Back Squats 3×7 at 80% 3×5 at 80% UG 15.8 Every 3 mins for as long as possible perform RX Round 1 0 – 3 mins 2 Rounds 10 Thrusters 42.5/30 5 Bar Muscle Ups Round 2 3 – 6 mins 2 rounds 12 Thrusters 42.5/30 6 Bar Muscle Ups Round 3 6 – 9 […]
Conditioning Bonanza 3 stations – 8 mins at each station, 1 min rest between rounds 3 separate scores Rowing – max meters 45 seconds on, 15 seconds off Double Unders – max reps 45 seconds on, 15 seconds off Gate Runs – max reps 45 seconds on, 15 seconds off Core Blaster Max reps in 45 seconds, […]
Deadlift Strength Superset 10 – 7 – 5 – 5– 5 – 5 – 5 Bergeron Beep Test EMOM – For As Long As Possible Perform RX 7 Thrusters 35/25 7 Pull Ups 7 Burpees Open 7 Thrusters 35/25 5 Pull ups 5 Burpees Scaled 7 Thrusters (scale weight) 5 Pull Ups 3 Burpees
Front Squats 3 x 12 at 65% Between every set perform 10 double KB press WOD 8 Min AMRAP 2 Gate Runs 10 HR Push Ups 15 KB Lunges 20 KB Swings 24/16 Straight into 6 Min AMRAP 1 Gate Run 15 HR Push Ups 20 KB Lunges 25 KB Swings 24/16 Straight into 4 Min […]
UG 15.7 RX For Time 800m Run 40 Alternating Pistol Squats 20 Clean and Jerks 70/45 400m Run 20 Alternating Pistol Squats 10 Clean and Jerks 70/45 OPEN For Time 800m Run 60 Air Squats 20 Clean and Jerks 50/35 400m Run 30 Air Squats 10 Clean and Jerks 50/35
Conditioning EMOM 7 Min EMOM at each station Rest 1 min between stations Rowing for calories Burpees 1 Gate Sprint Death By Thrusters Thrusters 50/30 1 rep in first minute 2 rep in second minute etc.
Olympic Lifting Complex 12 mins to establish heaviest complex 1 Power Clean 1 Power Clean 2″ from floor 1 Hang Power Clean Strength Strict Press 5×10 1 min rest between rounds WOD 7 min AMRAP 3 – 6 – 9 – 12 – 15 etc. Hang Power Cleans T2B Clean
Posterior Chain EMOM 15 mins 1st – Deadlift 2nd – Max Strict Pull Ups 3rd – rest Mental Endurance WOD 7 Rounds For Time 7 strict HSPU/Kipping/7 HR Push Ups 14 KB Swings 24/16 28 Air Squats 56 Double Unders
Front Squats 3 x 13 60% of 1RM Between every set perform 15 Bicep Curls WOD 3 min AMRAP 1 Gate Run Into max rounds of 7 Snatches 40/25 14 Lateral Burpees 21 Box Jumps Rest 1 min 6 min AMRAP 2 Gate Runs Into max rounds of 7 Snatches 40/25 14 Lateral Burpees 21 […]
20 min EMOM 4 Rounds of 45:15 off 1 – Thrusters 40/25 2 – Double Unders 3 – Push Ups 4 – Russian KB Swings 5 – Rest Core Blaster 3 Rounds 1 Min Bridge 30 Russian Twists Rest 1 min between sets Then Perform 3 sets, 1 min rest between sets 10 V Ups […]