WOD

General Warm-up Then.., Complete 4-5sets of: Elevated Glute Bridge -10r w:2 pause DB Floor Press @ 30X0; 15r Supinated BB Row @21X1; 8-10 reps KB Front Rack Rev lunges -8-10 total Chin-up or False grip ring rows – 6-8r Weighted Plank – 60sec Then.., Complete 3 Rounds of: 45sec Weighted Wall Sit AMRAP Russian Twists…

For Time: 100 Calories / Versa 1250ft 90 Russian KB Swings 70/53 80 Calories / Versa 1000ft 70 Push Press 95/65 60 Calories / Versa 750ft 50 SDHP’s 95/65 40 Calories / Versa 500ft 30 Toes-To-Bar 20 Calories/ Versa 250ft 10 Heavy D-Balls or 10 Muscle Ups or Rope climbs. I just want today to…

Hip Flow + mini band lateral walk 15 e/s Then.., Every 3 minutes, for 15 minutes ( 5sets) of: Back Squat *Set 1 – 3 reps @ 50% *Set 2 – 3 reps @ 60% *Set 3 – 3 reps @ 70% *Set 4 – 3 reps @ 80% *Set 5 – Max reps @…

3 Rounds: 400m Row 400m Run 12min Cap Then.., Close Grip Bench Press- 5 x 10r All sets must be 65% plus of your 1RM. Then.., Deadlift 55% x 5 65% x 5 75% x 5 85% x max reps Then.., 15min. AMRAP: 1 Rope Climb 10 Cal Bike 15 H.R. Push-Ups RX+ is with...

Warm-up B Then.., Make sure you are ready and warm for both movements. Start at about 50-60% effort (not 1RM) and start to BUILD! EMOM x 5min. 3 Hang Power Snatch EMOM x 5min. 2 Hang Power Snatch immediately into; EMOM x 5min. 3 Hang Power Cleans EMOM x 5min. 2 Hang Power Cleans Then..,...

Hip flow + Cossack squat Then.., Front Squat 5 x 55% 5 x 65% 5 x 75% Max reps at 85% *try to get more than 5 Then.., 4min. AMRAP: 7 DB Thrusters 50/35 7 Pull-Ups (3-5 Muscle ups) -Rest 2 min 4min. AMRAP: 6 DB Lunges 50/35 L/R=2 6 HSPU or H.R. Push-Ups Rest...

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