Warm-up 2 Rds 100m run 15 banded pull aparts 10 Banded OHS Then.., Emom x4 :30 OHs Hold (pvc/bb) Then.., Every 2min x 7 2 Snatch + Gymnastic *Choose one *3 muscle ups *8 C2b/banded pullups *1 rope climb Then.., 500m run Then.. 4rds 3 wall walks 5 Power snatchs right into.. 4rds 6 burpee…
4 rounds Bike/row/ski/run :20 ez :10 hard Then.., :30 Hollow hold 20 Band pull aparts 20 Band pass through 10 Banded push ups 10 BB bench press Then.., 4 Rounds 8 Bench press 60-70% 10 cal 8 ring row/elevated then.., Complete 3-4 rounds NFT 300m row/ski 12 Alt Devils press 12 Slam balls 12 Pistols/air…
Warm-up Mini-band series 10-1 Lat steps 20 Air squats 20 Glite bridges 10 Fire hydrants e/s :30 Bottom squat hold Then… Front Squat Build to a heavy 3 Then.., For time: 10-9-8-7-6-5-4-3-2-1 Squat clean Box jump step down 30 Dooble unders/60 single
4rds 50 Mountain climbers 40 shoulder taps :20 Handstand hold Then.., Split Jerk Tech -Split press 2×5. eb/light weight Then.., EMOM x 12 1 Dip & Drive + 1 Split jerk *2sets at each weight @60%-65%-70%-75%-80%-85% Then.., Amrap 6min 12 BB Push press 9 T2B 6 HSPu rest 2min AMRAP x 6 “Mini DT” 7…
Back Squat (warm up) 3 rouds :40 wall sit w/med ball 100m run 15 Air squats warm up to 85% then.., Back Squat Every 2min 5s x 3r @85-90% Then.., For time: 3rds 20 cal 20 Alt DB hang squat cleans -right into… 2rds 400m run 40 wall balls -right into… 1rd 40 burpees
Barbell strict press 5 sets x 10 reps -build each set -Keep abs and glutes engaged -bar should touch upper chest/shoulders Then.., Strict HSPU or Box Pike HSPU 5 sets x6-8 reps Then.. Standing SA DB Strict Press 4 x 10 reps e/s Then.., Double DB Lateral raises + Double DB front raises 4sets x…
General Warm-up Then.., Partner Wod 30 Rounds (15/15 each) Alt 1:1 100m shuttle run 5 DB Burpee Box stepovers *Choose one -1 Rope climb -2 RMU/1-4 BMU -8 C2b/pullups 9am Barbell Snatch (Of Choice) 55% x 2r x 2s; 60% x 2r x 2s; 70% x 1r x 3s; 75% x 1r x 2s; 80%…
Elevated childs pose 2min Ankle stretch 1min e/s Then.., EMOM x 6 12/9 cal :20 SL Wall sit e/s Then.. Front squat 10 Empty bar Then… Every :75 6 Reps @55% 4 Reps @60% 3 Reps @65% Then.., Every :90 x 4sets 3 Front squats @70-80% rest 2min Every :90 x 4 sets 2-3 Front…
3:00 Bike 20 Cossack squts 20 Y-T-W 20 Glute Bridge Then.., 3x 5 SA DB DL + SA DB Push press (e/s) Then.., Complete 5-6 Rounds 500m/400m row/ski 12 Up downs 15 KBS 53/35 5/5 DB snatch 15/9 Push ups
Warm-up 3x 200m jog 15 Banded strich press 10 Banded OHS Then.., EMOM x 4min :30 OHS hold (bb/pvc) Then.., 0:00-10:00 21-15-9 reps. (Rx+ 30-20-10 reps) Cals HPS 75/55 rest 2min 12:00-23:00 100 Double unders/200s 800m run 100 Double unders/200s rest 2min 25:00- 9-15-21 reps (Rx+10-20-30reps) Thruster 95/65 Cals
