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 5-3-1-1-1-1
30 dips
Back rack lunge steps 3x10
WOD:
Run 200 meters
1 caving ladder climb
20 true push ups
20 sledge hammer swings (16/10)
50 meter farmers/plate pinch carry (70-35)(45-25)
5 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
1 0 back extensions
10 squats
Strength:
Deadlifts 5-3-1-1-1-1
Straight leg deadlifts or good mornings 3x10
Weighted pull ups 5-5-5-5-5
WOD:
Run 1 mile AFAHP
Then: 2, 4, 6, 8....
Deadlifts (245/165)
Wall balls (20/14)
V ups
20 minute cap.
Post mile time and rounds/reps completed.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 ghd sit ups
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press 5-3-1-1-1-1
Hang power clean 3-2-1-1-1-1
WOD1:
15-10-5
Power clean to overhead (135/95)
Bar facing burpees
For time.
WOD2:
21-15-9
Alternating DB snatch (50/35)
Toes to bar
Box jumps (24/20)
For time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5-3-1-1-1-1
WOD:
Run 250 meters
2 rope climbs
6 tire flips
12 back squats (185/135)
18 kettle bell swings
4 rounds for time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 abmat situps
10 back extensions
10 squats
Strength:
Power cleans 5-5-3-3-3
WOD:
5 box jumps (30/24)
10 wall balls (20/14)
15 calorie row
30 double unders
Do 5 squat cleans (135/95) every two minutes
5 rounds
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
Strengths:
Bench press 5-5-3-3-3
30 dips
Back rack lunge steps 3x10
WOD:
10 down to 1
Bench press (165/105)
Ball slams (40/25)
Jumping lunges each side
Do a 50 meter prowler push (75/45) after each even round
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 squats
Strength:
Deadlifts 5-5-3-3-3
Straight leg deadlifts or good mornings 3x10
Weighted pull ups 5-5-5-5-5
WOD:
10-20-30meter shuttle run (20/14)
12 double reverse grip deadlifts (185/12)
12 pull ups
AMRAP 15 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 v ups
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press 5-5-3-3-3
Hang power clean 3-2-1-1-1-1
WOD:
Run 1 mile AFAHP
Then, 4 rounds of:
10 dumbbell hang power clean and jerk per side (50/35)
10 burpees
10 heel claps
10 kettle bell rows per side (70/45)
Post mile time and total time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 strict pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Back squats 5-5-3-3-3
WOD:
13 ghd sit ups
11 starmants
9 AAB calories
7 front squats (165/125)
AMRAP 20 minutes
WOD:
As a two person team, complete the following:
Run 1 mile
Then, 21-15-9
Dumbell thrusters (35/25)
Burpee box jumps (20 inch)
Kettle bell swings (53/35)
Do 1 caving ladder climb before each round and 1 wall climb and 10 tire flips after each round
Then: 500 meter sled drag (180/135) followed by a 500 meter stretcher carry (180/135)
Both partners must complete all the work.
For time!
