WOD:

5 ROUNDS / 3 MINUTES ON-3 MINUTES OFF

AMRAP
4 WEIGHTED BOX STEP UPS (95,65) (BACK RACK)
6 BOX OVERS
8 LATERAL BARBELL BURPEES

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EMO2M

3 Strict Ring Muscle ups

or

6 Strict ring rows (elevated using false grip)

6 Strict ring dips

WOD

For Time

3-6-9-12-15-18

Snatch (135,95)

All sets unbroken

**penalty - 10 Rope Climbs

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Tabata Core

4 Rnds

Flutter Kicks

V-Ups

Russian Twists

Hollow Rocks

WOD

EMOM X 2

1:45 seconds work - 15 seconds transition

4 Rounds

Rower Cals (24,20)

16 GHD Sit-Ups

12 Goblet Squats (53,35)

6 Bar MU’s

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Strength

EMOM X 10

(ascending weight)

1 Snatch Pull + 1 Snatch

WOD

Teams of 4

4RFT

(follow the leader)

Assault Bike Cals (18-15)

14 Hang DB Power Cleans (50,35)

10 HSPU

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Skill

4 rnds

Max Effort Ring Rows

6 Turkish Get Ups (AHAP)

WOD

21-15-9

KB Swings (53,35)

Abmat Sit-Ups

-Rest 5 Min-

9-15-21

DB Snatch (50,35)

T2B

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WOD

20 Min AMRAP

25 Wallballs (20,14)

35 Double Unders

25 Box Step Overs w/wallball (same ball used for wallballs)

35 Double Unders

-Rest 5 min-

Strength

Push Press

2x5 @65%,

2x3 @75%

2x1 @85%

“Bar will be cleaned from the ground.”

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Tabata

4 rounds

Side Bridge (right)

Side Bridge (left)

Plank Hold (push up position)

L-Hangs

WOD

“Chipper “

400m run

50 burpees

40 C2B

30 Back Squats (185,125)

40 C2B

50 Burpees

400m run

(30 Minute Cap)

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5 ROUNDS FOR TIME

20 MOUNTAIN CLIMBERS

*10 EACH LEG ALTERNATING

15 SEATED CHAIR DIPS

10 INCH WORMS

5 BURPEES

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TABATA CORE

4 ROUNDS (YOU KNOW THE DRILL)

WINDSHEILD WIPERS

TOES TO WALL

ACCORDIANS

BABY SHARKS

STRENGTH

20 MIN TO WORK UP TO A HEAVY:

3 REP MAX OVERHEAD SQUAT FROM THE GROUND

WOD

3 ROUNDS FOR TIME

20 OVERHEAD SQUAT (95, 65)

20 BACK SQUAT

20 FRONT SQUAT

10 MINUTE CAP

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TEAMS OF 3

 

COMPLETE FULL ROUND, REST WHILE OTHER TEAMMATES COMPLETE THEIR ROUNDS

 

HANDSTAND WALK DOWN

10 MEDBALL CLEANS (20, 14)

15 HSPU

20 HANG KETTLEBELL SNATCHES (53, 35)

HANDSTAND WALK BACK (SCALE IS BEAR CRAWL WITH 5 PUSHUPS AT END)

 

ACCUMULATE 1500 DUBS THROUGHOUT THE AMRAP (PARTITION AS NEEDED)

30 MIN AMRAP

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TABATA CORE

4 ROUNDS (SAME AS MONDAY ALL 4 ROUNDS AT MOVEMENT THEN ROTATE)

:20 WORK :10 REST

MED BALL SIT UPS

LEG RAISES OVER MED BALL

PLANK HOLD MED BALL TAPS

MED BALL HOLLOW ROCK HOLD

WOD

HERO WOD “THREE WISEMEN”

THIS IS FOR JEREMY WISE, BEN WISE, AND BEAU WISE.

JEREMY WAS IN THE NAVY, BEN THE ARMY, AND BEAU IN THE MARINES.

AMRAP 4 MIN

5 HANG SQUAT SNATCH (135, 95)

10 BAR-FACING BURPEES

*REST 2 MIN

AMRAP 4 MIN

10 POWER CLEANS (135, 95)

20 PULL-UPS

*REST 2 MIN

AMRAP 4 MIN

15 BOX OVERS (24/20)

30 WALLBALLS (20,14)

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WOD

4 ROUNDS

2:00 MINUTE TO COMPLETE REPS

:15 TRANSITION TIME

24 CAL ROW

18 DEADLIFTS (155, 105)

12 BURPEES

6 RING MUSCLE (RING WORK ONLY!!! NO BAR MU TODAY!!!)

***WORK ON EFFICIENCY WHILE INCREASING SPEED. BIG HARD PULLS ON THE ROWER TO ROLL THOSE CALORIES OVER FASTER USING YOUR LEGS TO GENERATE THE POWER. TIGHT CORE AND ENGAGED HAMSTRINGS TO PROVIDE RECOIL ON THE DEADLIFTS. USE THOSE HIPS ON THE BURPEES TO THRUST OFF THE FLOOR TO WHIP YOUR FEET UNDER YOU AND THEN RIGHT INTO THE NEXT. ON THE MUSCLE UPS DON’T SHORT CHANGE THE KIP, WORK ON THE FULL SUPERMAN HOLLOW ROCK POSITIONS! AND LAST BUT NOT LEAST…KILL IT!!!

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TABATA CORE

4 rounds (stay at station for 4 rounds then rotate)

Right side plank

Left side plank

Russian twists (25, 15)

Flutter kicks

 

10 minute AMRAP

10 air squats

10 push ups

10 jumping lunges

10 ab mat sit ups

 

Rest 5 min

 STRENGTH

20 minutes to work up to a heavy 5 rep max Front squat

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Friday Frenzy

Skill

10 Min Handstand Walking
(GET UPSIDE DOWN)

WOD

20 Min AMRAP

55 Dubs
55 T2B
55 KB Swings (53/35)
55 HSPU’s

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GREAT JOB THIS WEEK! KEEP IT UP!

Strength
10 Min EMOM
Hang Snatch + Full Snatch

WOD
10 DB Snatches (50/35)
15 Box Overs (24/20)
20 DB Snatches
15 Box Overs
30 DB Snatches
15 Box Overs
40 DB Snatches
15 Box Overs
50 DB Snatches
15 Box Overs

*20 Min Time Cap*

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Sprint Interval Mayhem

*This is a sprint, this should literally be all you have for every second of work*

6 Rounds

In a 90sec window,
Bike Cals (15/10)
AMRAP WALLBALLS (20/14) w/Remaining time

Rest 4:30 in between rounds

(Your Score is total completed wall ball shots)
(I wanna hear those bikes roar!!!)

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WOD

5 Rounds For Time
12 Deadlifts (155/105)
9 C2B Pull Ups
6 S2O

**20 Min Time Cap**

Skill
**Accomplish after WOD**

Run 1-Mile AFAP

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Strength

15 Min to Est
5 Rep Max Back Squat

WOD
15 Min Running Clock

10,9,8,7,6,5,4,3,2,1
Goblet Squats (53/35)
Over Bell Burpees

**With Remaining Time**

Est 1RM Clean

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Happy Friday Ya’ll!!!!

Take time to warm up your deadlift.

WOD:

2 Rounds, Alternating Rounds, 2 minutes per round / 1 minute transition

Station 1: Row for Calories (40,30)

Station 2: 40 HSPU

Station 3: 30 KB Swings (70,53)

Station 4: Bike for Calories (30,20)

Station 5: 8 Deadlifts (405,285)

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