Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 ghd sit ups
10 prisoner lunge steps
10 squats
Strength:
Shoulder press 5x5
Hang power clean 5x3
WOD:
20-15-10-5
Shoulder press (95/65)
Burpees
V ups
AAB calories
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 250 meters with sandbag (45/35)
15 back squats (135/95)
5 L pull ups
10 box jumps (24/20)
5 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 back extensions
10 squats
Strength:
Clean, power or squat 5-3-1-1-1-1
WOD:
18.2
1 up to 10 ladder
Dumbell squats (50/35)
Bar facing burpees
For time. 12 minute cap.
For whatever time remains, establish a 1RM clean.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 v ups
10 good mornings
10 squats
Strength:
Back squats
Do 1x10 warm up set and 3x10 or 3x12/15 working sets
WOD:
10-20-30-40
Jumping lunges
Calorie row
Kettle bell swings (53/35)
Ball slams (25/15)
Do 2 rope climbs and 5 box jumps (30 inch) after each round
For time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Shoulder press and deadlift
Do 1x10 warm up set and 3x10 or 3x12/15 working sets
WOD:
10 down to 1 ladder
Push press (115/75)
Burpee pull ups
Sumo deadlift (185/120)
Accumulate 50 calories on the bike during the wod
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 and back rack lunge steps
Do 1x10 warm up set followed by 3x10 or 3x12/15 working sets
WOD:
Run 400 meters
20 ring push ups
20 front rack lunge steps (95/65)
20 military sit 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 wall balls
Strength:
Clean and jerk 3-2-1-1-1-1
WOD:
18 minute EMOM
M1: 6 squat clean and jerk (135/95)
M2: 30 double unders
M3: 10 box jumps (24/20)
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 push ups
10 abmat sit ups
10 back extensions
10 squats
WOD:
18.1
8 toes to bar
10 hang clean and jerk (50/35) dumbell
14/12 calorie row
AMRAP 20 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 chin ups
10 v ups
10 good mornings
10 prisoner lunge steps
Strength:
Back squats
Do 1x10 warm up set and 3x10 or 3x12/15 working sets
WOD:
21-15-9
Front squats (135/95)
AAB Calories
Box jumps (24/20)
Pull ups BK
For time!
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 close grip push ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Shoulder press and deadlift
1x10 warm up set, 3x10 or 3x12/15 working sets. Alternating lifts.
WOD:
50 meter farmers carry and plate pinch carry
6 tire flips
12 dumbbell snatch (50/35) alternating arms
Row 300 meters
Do 5 burpees every even minute starting at 2 minutes
AMRAP 22 minues
