STRENGTH POWER SNATCHES EVERY 75 SEC X4 4 POWER SNATCHES @ 50-60% EVERY 75 SEC X3 3 POWER SNATCHES @ 60-70% EVERY 75 SEC X2 2 POWER SNATCHES @ 75%+ 12 MINS WORKOUT OF THE DAY AMRAP 4 15/10 CALS 10 PULL UPS REST 2 MINS – AMRAP 4 15 PUSH PRESS @ 95/65 10…
STRENGTH BACK SQUATS WARMUP SETS 2 SETS X 3 PAUSE SQUATS (5 SEC EACH REP) 5 SETS X 5 PAUSE SQUATS (3 SEC EACH REP) BUILD TO A HEAVY SET FOR THE DAY 14 – 18 MINS WORKOUT OF THE DAY FOR TIME 27 – 21 – 15 – 9 BOX JUMPS HANG ALT DB…
500m Row 400m Run 100 Barbell Push Press 500m Row 400m Run 100 500m Row 400m Run 100 American KB Swings 500m Row 400m Run 100 Sit-Ups (Anchor your feet around the KB)
PARTNER WOD CASH IN: 800M PARTNER RUN INTO – MONSTER CHIPPER PT2 2 ROUNDS OF: 20 DEVILS PRESS 40 BOX JUMPS 60 CALS 10 WALL WALKS INTO – CASH OUT: 400M PARTNER RUN
STRENGTH FROM THE RACK (10 MINS TO BUILD) BUILD TO A HEAVY 2 FRONT SQUATS + 1 SPLIT JERK RIGHT INTO – EMOM 6 1 PAUSE FRONT SQUAT AT TODAY HEAVY (PAUSE 6 SEC) WORKOUT OF THE DAY “KAREN” FOR TIME 150 WALLBALLS *ONCE YOU HIT REPS 50 & 100.. PERFORM 25 BURPEES
PUMP PARTY 5 ROUNDS 10 BENCH PRESS @155/95 or 60% 70 METER FARMERS CARRY 10 PLATE ROWS 70 METER OVERHEAD PLATE CARRY CARDIO PARTY 2 – 2 – 2 – 2 – 2 MINS ON / 1 MIN OFF MAX DISTANCE ON MACHINE CORE 60 Russian twist bw 60 Ab mat situps 120 Bicycle kicks
STRENGTH DEADLIFTS EVERY 90 SEC X6 5 DEADLIFTS @65-75% + 10 KB SDHP WORKOUT OF THE DAY AMRAP 18 200M RUN 5 HANDSTAND PUSH UPS/ 7 PIKE PUSH UPS 10 CALS 15 ALT DB SNATCHES 20 ALT V-UPS
STRENGTH COMPLEX 1 POWER CLEAN 1 CLEAN (PWR or SQUAT) 2 JERKS 12 MINS TO BUILD WORKOUT OF THE DAY FOR TIME 10 ROUNDS OF 24 DOUBLE UNDERS / 40 SINGLES 6 THRUSTERS @95/65
STRENGTH BACK SQUATS EVERY 90 SEC X8 (12 MINS) ODD: 5 BACK SQUATS WITH A 3 SEC PAUSE (BUILD) EVEN: 7/5 CAL SPRINT + 10 DB WALKING LUNGES WORKOUT OF THE DAY 0:00 – 6:00 (5 MIN CAP) 50/40 CALS 30 PULL UPS 6:00 – 12:00 (5 MIN CAP) 50/40 CALS 35 PUSH UPS 12:00…
Sprints 100m Row/Ski 8/6 Cal Bike 10 Slam balls rest 1min x 4-5 Then.., 4 Rounds 10 Diamond Pushups 10 Ring Row – Feet Elevated 15 Barbell Skull Crushers 15 Standing Barbell Curl 10 GHD to parallel 10 Kettlebell Side Bend (each side) 10 Leg Raise 60sec Plank
