings odd: REST Conditioning 4 RFT 12 Alt DB Snatch 50/35 12 Alt DB OH Reverse Lunge 12 Burpees Over the Bell 15:00 Time Cap Cooldown :45ea Bent Knee HS Stretch :45 Speallers :45 Seated Pike Stretch ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength EMOM x 8 even: ME UB Russian Swings odd: REST Conditioning 4 RFT 12 RDL 12 Alt Goblet Step Ups 12 Burpees Over the Bell 15:00 Time Cap Cooldown :45ea Bent Knee HS Stretch :45 Speallers :45 Seated Pike Stretch In the GYM (BB Version)
Conditioning AMRAP 24: 400m Run 200m Farmers Carry 70/53 20 Strict Press 95/65 Cooldown 3 RFQ 10 Alt Scorpions 20 Plank Shoulder Taps :30 Bench T-Spine Stretch --------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Conditioning AMRAP 24: 400m Run 200m Suitcase Carry 20 1A Strict Press (10ea) Cooldown 3 RFQ 10 Alt Scorpions 20 Plank Shoulder Taps :30 Bench T-Spine Stretch |
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