Skill/Strength: 10 bar on back step ups and 100m sprint
15 mins to complete 3-4 rounds
WOD: 10 min EMOM
Even: 10 push ups
Odd: 3 burpees and 6 box jumps (30/24)
Run 400m
10 min EMOM
Even: 15 v-ups
Odd: 5 burpees 3 box jups (30/20)
Skill/Strength: 15 min to complete 4-5 rounds of 10 half kneel
arnold presses, 20 walking lunges, and 10 strict ring rows
WOD: 3 min x 5
20 KBS
5 heavy clean and jerks
*increasing your weight each round to achieve the heaviest set of 5
by round 5. Score is your heaviest round.
Skill/Strength: 5-4-3-2-1 Push presses and complete 10 goblet squats between sets
WOD: "Nine Lives" (Wodapaloooza WOD)
6:00 min
EMOM 6 C2B (scale to pull ups or burpees)
30 clean and jerks (135/95)
Rest 2 mins
6:00
EMOM 6 T2B (scale to to raises or toes to rig)
36 snatches (105/75)
* you have 6 mins to complete the 36 lifting reps but have to stop EMOM to complete 6 C2B or T2B
Skill/Strength: 15 mins to complete 3-4 rounds of 10 seated good mornings and 10 single leg ball slams
WOD: No rain CARDIO!
1000m row
1600m bike
400m run
750m row
800m bike
200m run
500m row
400m bike
100m run
Skill/Strength: 3 rounds of 10 bulgarian split squats and 10 GHD sit-ups
WOD: 2 rounds
Run 400m
30 single arm DB snatches (alternate every 5)
400m run
30 single arm DB hang clean and jerks (alternate every 5)
Skill/Strength: Strict Press 5-3-2-1 and 10 shoulders ext. rotations between
WOD: 10 min AMRAP
30 DUs
1 hang squat clean
30 DUs
2 hang squat cleans
30 DUs
3 hang squat cleans
*continuing by adding 1 rep each time
Strength/Skill: EMOM for 10 mins 2 power cleans and 2 hang power cleans
WOD: 4RFT
10 pull-ups
20 plank up downs
30 air squats
Strength/Skill: 15-20 mins (3-4 rounds) 10 single arm DB bench presses
and 10 renegade rows
WOD: 28-21-15-9-6
Backsquats (95/65)
OTB burpees
GHD Sit-ups
Row for Calories
*weight is not heavy move quick on those burpees
Strength/Skill: 5-3-3-2-1 Front Squats with 30 second handstand holds or handstand walks between
WOD: Tabata (8 rds of each, work for 30 seconds and rest 30 seconds)
T2B
Bike for Calories
Reverse Lunges
Bike for Calories
* bike score will be total calories but NO PEDALING during the rest periods
Strength/Skill: Pull-Up/kipping work (K2E, T2B, C2B, butterfly, etc)
WOD: Every 30 seconds for 5 mins (light weight)
1 power snatch + 1 OHS
Then EMOM for 5 mins
2 power snatches + 2 hang power snatches + 2 OHS