500m/400m 10 banded pull aparts then.. Strict pull ups Every 1:15 x 10 5 Strict pullups/5 seated pullups 15 straight arm pull downs then.., Snatch warmup then.. For time: Buy in: 150 double unders/singles 1 round 21 power snatches 15 hspu 2 rounds 15 ps 7 hspu 3 rounds 9 PS 5 hspu buy out:…
30/20 cal -then- 20 air squats “Strength” 3 sets of: 10 cals 10 Hip ext (ghd/supermans) 10 plyo step ups then.., Sumo Deadlift Every 2min x 5 5 Sumo Deadlifts (build) 10 Box jumps then.., EMOM 20 1: 12 wB 2: 12 RKBS 3: 12 DL 4: 12/9 Cal
2min machine 15 lat band steps e/w then.., Front squats + Back squats Every :90 x 6 3 Front squats + 6 Back squats -Build each set – FS /BS must be same weight then.., EMOM x 7 10 Burpees over the bar then.., For time: 20 PC 30 T2b 20 Thruster rest :90 15…
4 Rounds 15 strict ab mat situps (arms across chest) 10 Strict hanging leg raises 7 Side star plank reach through e/s 5 Hollow body rolls then.., Barbell Hip Thrust Work up to a 8-10 rep max! then.., Bench Dips (80 Reps) weighted!! Complete 80 Reps as fast as possible at 60% of 1RM. BB…
Partner Wod Amrap 10 (alt rounds) 35 doubles unders 8 Db thrusters rest 2min Amrap 10min (alt rounds) 200m/150m row 6 devils press rest 2min Amrap 10min (alt rounds) 30 box jumps 30 Db front squats 30 db reverse lunges
Jerk balance + Split press 3 JB + 5 SP x3 then.., Complex Build to a heavy 3 front squats + 1 jerk 12 min then.. For time: 15-30-45 cal (ladies:12-24-36) Db snatches *after Rd 1: 8 burpee box jumpovers *after Rd 2: 16 *after Rd 3: 24
Conditioning 33-27-21-18-15-12-9 Cal on machine Half burpees/up downs *after each round 50 Double unders/80s then.., Core: Barbell toll out -fwd -left -right
General warm-up then.., Strength Barbell inverted rows 4 sets of: 10 BB inverted rows 20 DB hammer curls 20 Banded tri ext 10 DB floor z-press then.., For time: 16-14-12-10-8-6-4-2 BB push press OTF 135/95 -After each set- 10 c2b/banded 10 pushups
Warmup Row/bike 3:00 1:00 Plank Hold Mini band lateral walk down and back 50 RKBS, 35/53 then… Deadlifts EMOM 10 Odd: 5 banded deadlifts @ BW or 70% of Bw Even: 40sec Farmers Heavy Hold Then.. Every 6/7min x 4 (24-28min) 500m/400m row 6 power cleans 12 T2b/situps weighted/ghds 18 lateral Burpees over bar
Prep: Legs/Core 3 Sets 10 Back rack pulse squats superset 10 Pause cossack squats then.., Back squats Amrap 1min x 3 Max Back squts -rest 90sec @55-65-75% After first 3 sets rest 2min then repeat 2nd time around @60-70-80% then.., 12min AMRAP 12 Wall balls 12 cals
