Author: admin

Strength/Skill: 3 rounds of 10 bar sit ups, 10 bar reverse sit ups and 10 partner wallball lateral throws each side.

WOD: 21-15-9
Bar on back step ups (75/55)
T2B
SDHP

Skill/Strength: 3 rounds of down and back front rack lunges and 10 snatch grip RDLs

WOD: 4 rounds of 30 seconds work 30 seconds rest
Bike for Calories
DUs
Row for Calories
Lateral Jumps

Strength/Skill: 3 rounds of 10 bulgarian split squats each leg and 1 min
 plank holds

WOD: 6 rounds
2 mins to complete
10 DB hang squat cleans (40/30)
10 push ups
100m run
*if you finish under 2 mins then rest
*scale reps down if needed to finish under 2 mins

Strength/Skill: 15 min (3-4 rounds) 10 single leg KB deadlifts and 100m
 waiter carries

WOD: 5x
12 deadlifts (135/95)
9  hang cleans
6 shoulder to overhead
Run 200m
*choose a weigh that you can do most lifting unbroken!  The runs
 should not effect your lifting pace much

Skill/Strength: 3-3-3-3-3 split jerks 10 skull crushers between sets

WOD: 15 min AMRAP
200m run
20 jumping lunges
5 HSPU
1 rope climb

Skill/Strength: 5 x 5 backsquats at 70-75% of your max (heavy set of 5)

WOD: 6 rounds
5 ground to overhead (can clean and jerk or snatch)
10 lateral burpees over the bar
Then end with a 30/20 calorie bike after round 6
* try to move quick (steady pace on the burpees)

Skill/Strength: 15-20 mins 5 TGUs each earm and 10 GHD back extensions

WOD: EMOM for 15 mins
1-10Pull Ups
2-30 Air Squats
3-40 Shoulder Taps
*min 1 pull ups, min 2 squats, min 3 shoulder taps, etc for 15 mins

Skill/Strength: 1-1-1-1-1 (1=3 strict press 5 push press 5 jerks) work to a
 heavy set of those reps without breaking them up)

WOD: 10-1
Power Cleans (135/95)
Plank Up Downs
Deadlifts

Skill/strength: 3 rounds of 10 SDHP and 10 GHD sit ups

WOD: 7RFT
10 devil presses (40/30)
30 DUs

Strength/Skill:  Rig work (pull ups, muscle ups, K2E, T2B

WOD: 3 rounds
2 min max cal bike
Rest 1 min
2 min max cal row
Rest 1 min
2 min max plank jacks
Rest 2 mins