Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 supine ring pull ups
10 abmat sit ups
10 back extensions
10 squats
Strength:
Hang power cleans 5-5-3-3-3
WOD1:
21-15-9
Hang power cleans (115/75)
Wall balls (20/14)
WOD2:
15-10-5
Sandbag G20 (50/35)
Box jumps (20 inch)
Burpees
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 push ups
10 ghd sit ups
10 good mornings
10 squats
Strength:
5 L pull ups
10 goblet squats (70/53)
15 v ups
Run 400 meters
AMRAP 25 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 shoulder stretch
10 chin 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
WOD:
8 dumbbell power clean to push press (50/35)
10 aab calories
12 sumo deadlift high pulls (95/65)
100 meter farmers/pinch carry M(70/35) W(45/25)
5 rounds for time.
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 and back rack lunge steps
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
15 calorie row
15 hand release push ups
15 kb swings (53/35)
15 ghd sit ups
15 overhead plate lunges (45/35)
AMRAP 20 minutes
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 wall balls
10 abmat sit ups
10 back extensions
Strength:
Squat clean and jerk 3-3-2-2-2
Or Thruster 5-3-2-2-2
WOD:
5 squat clean thruster (95/65)
8 pull ups BK
11 burpees
Run 250 meters
5 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 wall balls
Strength:
Hang power clean 5-3-1-1-1-1
WOD:
"Fight Club"
1 minute thusters (95/65)
1 minute power cleans (95/65)
1 minute box jump overs (24/20)
1 minute pull ups
1 minute AAB calories
1 minute rest
3 rounds for total reps.
