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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
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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 In the GYM
Strength EMOM x 5 1 Snatch Grip High Pull + 1 Hang Power Snatch + 1 OHS Conditioning 3 RFR 3:00 on/1:00 rest 7 Power Snatches 115/75 5 Bar Muscle Ups 30 DU's ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength EMOM x 5 5 Deadlifts + 5 Hang Power Cleans + 5 S2OH Conditioning 3 RFR 5:00 on/3:00 rest 7 Devils Press 5ea 1a Row 30 DU's WOD in the WILD
Conditioning A) 24-21-18-15-12-9-6 1A DB Hang Clean + Jerk (switch ev. 3) Goblet Squats **400m Run After Each Round 24:00 Time Cap Cool Down 3 RFQ 10 Prone to Updog 10 Alt Scorpions 10ea Alt Supermans 10 Plank to Pike ---------------------------------------------------------------------------------------------------- @ HOME WOD Conditioning 24-21-18-15-12-9-6 1A DB Hang Clean + Jerk (switch ev. 3) Goblet Squats ((400m Run After Each Round 24:00 Time Cap Cool Down: 3 RFQ 10 Prone to Updog 10 Alt Scorpions 10ea Alt Supermans 10 Plank to Pike In the GYM
Strength 3 Sets: 10ea DB RFESS 10ea DB SLRDL 20 Alt Deadbugs Conditioning For TOTAL reps: :40 on/:20 off 3 rounds at each station before you rotate 1) BB Hang Squat Clean 95/65 2) BB Bent Over Row 3) Burpee Box Jumps 4) BB Push Press ---------------------------------------------------------------------------------------------------- @ HOME WOD Strength 3 Sets: 10ea Goblet RFESS 10ea SLRDL 20 Alt Deadbug Conditioning For TOTAL reps 50 on/:10 off 3 rounds at each station before you rotate 1) Swings 2) Plank Row 3) BW Lateral Lunges 4) Arm Extension Push Ups |
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