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 down to 1 ladder
Deadlifts (245/165)
AAB Calories
Wall balls (20/14)
Pull ups
For time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 strict toes to bar
10 good mornings
10 prisoner lunge steps
Strength:
Shoulder press 5-5-3-3-3
Hang power clean 3-3-2-2-2
WOD:
Run 1 mile AFAHP
Then, AMRAP of:
5 dumbbell burpee push press (50/35)
10 horizontal pull ups
15 ghd sit ups
20 walking prisoner lunge steps
30 minutes.
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:
Run 250 meters
1 caving ladder climb
12 back squats (165/115)
16 one arm kb swings (53/35)
50 meter prowler push (45/35)
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 sit ups
10 back extensions
10 squats
Strength:
Power cleans 5x5
WOD:
"Adrian"
3 forward rolls
5 wall walks
7 toes to bar
9 box jumps (30/24)
7 rounds for time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 good mornings
10 prisoner lunge steps
Strengt:
Bench press 5x5
30 dips
Back rack lunge steps 3x10
WOD:
Run 250 meters with sandbag (45/35)
14 bench press (155/100)
10 heel claps
14 sandbag lunges (45/35) (7 per side/front cradle)
28 sledge hammer swings (16/10) (14 per side)
4 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 squats
Strength:
Deadlifts 5x5
Straight leg deadlifts or good mornings 3x10
Weighted pull ups 5x5
WOD:
10-20-30 meter shuttle run (20/14)
9 sumo deadlifts (225/155)
12 lateral burpees
AMRAP 15 minutes
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 5x5
Hang power clean 3-3-2-2-2
WOD:
Row 300 meters
8 rope grip pull ups
10 shoulder press (105/75)
12 ball slams (25/15)
14 v ups
5 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 5x5
WOD:
Run 1 mile AFAHP then:
10-9-8-7-6-5-4-3-2-1 then 20!
Dumbell squats (50/35)
Kettle bell swings (70/45)
Box jumps (20 inch)
Post mile time and total time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 wall balls
Strength:
Power cleans 5x5
WOD:
18.5
3 thrusters (100/65)
3 chest to bar pull ups
6 thrusters
6 chest to bar pull ups
Increasing by 3 reps until clock hits 7 minutes
WOD2:
5 power cleans (155/100)
10 aab calories
15 ghd sit ups
AMRAP 15 minutes
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 5x5
30 dips
3x10 back rack lunge steps
WOD:
Run 1 mile AFAHP
Then, 4 rounds of:
4 clapping push ups
8 kettle bell bench press per side (53/35)
12 jumping lunges per side
1 caving ladder climb
Post mile time and total time.
