4 Rounds 15 strict ab mat situps (arms across chest) 10 Strict hanging leg raises 7 Side star plank reach through e/s 5 Hollow body rolls then.., Barbell Hip Thrust Work up to a 8-10 rep max! then.., Bench Dips (80 Reps) weighted!! Complete 80 Reps as fast as possible at 60% of 1RM. BB…
Partner Wod Amrap 10 (alt rounds) 35 doubles unders 8 Db thrusters rest 2min Amrap 10min (alt rounds) 200m/150m row 6 devils press rest 2min Amrap 10min (alt rounds) 30 box jumps 30 Db front squats 30 db reverse lunges
Jerk balance + Split press 3 JB + 5 SP x3 then.., Complex Build to a heavy 3 front squats + 1 jerk 12 min then.. For time: 15-30-45 cal (ladies:12-24-36) Db snatches *after Rd 1: 8 burpee box jumpovers *after Rd 2: 16 *after Rd 3: 24
Conditioning 33-27-21-18-15-12-9 Cal on machine Half burpees/up downs *after each round 50 Double unders/80s then.., Core: Barbell toll out -fwd -left -right
General warm-up then.., Strength Barbell inverted rows 4 sets of: 10 BB inverted rows 20 DB hammer curls 20 Banded tri ext 10 DB floor z-press then.., For time: 16-14-12-10-8-6-4-2 BB push press OTF 135/95 -After each set- 10 c2b/banded 10 pushups
Warmup Row/bike 3:00 1:00 Plank Hold Mini band lateral walk down and back 50 RKBS, 35/53 then… Deadlifts EMOM 10 Odd: 5 banded deadlifts @ BW or 70% of Bw Even: 40sec Farmers Heavy Hold Then.. Every 6/7min x 4 (24-28min) 500m/400m row 6 power cleans 12 T2b/situps weighted/ghds 18 lateral Burpees over bar
Prep: Legs/Core 3 Sets 10 Back rack pulse squats superset 10 Pause cossack squats then.., Back squats Amrap 1min x 3 Max Back squts -rest 90sec @55-65-75% After first 3 sets rest 2min then repeat 2nd time around @60-70-80% then.., 12min AMRAP 12 Wall balls 12 cals
35min. AMRAP: 14 Cal Bike 14 T2B/sit-ups/ghds 14 BB Bench Press 14 Cal Row 14 Wall Balls 20/14 14 DB Russian Twists 35/25 … Then 13 of all that … Then 12 of all that … Then 11 of all that … All the way to 1.
Partner Wod Max cal in 36min 0-9min Switch every 16 DB alt snatchs 9-18min Switch every 12 DB C&J 18-27min Switch every 8 SA DP 27-36min Switch every 6 SA man makers
Special Coaches WOD!! Will be posted in the whiteboard 8am 9am 10m Classes Only!!
