WOD

Warm-up Bike 3:00 20 Cossack Squats 20 each of Y-T-W 50 Mountain Climbers (Total) 20 EB Thrusters 20 Ring row then.., 25 Rounds: 6 Cal Assault Bike 5 Thrusters 95/65 4 Pull-Ups/bands 3 Burpees

General warm-up then.., Spending 8min. at each station with NO REST between stations (45min. straight through): Buy in : 5min Max cals then.. 1.) Climb to a heavy Dealift 2.) Try and complete 100 DB Bench Press 59/35 3.) Try and complete 100 Tricep Push Downs with a band and PVC 4.) Try and complete…

50min clock – Easy Effort 25min Timer Bike Easy – at mins 5, 10, 15, 20, and 25 stop and perform – 40sec Wall Sit March/static hold – 40sec Elbow to Tall Plank 25min Timer Row Easy – at mins 5, 10, 15, 20, and 25 stop and perform – 40sec Straight Leg Hip Bridge…

General warm-up then.., AMRAP 10 w/ partner Alt 1:1 3 burpees over Kb 6 Russian kb swings 70/53 9 push-ups 12 air squats Then.., Tall split jerk technique Then.., 20min. EMOM: Min. 1: 3 Push Jerks or Split (from the floor ) Min. 2: 30sec. of Pull-Ups Rx+ 3-5 Muscle Ups 2 Rope Climbs then..,…

3:00 Bike/row/ski/run 1:00 Plank Hold 30 RKBS, 35/53# Then.., 3 sets: technique focus 3 Muscle clean + 3 Tall clean Then.., Hang power clean. Build heavy 3. 3r x 5s Whip under the bar & Pause in the catch. Then.., 12 T2b/weighted situps 10 Cal bike 8 Power snatch 400m run 2 wall climbs /10…

5:00 clock (2 rounds) :20 machine mini band lat walk down/back mini band mknster walk d/b 20 mini band glute bridge Then.., :20 90/90 hip :20 alt lizard :20 alt Rdl then.. Back squat. Tempo!!!! Increase weight each set. Pay attention to TEMPO Set 1: 15 light reps S2: 10 reps :3neg S3: 3 tempo…

AMRAP 25 Min: 25 Russian Kettlebell Swings 53/35 25 Ab Mat Sit-ups 25 Ball Slams 30/20 250m Row Then…, DB or BB Bench press 4 sets 10 reps heavy. :3neg —directly into 20 light fast reps

General warm up then… 15min. to finish… 200m Run 4 Devil Press 50/35 6 Toes to bar/v-ups 8 Box Jumps/step ups 10 Cal Bike 12 Wall Balls 14 Cal Row/Ski Rest 5min. 15min. to complete it backwards… 14 Cal Row/ski 12 Wall Balls 10 Cal Bike 8 Box Jumps/step ups 6 Toes to bar/v-ups 4…

8minute clock: 250m Row (build speed each round) 5 front squats (empty bar) 10 ring rows 5 thrusters (empty bar) Then..,, 6min clock: warm-up Deadlift + Clean + Hang Clean + Jerk build to 70-80% -then- 1: For total time: 15 front squats 95/65 30 toes-to-bars/knee raises 15 thrusters Rest 1 minute 15 front squats…

General warm up then.., 3 Rounds 1k/800 Row/ski. Bike 60/42 100 Double Unders 30 Burpees then.., 40 Banded Hammer Curls 60 Banded Pull Aparts 80 Banded Push Downs