Core Work:

3 Rounds

30/30

Plank

L Hangs

Hollow Hold

Shoulder Taps (Plank or Handstand on Wall)

WOD

3 rounds for time with Vest:

10 Strict Pull Ups

Run 200 Meters

10 Strict DEEP Ring Dips

Run 200 Meters

10 Push Ups

Run 200 Meters

Cash Out: Take off Vest

30 Muscle Ups For Time

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Conditioning-

5 Rounds

45 seconds work/15 seconds transition
HSPU

Ski Erg

Bike

Rope Climbs

Rest

Strength: Split Jerk

3X60%

3x65%

3x70%

3x75%

3x80%

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Posterior Chain Tabata

3 Rounds

30 Seconds Work/10 Seconds Rest

Bird Dog (R)

Bird Dog (L)

Prone Arm Raises

1 Leg Bridge (R)

1 Leg Bridge (L)

Strength

Back Squat

3x50%

3x60%

3x65%

3x70%

3x75%
WOD

21-15-9

Back Squat (185/125)

Leg Raises

15-12-9

Back Squat (185/125)

T2B

12-9-6

Back Squat (185/125)

GHD

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Handstand Work

5 Rounds

1 Minute Handstand Hold (wall or freestanding)

30 Second Rest

Every time you drop- 10 KB Sumo Dead Lift  

*Focus on Shape!

WOD:

21-18-15-12-9-6-3

Russian Kettlebell Swings (70/53)

After Each Round:

15 AbMat Sit-ups

30 Double Unders (60 Singles)

Cash Out:

5 Rounds

100 Meter Sprints

100 Meter Walk

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WOD 1

10 Min AMRAP

1,1, 2,2,3,3…

Med Ball Clean (20/14)

Burpee

Strength:

Power Snatch

3x50%

3x60%

3x65%

3x70%

3x75%

WOD 2

8 Min AMRAP

1,1,2,2,3,3….

Power Snatch (95/65)

Bar Facing Burpees

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STRENGTH: CLEAN & JERK

3 X 50%
3 X 60%
3 X 65%
3 X 70%
3 X 75%

WOD: 10 MINUTE EMOM
6 CLEAN AND JERKS (95,65)
6 LATERAL BARBELL BURPEES

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WOD

8 MINUTE AMRAP
SKI ERG: 14 CALORIES
14 HSPU

3 MINUTE REST

8 MINUTE AMRAP
ROWER: 14 CALORIES
14 BOX STEP UPS WITH PLATE, EACH LEG COUNTS AS 1. (35,25)

3 MINUTE REST

8 MINUTE AMRAP
BIKE: 14 CALORIES
14 JUMPING LUNGES

YOUR SCORE AT THE END IS TOTAL REPS. EACH CALORIE IS A REP.

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WOD: HELEN

3 ROUNDS FOR TIME / 15 MINUTE TIME CAP
400 METER RUN
21 KB SWINGS (1.5 POOD, 1.0 POOD)
12 PULL UPS

REST 5 MINUTES

1 ROUND FOR TIME / TIME CAP: EVERYONE FINISHES
50 HOLLOW ROCKS
50 MOUNTAIN CLIMBERS (L & R =1 REP)
50 TOE TOUCH CRUNCHES
50 PLANK UP DOWNS

AT THE END OF EVERY MINUTE PERFORM 5 BURPEES

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Strength: Front Squat

3 x 50%
3 x 60%
3 x 65%
3 x 70%
3 x 75%

WOD: OH MY QUADS

50 OHS (95,65)
50 Front Squats (135,95)
50 Back Squats (185, 125)
At 0.00, perform 50 DUBS, you will perform 50 DUBS every 3 minutes

21 Minute Time Cap

If you are close on DUBS, just not consistent, that is okay, I would rather you work on them then not work on them at all. You may count your misses as reps.

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Strength: Deadlift
3 x 50%
3 x 60%
3 x 65%
3 x 70%
3 x 75%

WOD: 6 Rounds / 2 min 30 sec of work / 1 minute rest
200 Meter Run
10 Deadlifts (185, 125)
15 Toe2Bar

Each Round you will start all over whether or not you finished the prior round. If you find yourself not finishing the rounds, I rather you scale back the reps and not the run.

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STRENGTH:

BACK SQUAT

3X50%

3X60%

3X65%

3X70%

3X75%

WOD:

”GRACE”

30 CLEAN AND JERKS (135/95)

***PARTNER UP, 2 HEATS. COUNT YOUR PARTNERS REPS AND CHEER THEM ON!!! LETS BE LOUD TOMORROW!

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TEAM WOD:

TEAMS OF 3

40 MIN CAP

2 ROUNDS FOR TIME

250 WALLBALLS

200 DUBS

150 BOX JUMPS

100 PUSH UPS

********EVERY 10 MIN ON THE MIN INCLUDING 0:00 80/65 CALS ON BIKE********

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STRENGTH:

SPLIT JERK

3X50%

3X60%

3X65%

3X70%

3X75%

WOD:

12-10-8

STRICT HSPU

PULLUPS

REST 3 MIN

8-10-12

HSPU

STRICT PULLUPS

REST 3 MIN

12 DB STRICT PRESS (50/35)

12 DB PUSH PRESS

12 DB PUSH JERK

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“IN HERE, ITS ALWAYS THIGHDAY”

30 MIN EMOM

(245/165)

MIN 1-10 1 CLEAN + 1 FRONT SQUAT

MIN 11-19 1 CLEAN + 2 FRONT SQUATS

MIN 20-25 1 CLEAN + 3 FRONT SQUATS

MIN 26-30 1 CLEAN + 4 FRONT SQUATS

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STRENGTH:

SNATCH

3X50%

3X60%

3X65%

3X70%

3X75%

****DROP BAR INBETWEEN REPS (NOTICE THE ABSENCE OF THE WORD “POWER”)

WOD:

FOR TIME

100 BAR FACING BURPEES

EMOM INCLUDING 0:00

3 THRUSTERS (105/155)

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Tabata Core

4 Rounds

Toe 2 Rigs

Supermans Holds

Hollows Hold

Bicycles Kicks

WOD

3 Rounds for Time

25 walls balls (20,14)

25 Boxes Over (24, 20)

25 Goblets Squats w/ a kettlesbell (53, 35)

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3 person Teams

30 MIN AMRAP

15/10 Cal Row

10 Devil Presses

12 Sit ups - scale up if you would like to GHDs

30 dubs

WATERFALL STYLE

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Strength:

12 minutes work up to heavy complex-

Snatch- Hang Snatch- OHS- hold onto bar!!!!!

WOD:

9 Min Cap

12-10-8-6-4-2

OHS (95,65)

Strict HSPU

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Strict work!!

Pick which one is the hardest variation.

10 min EMOM:

5 strict pull ups, or

5 strict chest to bar pu’s, or

3 strict ring muscle ups

22 min AMRAP:

Run 400m

10 deadlifts (155,105)

8 hang cleans

6 push jerks

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WOD

20 Minute EMOM
Even Minutes: 30 seconds back squat hold, 30 seconds max reps back squats (185,125)
Odd Minutes: Rest

Score=max reps back squat

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