WOD

Genral Warm-up Then.., Every 7min. x 5 Rounds: 30/24 Cal Bike 30/24 Cal Row 20 Burpees 20 Clean and Jerks 95/65 Rx+135/95 (Beginners dbl db snatch 35/20) Teams of 2. Only 1 person Works at a time. Burn through these fast and earn some rest. First round might not be that bad… Maybe not the…

General Warm-up Then.., In a 30min window 20 Rounds of 5 Bench press 185/95 Rx+ 225 5 Sandbag squats. 150/100 Amrap Cal Bike/ Row/Ski/run/Versa. Stay with only one machine Score is total Cal. post on Whiteboard. *Scale:Double KB FS 70/53 Then.., 10min. EMOM: Odd: 40sec of DB Hammer Curls Even: 40sec. of Tricep Skull Crushers

Dynamic warm-up Then.., As Many Rounds and Reps As Possible in 20 minutes: Teams of two: 12/9 Calorie row Shuttle Sprint 20’/20’ 40’/40’ 10/7 Calorie bike Do the entire round then switch partners Then.., 3-4 sets NFT Tall Kneeling Dbl KB Press 6-8reps @21X1 Ring Row 6-8reps (feet elevated) D-Ball 3-5reps 150/100 Double Unders/Triple Unders...

15min AMRAP: 250m Row or 200m Run 10 Single Leg Glute Bridges e/s 8 DB RDLs e/s @3121 5 KB SA Hang Snatch e/s or DB :20 Hanging L-sit Then.., Banded Deadlifts 5-5-5-5-5 TnG – pull fast from floor – NOT MAX EFFORT!!! Then.. 15min. AMRAP: 12/9 Cal Assault Bike or Run 200m 16 DB…

General warm-up Then..,, Lift better WARM. Sequences like this always produce great lifting numbers. This is meant to be more of skill day with the 3’s and 2’s (lighter weights) but if you’re feeling good do 2’s and 1’s and hit something heavy. EMOM x 4min. 12/9 Cal Row EMOM x 4min. 3 Hang Power…

General Warm-up Then… 10min. to get as far as possible… 5-5-5-5-5 Devil Press 50/35 10-20-30-40-50 Wall Balls 20/14 THEN… Back squat @ 20X1 3 reps @ 75% x 2 set; 3 reps @ 80% x 2 sets; AMRAP @ 85% x 1 set; rest 2-3mins between sets or 5 x 3 BOF Then..,, 12min. AMRAP:…

Not For Time: 100/70 Cal Bike/row/ski (1500ft Versa) Sled drag 20m x 20 Heavy Carry 20m x 20 200 Double unders 400m run 10 rope climbs Finish with… 3 Rounds: 1min. Weighted Plank immediately into; 1min. of Russian Twist with 35/25lb DB Rest 2min.

Fight Gone Bad “Team Style” 3 Rounds: 2 minutes of Wall Balls 20/14# 2 minutes of Sumo Deadlift High-Pulls 95/65# 2 minutes of Box Jumps 20′ 2 minutes Push Press 95/65# 2 minutes of Row/ski/bike for Max Cals 1 minute Rest. Only 1 person works a time and you are trying to get as many…

General warm up Then.., EMOM x 5min. SPRINT!!! 10/7 Cal Assault Bike From 6-11min. try to finish… 50 Back Rack Alt Reverse Lunges 117/75 From 12-17min. EMOM x 5min. SPRINT!!! 12/9 Cal Row From 18-25min. try to finish… 7 Rounds: 7 Front Squats 115/75 7 Pull-ups /Ring rows From 26-33min. try to finish… 100 Russian…

General Warm-up B Then.., Clean Warm-up 3-5 Sets Build 1 DL 1 HPC 1 J Then.., Every 3min x 30 1Round of "DT" 135/95 + 15 Toes-To-Bar "DT" is: 12 Deadlifts 9 Hang Power Cleans 6 Jerks Extra: Row, Bike or Run for total distance: 3:00 work /1:00 walk X 5