Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 v ups
10 back extensions
10 squats
Strength:
Deadlifts 5x5
Straight leg deadlifts or good mornings 3x10
Weighted pull ups 5x5
WOD:
18-15-12-9-6-3
Double reverse grip deadlifts (205/135)
Wall balls (20/14)
Box jumps (24/20)
For 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 5x5
Hang power clean 5x3
WOD:
3 hang power clean (135/95)
5 shoulder to overhead (135/95)
10 burpee bench jump overs
15 kettle bell swings (53/35)
Run 250 meters
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 5x5
WOD:
14 toes to bar
12 back squats (155/100)
10 aab calories
8 man maker push ups (35/25)
AMRAP 20 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 250 meters
18 true push up
16 ghd sit ups
14 sdlhp (75/55)
50 meter farmers/plate pinch carry (70-35)(53-25)
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
10 good mornings
10 air squats
Strength:
Deadlifts 5x5
Straight leg deadlifts or good mornings 3x10
Weighted pull ups 5x5
WOD:
15 kettle bell swings (53/35)
12 AAB calories
9 deadlifts (225/155)
6 strict pull ups
AMRAP 17 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 cleans 5x5
WOD:
Run 400 meters
2 rope climbs
15 push press (115/75)
5 box jumps (30 inch)
15 horizontal pull 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:
100 front squats
Every time you put the bar down to rest do a 250 meter row and 12 burpees
For time!
RX (115/75)
RX+ (135/95)
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 overhead squats
Strength:
Power cleans and overhead squats 5x5
WOD:
18.3
100 double unders
20 overhead squats (115/85)
100 double unders
12 ring muscle ups
100 double unders
20 dumbbell snatches (50/35)
100 double unders
12 bar muscle ups
AMRAP 14 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 v ups
10 good mornings
10 prisoner lunge steps
Strength:
Bench press 5x5
30 dips
3x10 back rack lunge steps
WOD:
20 calorie row
20 ring push ups
20 kettle bell swings (53/35)
20 overhead plate lunge steps (45/35)
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
10 back extensions
10 squats
Strength:
Deadlifts 5x5
Straight leg deadlifts or good mornings 3x10
Weighted pull ups 5x5
WOD:
Run 1 mile AFAHP
Then, AMRAP of:
50 meter prowler push (45/35)
1 caving ladder climb
12 double reverse grip deadlifts (185/120)
12 wall balls (20/14)
22 minute cap
