WARMUP 3 ROUNDS 1:00 MIN MACHINE 16 ALT RDLS 12 SNOW ANGELS 10 BTM SQUAT ROTATIONS STRENGTH EVERY 2 MINS X4 6 BARBELL GOODMORNING 6 RINGROWS / STRICT PULL UPS PREP WOD 3 ROUNDS BUILDING TO WOD WEIGHT 4 DEADLIFTS 4 PULL UPS / 4 C2B / 2 BMU 3 MINS ON / 1 MIN…
WARMUP 2:00 MIN MACHINE (15 MINS) 1:00 MIN WALL HINGE 20 BANDED PULL APARTS 20 BANDED PULL APARTS (PALMS UP) 15 BANDED PRESSES 15 BTN PVC PRESSES 10 ALT LIZARDS WITH ROT 10 DOWNWARD DOGS STRENGTH STRICT PRESS EVERY 90 SEC X6 1 X 10 REPS (EMPTY) 1X 8 REPS @40-50% 1X 6 REPS @50-60%…
WARMUP MINI BAND 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS :40 SEC BTM SQUAT HOLD 20 GLUTE BRIDGES 20 CLAM SHELLS – THEN 10 FEET ELEVATED SQUATS 10 EB BACK SQUATS THEN…. STRENGTH BACK SQUAT EMOM6 M1: 1 REP @50% M2: 1 REP @60% M3: 1 REP @70% – THEN – EVERY 4…
For Time: 500/400m Row 500/400m Ski 35/25 Bike Cal -into- 400/320m Row 400/320m Ski 28/20 Bike Cal -into- 300/240m Row 300/240m Ski 24/15 Bike cal -into- 200/160m Row 200/160m Ski 18/10 Bike cal -into- 100/80m Row 100/80m Ski 12/8 cal THEN.. COMPLETE 3SETS: 15 BANDED TRICEP PUSHDOWNS MAX BENCH DIPS REST 1min 2 Sets: :30…
PARTNER STRENGTH FOR TIME 60 PARTNER DEADLIFTS (YOU GO, I GO) 45 PARTNER DEADLIFTS* (SAME BAR) DL@205/145 *MALES – @345 (45×3 + 15) *FEMALES – @245 (45×2 +15) 8 MIN CAP PARTNER WOD FOR TIME (30 MIN CAP) 200M MEDBALL RUN X10 (5 EACH) 60 DB THRUSTERS 10 WALL WALKS 200M MEDBALL RUN X6 (3…
WARMUP MINI BAND WARMUP _- THEN — 20 ALT LIZARDS 20 FIRE HYDRANTS 15 LEG RAISES 12 BTM SQUAT ROTATIONS STRENGTH FRONT SQUATS BUILD TO 70-75% (4-5 MINS) _- THEN EMOM8 2 FRONT SQUATS TOTAL 15 MINS 10 ROUNDS FOR TIME 3 POWER SNATCHES @135/95 12 WALLBALLS 16 MIN CAP COOL DOWN 3 MINS EASY…
PUMP SESSION BENCH PRESS (PARTNER UP IF NEEDED) BUILD TO HEAVY SINGLE IN 10 MINS –THEN AMRAP 2 MAX REPS @80% – THEN AMRAP 3 MAX REPS @65% –THEN AMRAP 5 MAX EB REPS (20-24 MINS) FINISHER 200M FARMERS CARRY 50 PULL UPS 60/40 PUSH UPS 80 SIT UPS
WARMUP 1:30 WALL CANDLE 1:00 WALL V 20 SIDE TO SIDE TOE TOUCHES 20 BW GOOD MORNINGS 20 ALT LIZARDS 10 DOWN DOGS 10 UP DOWNS 200M JOG STRENGTH DEADLIFTS EVERY 2 MINS X8 (16 MINS) 5 DEADLIFTS + 5 BOX JUMPS @135/85 AND BUILD BASED ON FEEL BUY IN: 500M RUN 25 DEVIL PRESS…
WARMUP 2:00 MIN MACHINE (15 MINS) 1:00 MIN WALL HINGE 20 BANDED PULL APARTS 20 BANDED PULL APARTS (PALMS UP) 15 BANDED PRESSES 15 BTN PVC PRESSES 10 ALT LIZARDS WITH ROT 10 DOWNWARD DOGS STRENGTH #1 BTN SPLIT JERKS (8 MINS) EMOM 5 2 BTN SPLIT JERKS @EB TO VERY LIGHT WEIGHT – THEN…
Class Schedule Announcement: 6am Thursday Class will be added to the schedule. WARMUP MINI BAND 10 – 1 LATERAL SIDE STEPS 20 AIR SQUATS :40 SEC BTM SQUAT HOLD 20 GLUTE BRIDGES 20 CLAM SHELLS – THEN — 12 ALT PIGOENS 12 ALT LIZARDS 12 HEEL ELEVATED PLATE SQUATS W/:3 PAUSE :30 HOLLOW HOLD X2…
