Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
Strength:
Bench press 5-5-3-3--3
30 dips
Back rack lunge steps 3x10
WOD:
"The Chief"
3 power cleans (135/95)
6 push ups
9 air squats
AMRAP 3 minutes
Rest 1 minute
5 rounds
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:
Row 250 meters
12 horizontal pull ups
16 ghd sit ups
100 meter farmers/pinch carry (70/35)(45/25)
4 rounds for time.
Must do a 250 meter prowler push (50/35) sometime during the WOD.
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 5-5-3-3-3
Hang power clean 3-3-2-2-2
WOD:
50 strict press (115/75)
50 aab calories
50 burpees
50 ball slams (40/25)
50 sandbag lunges (45/35)
Run 250 meters after completing each exercise.
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 5-5-3-3-3
WOD:
10 pull ups
15 back squats (135/95)
20 abmat sit ups
25 double unders
4 rounds for time!
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 5-5-3-3-3
30 dips
Back rack lunge steps 3x10
WOD:
40-30-20-10
Ring push ups
Wall balls (20/14)
AAB calories
Do 10 tire flips after each 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 3x10
Weighted pull ups 5-5-5-5-5
WOD:
Run 1 mile AFAHP
Then, 21-15-9 of:
Deadlifts (225/145)
Lateral burpees
Post mile time and total time.
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 5-5-3-3-3
Hang power cleans 3-3-2-2-2
WOD:
Run 200 meters with sandbag (45/35)
2 rope climbs
4 hang power cleans (135/95)
8 shoulder to overhead (135/95)
16 sledge hammer swings (16/10)
6 rounds 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 5-5-3-3-3
WOD:
3,6,9...
Front squats (155/115)
V ups
Box jumps (24/20)
AMRAP 20 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 ghd sit ups
10 back extensions
10 squats
Strength:
Power cleans 5-5-3-3-3
WOD:
18 minute EMOM
Minute 1: 8 squat cleans (135/95)
Minute 2: 12 bar facing burpees
Minute 3: 30 double unders
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 5-5-3-3-3
30 dips
Back rack lunge steps 3x10
WOD:
20 calorie row
20 true push ups
20 dumbbell snatches (50/35) (alternating)
20 military sit ups
20 box jumps (20 inch)
5 rounds for time.
