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:
Back squats and shoulder press
1x10 warm up set, 3x10 or 3x12-15 working sets
Alternate lifts
WOD:
20-15-10-5
Thrusters (95/65)
Run 800-600-400-200
Do 2 rope climbs and 5 man maker push ups (35/25) after each round.
For time.
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 and back rack lunge steps
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
1 caving ladder climb
16 ring push ups
16 front rack lunge steps (115/75)
16 kb rows (7/45)
10 calorie bike
5 rounds for time.
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 3-2-1-1-1-1
or Thruster 5-3-1-1-1-1
WOD:
Row 250 meters
8 hang squat clean to push press (95/65)
12 box jumps (20 inch)
16 ghd sit ups
AMRAP 20 minutes
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 clean 5-3-1-1-1-1
WOD:
Row 1000 meters
50 burpees
30 pull ups
Then, 10 rounds of:
3 power cleans (135/95)
10 kettle bell swings (53/35)
Then, AMRAP "Cindy"
5 pull ups
10 push ups
15 squats
Until the clock hits 30 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 squats
Strength:
Back squats 1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
EMOM 18 minutes
M1: 10 front squats 135/95
M2: 12 toes to bar
M3: 15/12 AAB calories
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:
Buy in: 50 double unders
Then, 5 rounds of:
5 handstand push ups
10 deadlifts (185/135)
15 box jumps (24/20)
20 calorie row
Cash out: 50 double unders
25 minute cap
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
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
.2 mile AAB
10 jumping lunges
20 hand realease push ups
30 military sit ups
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 3-2-1-1-1-1
WOD:
Run 1 mile AFAHP
Then 15-10-5
Thrusters (95/65)
Bar facing burpees
Do a 50 meter prowler push after each round (45/35)
Post mile time and total time.
Warm up:
Run or row 250 meters
Then, 3 rounds of:
10 figure 8 stretch
10 pull ups
10 ghd sit ups
10 good mornings
10 squats
Strength:
Back squats
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
16 calorie row
12 v ups
10 front squats (135/95)
8 kb rows per side (70/45)
AMRAP 20
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
1x10 warm up set, 3x10 or 3x12-15 working sets
WOD:
Run 200 meters
5 box jumps 30/24
9 kettle bell chest press per side 53/35
14 toes to bar
5 rounds for time.
