WOD

10min AMRAP 6 Filly Z Press / side 8 Side Plank DB Rotations 20m Filly Carry / side Then.., Jerk Complex 10min 1 Power Jerk 1 Split Jerk every 2mins x 5sets (build) *Technique and Foot work Then…, 4-5 Rounds. increasing effort for each round. 25 Wallball 20/14 3 Power Jerk + 3 Split Jerk…

General Warm-up Then.., Split Squat 6 reps e/s (Build) Squatting with one leg elevated behind you. SUPERSET WITH; 10 Lateral Barbell Lunges Left + Right = 1 rep. Start with the bar and build slow on these. Rest 90sec. And Repeat Sets Until the 20min. #Bootygainz Then.., 18min. AMRAP of sexy: 10 DB Floor Press…

10min AMRAP… Pallof Press x 10 reps @ 2020 Banded Clamshell x 15 reps each side Wall Climb x 2 reps :20 Bike/Row/Ski Sprint Then…, Clean & Snatch Warm-up Then…, Snatch EMOM x 10min. 3 TnG Power Snatches @65-70% Add weight as you feel today. Rest 2min Power Clean EMOM x 10min. 2 Power Cleans…

General Warm-up A Then.., Gymnastic Skill EMOM x 8:00 HSPU 5-8r + 30DU Rx+ Defeicit Then Every 4min. x 4 Rounds: 500m/400m Row 5 Back Squats (% of 1RM) Round 1.) 5 x 50% Round 2.) 5 x 55% Round 3.) 5 x 60% Round 4.) 5 x 65% *Hit the row at like 80-85%…

General Warm-up Then.., Snatch warm-up Then.., AMRAP 10min: with a partner Alt Rounds 8 Cal bike/row/ski/run 10 wall balls 12 kB swings 53/35 Then.., Hang Power Snatch or Squat Sn (Beginners Muscle Sn) Build to Heavy Single 7min Cap Then Amrap 10min: with partner Alt Rounds 10/8 Cal bike/row/ski 8 OHS 75/55 6 BBJO Then…,…

Mobility and Recovery Spend 5 minutes rolling out your t-spine and lats. Then… Two sets of: Band Assisted Hip Flexor Stretch x :45e/s Band Assisted Lat Stretch x :45e/s Then … Two sets of: Banded Monster Walks x 20 reps fwd/bck Banded Lateral Walks x 10 reps each direction Then.., 3 Minutes on the Assault…

In Teams of 2: 35min. running clock… 2 Rounds: 50 Cal Bike 50 Alt. DB Snatches 50/35 immediately into: 2 Rounds: 50 Cal Row 50 Wall Balls 30/20 immediately into: 2 Rounds: 50 Ski Erg/ Versa 300/ft 50 Devil Press 50/35 immediately into: 10 Rope climbs or 100 GHDS or Russian Twists(200) or D-ball 150/100

10min AMRAP 8 Tall Kneeling KB Press (alternating one arm at a time – 4/arm) 20m Quadruped Crawl :20 Hang L-Sit Hold 5 Revers Burpees (Candlestick) Then…, 5 Giant Sets: 3 Close Grip Bench Press (Heavy as possible) immediately into; 3 Power Cleans (Heavy as possible) immediately into; 15/12 Cal Assault Bike immediately into; 5…

Nothing fancy about this one. Just straight up and down hard work. GO HARD!!! 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest 1000m Row/Ski or 4min on Assault Bike/Versa 4min Rest Then…, Grunt Work 10min AMRAP……