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In the GYM (BB Version)
Strength + Conditioning On a Running Clock: 0-20:00 21-15-9 Squat Clean 135/95 Push Press From 20-30:00 Find a heavy Clean + Push Jerk (power or squat) ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength + Conditioning On a Running Clock: 0-20:00 21-15-9 Squat Clean 135/95 Push Press From 20-30:00 3 x ME Clean + Push Jerk *Rest as needed between sets *ME - Max Effort
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In the GYM (BB Version)
Strength 4 Sets: 10 BB Hip Thrusts 8ea Plate Cossack Squat 6ea T Push Up Conditioning 4 RFT 21 Deadlift 155/115 15 Push Ups 9 Plate G2OH **Rest 2:00 ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength 4 Sets: 10ea SL Glute Bridge (Use plate or DB to load) 8ea Goblet Cossack Squat 6ea T Push Up Conditioning 4 RFT 21 Deadlift 155/115 15 Push Ups 9 MB Cleans **Rest 2:00 In the GYM (BB Version)
Strength EMOM x 8 even: ME Strict Press odd: rest Conditioning 2RFT: 20 Push Jerks 4 rounds of 5 Sit Ups 10 Push Ups 15 Air Squats 800m Run ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength EMOM x 8 even: ME Strict Press odd: rest Conditioning 2RFT: 20 Push Jerks 4 rounds of 5 Sit Ups 10 Push Ups 15 Air Squats 800m Run In the GYM (BB Version)
Strength 4 Sets: 10ea RFESS 8 BB Good Morning 6ea Deadbug Conditioning AMRAP 18: 3-6-9-12-15-etc Power Clean 135/95 Back Rack Reverse Lunge (ea. leg) **E3M (starting at 3:00)- 12 Box Jumps ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength 4 Sets: 10ea RFESS 8ea Death March 6ea Weighted Deadbug Conditioning AMRAP 18: 3-6-9-12-15-etc Power Clean 135/95 Back Rack Reverse Lunge (ea. leg) **E3M (starting at 3:00)- 12 Slam Balls In the GYM (BB Version)
Strength E2M x 5 1 Snatch High Pull + 1 Power Snatch + 1 Drop Snatch, Building Conditioning AMRAP 12 24 DU's 12 Power Snatches 75/55 24 DU's 12 Thrusters ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength E2M x 5 1 Snatch High Pull + 1 Power Snatch + 1 Drop Snatch, Building Conditioning AMRAP 12 24 DU's 12 Power Snatches 75/55 24 DU's 12 Thrusters In the GYM (BB Version)
Strength 4 Sets: 10 BB Bent Over Row 8 Plate Curl to Press 6ea Rolling Bridge Conditioning 2x Through: AMRAP 4- 200m Run (Buy In) 6 Deadlift 6 Burpees 2:00 Rest AMRAP 4- 200m Run (Buy In) 6 Hang Power Cleans 6 Burpees ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD (KB/DB Version) Strength 4 Sets: 10ea 3 Point Row (Hand on MB) 8ea Half Kneeling Curl to Press 6ea Rolling Bridge Conditioning 2x Through: AMRAP 4- 200m Run (Buy In) 6 Swings 6 Burpees 2:00 Rest AMRAP 4- 200m Run (Buy In) 6ea Mountain Climbers (Hands on MB) 6ea MB Russian Twist In the GYM
Strength 3 Sets: 12-15 Heels Elevated Back Squat 12ea Quadruped Knee Taps 6 Yoga Push Ups Conditioning EMOM 20: Even- 12 Alt Plate Cossack Squats Odd- 12 SDHP ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD Strength 3 Sets: 12-15 Heels Elevated Goblet Squat 12ea Quadruped Knee Taps 6 Yoga Push Ups Conditioning EMOM 20: Even- 12 Alt Goblet Cossack Squats Odd- 12 SDHP In the GYM
Strength 7 Rounds For Time 10 Box Jumps 15 Power Snatches 20 OHS Rest 3:00 **Score is SLOWEST Round ------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD Strength 7 Rounds For Time 100m Run 30 Swings 50' 1A DB OH Walking Lunge Rest 3:00 **Score is SLOWEST Round In the GYM
Strength 5 Sets: 10 Plate Curls 12 Plate Upright Rows :30 Plank with Shoulder Tap Conditioning AMRAP 10: 2 Bench Press 10 DU's 4 Bench Press 20 DU's 6 Bench Press 30 DU's etc, adding 2 Bench Press & 10 DU's each round ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD Strength 5 Sets: 10 DB Bicep Curls 12 DB Upright Rows :30 Plank with Shoulder Tap Conditioning AMRAP 10: 2 Arm Extension Push Ups 10 DU's 4 Arm Extension Push Ups 20 DU's 6 Arm Extension Push Ups 30 DU's 8 Arm Extension Push Ups 40 DU's 10 Arm Extension Push Ups 50 DU's etc, adding 2 Push Ups & 10 DU's each round In the GYM
Strength 5 Sets: 10 Alt BB SLRDL straight into 10 Bent over row :30 Hollow Hold Conditioning 10-20-30-20-10 Power Snatch Deadlift ---------------------------------------------------------------------------------------------------- @ HOME WOD or PARK WOD Strength 5 Sets: 10ea side Kickstand RDL into 1a Bent Over Row :30 Hollow Hold Conditioning 10-20-30-20-10 Alt DB Snatch Handwalk |
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