3 rds 15/12 cal row 20 Banded curls 15/12 cal bike 20 Banded tricep ext then.., Bench press 5 x 10 then.., Incline bench press 3 x 10 then..,, 50 siups – 3 rds 60 sec plank 30sec sidd plank e:s 30 flutter kicks 1/1 15 russiam twist 1/1 – 50 situps
One partner works/One partner rest For time: 30/30 Cal 200m run 20/20 cal 200m run 10/10 cal 200m run then.., For time: 10 rope climbs/65 pullups 50 Box jumps 65 Db snatches 100/70 cals
Warm-up 10-1 lat band walk 20 Air squats 20 Glute bridge up 20 Wall sit adduction 3sets :20 sprint :40 wall sit then.., Front squat Test Day!! Build to a 1RM. 15min then.., For time: Buy in: 120 Du/250singlea 10-1 Thrusters 1-10 HSPU / plate pu / HR pu Buy out: 120/250
“Musically Machines” AMRAP STYLE FOR EACH STATION Section 1-4 Can be completed in any order. Section 5 must be done last! SECTION #1 150m row :15 hamdstand hold SECTION #2 150m ski :15 Dead hang from bar SECTION #3 200m run 5 Burpees SECTION #4 .6/.4 bike 10 Jumping air squats SECTION #5 1.5k run
2rds: 1min machine 10 walking lunges 15 Air squats 20 glute bridge ups 15sec hang 100m run then.., Unilateral strength Complete 4sets: 8/8 Db split squats 8/8 SA Glute brigde Floor press then.., Conditioning: EMOM 25min M1: 15 wall balls M2: 40 Dubs/singles M3: 8 Db stepovers/stepups M4: 100m run M5: rest
500m row/ski 2x 10 heavy KBS 20 Banded good morning 1x 60 Mountain climbers :30 plank 20 prone angels :30 fore arm stretch then.., Deadlifts -warm up to 60% then.. Every :75 x 12 4 x 5reps @65% 4 x 4reps @70@ 3 x 3reps @75@ then.., AMRAP 18 15/12 cals 9 C2b /12 banded…
4x :20 easy/:10 hard efforts 10-1 lateral band steps 10-1 fwd/back steps 20 Banded squats 20 banded glute bridge 20 Banded wall sit adduction 10 Pause cossack squats then.., TEST DAY!!! Back squats (13:00 cap) Strt at 50% and con’t to build to 3 rep max. @15:00 Every :90 x 3 3 Reps from 3RM…
3rds 15/12 cal row 20 banded curls 15/12 cal bike 20 banded tricep ext then.., 4rds 20 ab mat situps 20 toe touches 20 oblique heel touches 20 Flutter kicks :60 plank then… 8min Amrap
Partner WOD 0:00-12:00 Buy in: 500m partner run holding a band – AMRAP “Alt Rds” 10 AKBS 5 Burpee bJ rest 2min 14:00-22:00 Buy in: 500m partner run holding a band – AMRAP 10 AKBS (Partner 1 the P2) 5 Burpee bJ (P1 then P2) rest 2min 500m partner AFAP 100 AKBs 100 box jumps…
Tabata :20/:10 Row/bike/ski Then.. mini band warm up then…, Front squat Build to 2RM then.., For time: Buy in: SA OH carry 200m 8rounds 40 du/70s 10 Alt db C&J buy out: 50/35 cal
