WOD

Touch and Go Power Snatch Every Minute x 10 Minutes 3 reps @ 55% of 1RM Then..., Complete 3 sets of: 1)Single Arm KB Complex 5 Single Arm Kettlebell Clean from Floor 5 Single Arm KB Thruster 5 Single arm Kettlebell Overhead Lunge Rest 60sec 2)Sumo Stance Good Morning 3111; 6-8reps. Rest 60sec 3)KB Hollow...

General Warm-up, Then.., AMRAP 12 minutes of: 2 Banded Deadlifts (Tough) 5 Strict Pull-ups (Kipping Scale) 5 Strict HSPU’s (2 Wall Walks Scale) Then… Close Grip Bench Press 30X1; 5RM, then -15% for 5+ reps *Max effort set for 5+ Then.., 3 Sets @ 97% 10 KBS Heavy 20sec Bike Hard rest walk 3mins Then..,…

10min AMRAP 5 Single Leg Kettlebell Deadlift 10 Side Plank DB Rotation e/s 20 Windshield Wipers (10/side) *slow controlled movements with purpose to warm up and activate Then.., Complete 4 Sets of: Back Squat:40X1; 10-12reps; Rest 60s Dual DB Bench Prone Row 30X1; 10-12 reps; Rest 60s Turkish Sit-up 4010; 12-15reps; rest 60s Then.., For…

3min AMRAP @ 90% 10 Walking lunges 10 Straight leg Sit Ups rest 2mins 3mins Row @ 90% rest 2mins 3min AMRAP @ 90% 5 Box Jump Step Down 24/20 5 HR Push Ups or Clapping rest 2mins 3min Bike @ 90% rest 2mins 3min AMRAP @ 90% 5 Wallball 20/14 5 Burpee rest 2mins…

Run/Ski/Bike/Versaclimber/Row 30-40 Cals Moderate 30sec FLR on Rings 20sec HS Hold 1 TGU/ each arm tough x 5-8 Sets Then…, Bench Press 30X1; 5RM, then -15% for 5+ reps (max effort)

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%…