WOD

AMRAP 40: 10 Cal Assault Bike 20 Cal Row 30 Double Unders 400m Farmer Carry with 1 KB 70/53 *If possible, switch every other round to an Overhead Carry. You may need to go a little lighter, but it's great core stabilization and isometric shoulder strength. Then.., 5min foam roll

General warm-up Take 15 minutes to build to a heavy Push Press + Power Jerk Then.. Every 5min. x 5 Rounds: 400m Run 20 Wall Balls 20/14 10 DB Power Cleans 50/35 Rest 4min. 8min. AMRAP: 30 Russian Twists 25/15 30 Sit-Ups 30 Russian Twists 30 Reverse Sit-Ups

General Warm-up B Then.., Snatch DL + Snatch High Pull + Snatch (3sec Hold in bottom) 1.1.1; rest 3sec 5 sets Then.., Bench Press 75%-80% 5 x 3reps @ 30X0 Then.., 5 sets each for time 12 Toes to Bar 6 Strict HSPU 6 Box Jump Overs 24/20 2 Wall Walks 14/10 Cal Bike 8...

General warm-up Then.., Front Squat 5 x 3reps at 70% of your 1RM Then.., Deadlift w. Reset and Mix Grip 5 x 5reps at 75% of your 1RM deadlift Then.., With a partner complete 10 alt rds of: 150m row 10 thrusters 95/75 5 lateral burpees over the bar 15min Cap. [/vc_column_text][/vc_column][/vc_row]

Regular classes 9a/10a Recovery/Mobilty at 11a AMRAP 10mins @ 75% 16 lateral box step up and overs 8 GHD Sit Ups 20m Farmers Walk Rest 3mins AMRAP 10mins @ 75% 30 Double Unders 10m Death March Or SL DB RDL 10 Single Arm DB PP (5/5) rest 3mins AMRAP 10mins @ 75% AB .5 MIles…

In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Bike 50 Pull-Ups immediately into: 2 Rounds: 50 Wall Balls 30/20 50 Snatches 95/65 immediately into: 2 Rounds: 50 Burpees 50 Overhead Squats 95/65 immediately into: Max calories on row with time remaining.

General Warm-up Then… Back Squat *Set 1 – 5 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 3 reps @ 80% *Set 4 – 2 reps @ 85% *Set 5 – 1 rep @ 90% *Set 6 – 10 reps @ 70-80% x 3 Then.., In teams of two, alternating…

General Warm-up Then.., 30min of Moderate Cardio. Every 3min. Complete: 30 Double Unders 15 Sit-Ups *Pick any cardio piece you like for today. *About 60% effort on the cardio Rest 5 min For Time: 100 Ball Slams 30/20 *Go unbroken for as long as possible! 8 HSPU every time you break 😉 Finish with 200m…

General Warm-up Then.., Clean warm-up Then.., 12min. to Build up to a heavy Hang Squat Clean Then.., EMOM x 10min. 5 Deadlifts at 65-70% of 1RM Then.., For Time: 21-15-9 Alt. DB Snatches 50/35 Push-Ups immediately into; 9-15-21 DB Power Cleans *10/7 Cal Assault Bike after each set I need you to move quick on…

General warm-up B Then.., Snatch High Pull + Muscle Snatch + Power Snatch. 1 Set every 90sec x 6sets (building load throughout sets) Then.., 20min. AMRAP: 5 Bench Press 185/100* 1 Rope Climb 15 Wall Balls 20/14 200m Run *Floor press 10 reps *Rx+ 30/20# ball