WOD

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

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…