Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 wall balls
10 abmat sit ups
10 back extensions
Strength:
Squat clean and jerk 3-3-2-2-2
WOD:
3 power clean to overhead (135/95)
6 bar facing burpees
9 squats
AMRAP 3 minutes
Rest 1 minute
Repeat for 5 cycles
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls
10 abmat sit ups
10 back extensions
Strength:
Shoulder press and deadlift
Do 1x10 warm up set and 3x10 or 3x12-15 working sets
WOD1:
21-15-9
Push press (115/75)
Deadlifts (205/145)
For time. 10 minute cap.
WOD2:
2, 4, 6, 8...
Wall balls (20/14)
AAB Calories
Box jumps (24/2)
12 minute AMRAP
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press and back rack lunge steps
Do 1x10 warm up set and 3x10 or 3x12-15 working sets
WOD:
4 plyo push ups
6 kettle bell bench press per side (70/45)
8 chin ups
10 jumping lunges per side
12 v ups
10-20-30 meter shuttle run (20/14)
5 rounds for time!
Warm up:
Run or Row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls
10 abmat sit ups
10 back extensions
Strength:
Squat clean and jerk 3-3-2-2-2
WOD:
10 down to 1 ladder
Squat clean (135/95)
Lateral burpees
Kettle bell swings (53/35)
Run 250 meters after each odd round
For time!
Warm up
Run or row 250m then
3 rounds
10 shoulder stretch
10 push ups
10 ab mat extensions
10 back extensions
10 lunges
Wod
10 rounds for time
5 pull ups bk
10x dumbbell movement (50/35)
15 GHD sit ups
Round 1: dumbbell push press
Round 2: dB burpees
Round 3: DB power cleans
Round 4: dB bench press
Round 5: dB lunge steps
Round 6: dB front squats
Round 7: dB bent over rows
Round 8: dB alternating snatches
Round 9: dB deadlifts
Round 10: dB thrusters
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 v ups
10 good mornings
10 squats
Strength:
Back squats
Do 1x10 warm up set, then 3x10 or 3x12-15 reps working sets
WOD:
3 box jumps (30 inch)
6 front squats (135/95)
9 AAB calories
12 burpees
7 rounds for time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 abmat sit ups
10 back extensions
10 wall balls
Strength:
Shoulder press and deadlift
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
6 chest to bar pull ups
8 tire flips
10 dumbbell snatchers (alternating) (50/35)
100 meter farmers/pinch carry (70/35)(45/25)
AMRAP 22 minutes
Must do a 250 meter overhead barbell carry (95/65) sometime during the WOD
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press and back rack lunge steps
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
Run 250 meters
1 caving ladder
20 true push ups
20 sandbag lunges (70/50)
50 meter prowler push (65/45)
5 rounds for time!
