WARMUP 1:00 MIN OF SINGLE UNDERS 12 AIR SQUATS 12 REVERSE LUNGES 30 HOLLOW HOLD X2 CLEAN WARMUP (6-8 MINS) QUICK 2 RDS 1 SQUAT CLEAN (EACH PARTNER) 4 DB BOX STEP UPS 25 DU/25 SU PARTNER WOD AMRAP 30 (SPLIT WORK) 6 SQUAT CLEANS (MOD WT : 185/125 RX) 24 DB BOX STEP UPS…
WARMUP 30 JUMPING JACKS 30 HIGH KNEES 30 BUTT KICKS 30 MOUNTAIN CLIMBERS – THEN 20 ALT LIZARDS 15 UP DOWNS 10 Air squats THEN.., STRENGTH FRONT SQUATS – BUILD TO 60% (3 MINS) EMOM 10 2 PAUSE FRONT SQUATS MINS 1-4: @60% MINS 5-8: @65% MIN 9-10: @65%+ THEN.. METCON AMRAP 21 200M RUN…
PUMP PARTY FOR TIME 20-18-16-14-12-10-8-6-4-2 DB POWER CLEANS – SUPERSET – 1-2-3-4–5-6-7-8-9-10 CLOSE GRIP BENCH PRESS STRICT PULL UPS THEN.. 5 RDS :45 SEC FARMERS HOLD 15/12 Cals “ABs” 6min. Clock… 1min Plank “Buy In” immediately into; 30 Russian Twists 30 Reverse Sit-Ups 30 Regular Sit-Ups Max TTB in remaining time.
WARMUP 1:00 MIN MACHINE 15 PVC PASS THROUGHS 15 PVC BTN PRESSES 10 RINGROWS 10 ALT LIZARDS X2 THEN.. BARBELL WARMUP – STRENGTH POWER SNATCHES (15-20) WARMUP TO 60-70% EVERY 2 MINS 3 SETS OF: 3 PAUSE @KNEE (2SEC) PWR SNATCH @65%+ 3 SETS OF; 3 POWER SNATCHES @70% 2 SET OF 2 POWER SNATCHES…
WARMUP 1:00 MIN WALL HINGE 20 BODYWEIGHT GOODMORNINGS 20 ALT BW RDLS 10 ALT LIZARDS 10 UP DOWNS 10 SINGLE LEG GLUTE BRIDGE E/S 20 SIDE TO SIDE TOE TOUCHES THEN.. STRENGTH BARBELL HIP THRUST (15 MINS) 4 SETS OF: 10 BARBELL HIP THRUST (BUILD) 10 DB TOE ELEVATED RDLS THEN.. 3 RFT (15 MINS)…
WARMUP 1:00 MIN MACHINE 1:00 PIGEON E/S :30 SEC STANDING QUAD STRETCH – THEN — MINI SERIES 20 AIR SQUATS 20 SIDE TO SIDE 10 FORWARD & BACKWARD 20 GLUTE BRIDGE 20 CLAM SHELLS 10 TEMPO EB BACK SQUATS THEN… STRENGTH BACK SQUATS (12-15 MINS) BUILD TO A HEAVY 2 BACK SQUATS WITH A 3…
3 Rounds 500m 50 Du 35 Situps 50 Du -rest 2:00 between rounds Then.. DB Incline Bench Press 4 x 10 4 Sets of 10 reps – Close Grip Bench Press 4 x 10 4 Sets of 10 reps – DB Front Raises 3x 12 3 sets of 12 reps. – Seated Knee Tucks 4x…
PARTNER WOD 10 ROUNDS (SPLIT) 8 DEADLIFTS @245/165** 16 TOE 2 BAR 24 SYNCHRO AIR SQUATS EVERY 3 MINS : 5 SYNCHRO BURPEES CASH OUT: – 2000M /1600M ROW or SKI – 1600M AIR RUNNER 4000M / 3200M BIKERG – 100/ 80 AB CALS
WARMUP 2:00 MIN MACHINE MINI BAND SERIES 20 BANDED AIR SQUATS 10 BANDED HALF BTM SQUATS 10 MONSTERS WALKS (FWD & BCK) 20 GLUTE BRIDGES 20 CLAM SHELLS 10 ALT LIZARDS 10 THORACIC ROTATIONS 10 DOWNWARD DOGS 5/5 BIRD DOGS X2 THEN.. STRENGTH #1 7 SETS OF: 3 HANG SQUAT SNATCHES @50% – 80% **…
WARMUP TABATA X8 WTD WALL SIT DEAD HANG (MIX GRIP HANG) 1:00 MIN WALL HINGE :30 STANDING QUAD STRETCH E/S 1:00 MIN STRAIGHT ARM PLANK 20 ALT LIZARDS THEN.. WOD 10-9-8-7-6-5-4-3-2-1 BENCH PRESS @70% (OF BENCH) __ AFTER EACH SET — 6 BENCH DIPS / WTD DIPS 9/6 PUSH UPS/ KNEES/ INCLINE THEN.. FOR TIME…
