Warm Up:
3x (bar or PVC)
10 hang snatches
10 push presses
10 scapular pull ups (home cat stretch)
Skill/Strength:
5-5-5-5-5
Strict Press
30 seconds hollow rocks between sets
WOD:
5 min AMRAP
10 snatches (95/65) Home 10 DB snatches (each arm)
10 T2B (or toes to KB or v-ups)
Rest 2 mins
5 min AMRAP
10 push presses
10 pull ups (home push ups)
Warm Up:
25 jumping jacks
10 jumping lunges
10 plank up downs
5 burpees
Skill/Strength:
3x
10 bulgarian split squats (each leg)
30 second waiter hold each arm
WOD:
15 min EMOM
Run 100m
25 Lateral Jumps (over an object)
50 Mountain Climbers
*complete run the first min, lateral jumps min 2,
moutain climbers minute 3, etc rotating through
for the 15 mins
Warm Up:
Run 200m
3x
10 PVC lunge pass throughs
10 PVC back squats
10 v-ups
10 PVC overhead squats
Skill/Strength:
3-3-3-3-3 overhead squats
20 plank jacks between sets
Zoom/home do 3 single arm OHS each arm
Row 500m (or Run 400m)
Then 3 rounds
30 KBS (53/35)
30 Goblet Squats
30 Sit-ups
Warm Up:
1 min jump rope warm up
3x
10 PVC pass throughs
10 PVC hang snatches
20 tap outs
Skill/Strength:
3x
1 min plank
30 second right side plank
30 second lift side plank
Rest 1-2 mins then repeat
WOD: With a partner (you go I go format)
40 x
5 hang power snatches 95/65 (home version alternating DB - 6 reps)
20 DUs
* gym or home do this with a partner, if no partner do 20 rounds and
treat it like an EMOM (every minute on the minute) or do 20 rounds as
fast as possible
Warm Up:
2x
5 inch worms
10 push ups
15 lunges
20 air squats
WOD:
Zachary Tellier - Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat
infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th
Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds
sustained while on a ground patrol in Afghanistan.
Pace yourself as this is a long WOD. Try to keep moving with only resting a few seconds as needed between sets. If there is one movement you are more proficient at then do that one faster and take time on one that you are less proficient in. There will be a 35 min time cap on this WOD.
Warm Up:
3x
Run 100m
10 PVC/light weight back squats
10 PVC/light weight push presses
10 PVC/light weight front squats
Skill/Strength:
3x
10 alternating bicep curls (10 each arm)
10 tricep extensions each arm
WOD:
3x
10 backsquats (135/95)
5 push presses
Run 200m
Rest 2 mins
3x
10 front squats
5 burpees
Run 200m
Warm Up:
3x
20 DU (or attempts)
10 scapular pull-ups or cat stretches (see below)
10 v-ups
10 KBS
10 goblet squats
Skill/Strength:
3x
10 Sumo deadlift high pulls
20 floor wipers
WOD:
15 min AMRAP
20 DUs (or 40 single jumps)
5 pull-ups (or bent over rows)
Run 100m
5 T2B (or v-ups)
Warm Up:
Run 200m
3x
10 PVC/Bar goodmornings
10 PVC/Bar RDLs
10 PVC/Bar Hang Power Cleans
10 PVC/Bar Push Presses
Skill/Strength:
4x
10 Push Presses
100m Sprints
WOD:
20x (or 20 min cap)
9 deadlifts (95/65)
6 hang power cleans
3 shoulder to overhead
*if you struggle with cardio treat it like an every minute on the minute
to pace yourself and get the 20 rounds in 20 minutes
Warm Up:
Run 200m
2x
5 push ups
10 v-ups
10 opposite arm and leg lift holds (3 secs)
20 air squats
3x
15 DB hip thrusters
Max (or 50 total) UNBROKEN kettlebell swings
WOD:
4 rounds
10 seated DB presses (strict press)
20 sit-ups
Run 400m
Warm Up:
3x
5 burpees
10 KBS or DB swings
10 KB or DB goblet squats
20 plank up downs
10 v-ups
Skill/Strength:
3x
10 tempo back squats (3 seconds down, hold 3 seconds at bottom)
10 standing side crunches
WOD:
5 min AMRAP
Man Makers (burpee, row R, push up, row L, squat clean thruster)
Rest 3 mins
4 min AMRAP
Devil Presses (burpee + swing dumbbells overhead)
Rest 2 mins
3 min AMRAP
Burpees
