WOD

AMRAP x 10mins @ 75% 10 DB Step ups 24/20 10 HR Push Up 30 Double Unders Rest 2mins AMRAP 10mins @ 75% Row 250m 15 Overhead squats 45/35 20 Deadbugs rest 2min AMRAP 10mins @ 75% .5 Bike 14 jumping Lunges :20 L-sit parallettes rest 2min AMRAP 10mins @ 75% 100ft versa climber 10m…

Warm-up A Then…, Row 500m x 6 Rest As Partner Works *each athlete rows 500m 6x Then…, Bench Press 65% x 10 70% x 10r x 2s Then…, 8min. AMRAP: 10 DB Skull Crushers 25/15s+ 10 Barbell Bicep Curls 45/35lb bar *Rest 20-30sec after each set

Hip Flow + 2 Sets of 25 Double Kettlebell swings 10 Burpee NO jump Then..., Back Squat Two warm-ups sets Then... *Set 1 – 5 reps @ 65% *Set 2 – 5 reps @ 75% *Set 3 – 5 reps @ 80% *Set 4 – Max reps @ 85% 18min. EMOM: Min. 1) 12/9 Cal...

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…