WOD

3 rounds :30 plank :30 Alt vups :30 side plank :30 Alt vup :30 side plank :30 alt vups reat 1:00 Then.. 3 sets: each for time 21-15-9 Cal Row/ski/run Cal Bike rest 2:00 between sets

2 rounds 30 band pull aparts 10 SA band press e/s 10 Ring rows :20 standing pec stretch e/s. video Then.., 15min. AMRAP: 10 DB Bench Press or Floor press 50/35+ 250m Row/ski 15 Wall Balls 20/14lb. 12/9 cal bike or 200m run Then.., Deadlift. Set 1: 15 reps :2neg S2: 12 reps :2neg S3:…

50-40-30-20-10 Double Unders AbMat Sit-Ups Russian KB Swings 53/35 *Time CAP: 15min. *Anchor your feet around the KB for the Sit-Ups to go faster. *No more booty burn! Keep your legs as straight as possible and you won’t get it 🙂 ALSO, it is very important to pull your pelvis under you and minimize that…

3:00min machine mini band complex Lat walk down and back Monster walk d n b 10 Air squats 10 Glute bridge ups 10 Single leg brigde up e/s 10 Bird dog e/s 10 fire hydrants e/s Then.. AMRAP 15min… 15 Toes to bar /hanging knee raises/vups 15 Burpee 25 Alternating Dumbbell Step Ups 35/25 (2dbs)…

0-15 min… 500m Row 15 pull-ups 10 devil press 25/15s 15-30 min… 3 Rounds: 25/20 Cal bike 20 DB Bench press 50/35s 10 dips (ring or bench) 30-40 min… 10min. AMRAP: 15 Reverse situps 15 Sit-Ups 15 Russian Twists with a 25/20lb. DB

In Teams of 2… 30 Rounds (15 Each) “I go, you go style” 6 Cal Assault Bike 6 Deadlifts 185/135lbs. 6 DB push press 50/35. or HSPU’s Time CAP: 35min.

3:00 bike 20 Cossack 20 Alt cursty lunges 50 Mountain climbers 1/2 Then.., 15min. to hit a heavy complex of: 1 Squat Clean + 3 Front Squats Then.., 12min Amrap 200m row/ski. 12/9 cal bike 20 RKBS53/35 20 KB goblet squats 20 Alt Goblet lunges Then.. 10 sets 10 BB curls 10 BB skull crushers…

Get as far as you can in 35min… 14-13-12-11-10-9-8-7-6-5-4-3-2-1 Cal Bike DB Deadlifts 70/50s Box Jumps 24/20. Step down Cal Row/ski/bike/run Wall Balls 20/14 Vups /ghds/toes to bar – Ladies start at 13

:20 Plank arms straight :20 side plank L :20 side plank r :20 hollow hold then.., 30 banc pull aprts to chest 30 band pull apats underhand to chest 30 band pull aparts OH Then.., Every 3min. x 5 Rounds: 30 Air Squats 20 Sit-Ups 10 Burpees *go hard on each round! Then try to…

EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Deadlifts 225/155 EMOM x 4min. 12/9 Cal EMOM x 4min. 8 Bench Press 135/75 Rest 4min. EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Deadlifts 315/200 EMOM x 4min. 60 Double Unders EMOM x 4min. 5 Bench Press 185/100 then… 3rds 25 Db Hanging…