WARMUP 1:00 MIN WALL HINGE 20 PVC BTN PRESS 10 PVC PASS THROUGHS 10 DOWN DOGS 10 REVERSE TABLES 10 JUMPING AIR SQUATS 10 JUMPING LUNGES STRENGTH PUSH PRESS (10 MINS) – BUILD TO A HEAVY PUSH PRESS (1RM) @12:00 EVERY 90S X5 3 PUSH PRESS AT 85% OF TODAYS MAX TOATL 15 MINS FOR…
WARMUP MINI BAND WARMUP 20 AIR SQUATS 20 LATERAL SIDE STEPS 20 MONSTER WALKS 20 GLUTE BRIDGES 20 CLAM SHELLS –THEN 20 ALT LIZARDS 10 BOOT STRAPS 5 INCH WORMS 10 EB BACK SQUATS THEN.. STRENGTH BACK SQUATS (20 MINS) 10 MINS TO BUILD TO A HEAVY 4RM – THEN EVERY 90S X4 80% OF…
4 ROUNDS 100m RUN 250/200m ROW 100m RUN 250/200m SKI 100m RUN 12/10 BIKE CAL REST 3:00/2:00/1:00 THEN… 6x 12 MMEDBALL SITUPS 20/14 rest 3 ROUNDS: 1min. OF DB HAMMER CURLS 1min. OF BENCH TRICEP DIPS (weighted optional) 1min. Rest
PARTNER WOD AMRAP 20 (YOU GO, I GO) 12/9 CALS 3 SB/KB clean / ball / power clean 9 T2B • THEN REST 2 MINS Split however you like btwn you and partner in whatever order 4 RDS 16 SB/KB clean / DBALL / PWR CLEAN 60 DU (EACH)
WARMUP MINI BAND WARMUP THEN 20 ALT LIZARDS 10 DOWN DOGS 20 SHOULDER TAPS 10 UP DOWNS _- THEN 5 EB THRUSTERS 5 EB SUMO DLHP 5 EB PUSH JERKS 5 EB OHS 5 EB FRONT SQUATS THEN.. STRENGTH FRONT SQUATS (15MINS) – BUILD TO 65% (3 MINS) EMOM 10 2 PAUSE FRONT SQUATS MINS…
3-4 Sets: :30 Alt V-ups :30 Russian twist :30 Flutter kicks :30 test – THEN ACTIVE STRETCHES 1:00 WALL HINGE 20 BW ALT GOODMORNINGS 5 SCAP PULL UPS + :10 HANG 10 DOWNDOGS BENCH & DEADLIFT WARMUP PUMP PARTY PARTNER UP (TEAMS OF 2 OR 3) 10 TO 1 (DECREASE BY 1 REP) BENCH PRESS…
WARMUP 2:00 MIN WALL CANDLE 1:00 MIN WALL V-SIT 1:00 MIN BTM SQUAT HOLD :30 SEC FOREARM ROCKS 1:00 MIN MAX DU/SU 2 RDS OF 5 AIR SQUATS 5 PULL UPS 5 KBS CONDITIONING 30 – 25 – 20 – 15 – 10 – 5 CALS BOX STEP UPS (VEST OPTIONAL) WOD 18 – 20…
WARMUP 2:00 MIN MACHINE 1:00 WALL HINGE :30 STANDING QUAD STRETCH :30 SEC DEAD HANG 20 SHOULDER TAPS 15 SNOW ANGELS 10 UP DOWNS 5 BURPEES STRENGTH STRICT PRESS (20 MINS) EVERY 90 SEC X8 1X 10 REPS (EMPTY) 1X 8 REPS @40-50% 1X 6 REPS @50-60% 2 X 4 REPS @60-65% 3 X 3…
WARMUP – ACTIVE STRETCHES 20 ALT LIZARDS :30 PIGEON E/S 10 DOWNDOGS 10 HAND RELEASE PUSH UPS -_ MINI BAND 20 AIR SQUATS 20 SIDE TO SIDE STEPS 20 GLUTE BRIDGES 10 CLAM SHELLS THEN.. =- SQUAT WARMUP 20 HEEL ELEVATED PLATE SQUATS 10 EB BACK SQUATS 5 BACK SQUATS @40-50% THEN… STRENGTH BACK SQUATS…
1min. AMRAP: Assault Bike Goals: 15-25cals 1min. AMRAP: DB Bench Press Goals: 10-15 Reps 1min. AMRAP: V-ups Goals: 15+ reps 1min. AMRAP: Double Unders Goals: 50-75 1min. AMRAP: Single DB Skull Crushers/ Dips Goals: 15+ reps 1min. AMRAP: Single DB Bicep Curls Goals: 15+ reps *Rest 30sec. After Every 1min. AMRAP. *Repeat 4x
