Strength Complex 5 rounds – 10 deadlifts – 10 strict pull ups – 15 KB shrugs 1 min rest between each round 5 min AMRAP 7 hang power cleans 70/45 14 toes to bar 1 min rest 5 min AMRAP 15 deadlifts 70/45 30 sec chin over bar hold
Warm Up Snatch barbell complex EMOM 12 mins Odd – 1 power snatch, 1 han power snatch, 1 hip power snatch Even – 1 gate run WOD 3 rounds, 1 min rest between 20 min time cap 75 double unders 50 KB swings 25 burpees over KB
Front Squats 5 – 5 – 5 – 5 – 3 – 3 – 3 *Work up to heaviest 3 rep max 30 sec hollow body between each set WOD 1 min on, 1 min off 8 rounds 9 shoulder to overhead 60/40 6 front squats 3 power cleans *Max box jumps in remaining time […]
BUDDY BOOTCAMP Part A 12 minute AMRAP 6 burpees 12 thrusters 18 box jumps 3 min rest Part B 9 minute AMRAP 20 wall balls 20 KB swings 2 min rest Part C 6 minute AMRAP 30 OH plate lunges 30 ab-mat sit ups 1 min rest Part D 3 min AMRAP Relay gate runs […]
Back Squat 3 rounds 5 at 70% 3 at 80% 1 at 95% WOD For time 21 – 15 – 9 OHS 60/40 Strict HSPUs Straight into 15 – 12 – 9 Strict pull ups Lateral burpees Straight into 12 – 9 – 6 Squat clean 60/40 Shoulder to overhead 60/40
Strength Superset with Gymnatics Strict press 7 – 7 – 7 – 7 – 7 Superset with Muscle up + 2 dips 5 – 5 – 5 – 5 – 5 *For every muscle up perform on more dip up top WOD For time 18 minute time cap 50 cal row 30 clean and jerks […]
Warm Up 1 gate run 3 rounds 1 inch worm 10 banded good mornings Glute activation hip opener Tabata 8 rounds at each station – Thruster 30/20 – Box jumps – Power snatches – Double unders WOD 2 rounds for time 75 KB swings 24/16 90 sec bridge
Warm Up 1 gate run Barbell warm up Strength/Skill Odd – 7 hang cleans Even – #HSPU WOD 12 minute AMRAP 3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 Deadlifts 60/40 Toes to bar *In remaining time complete max gate runs in remaining time
Warm Up 1 gate run 3 rounds 10 air squats 1 inch worm !0 lunges *Hip opener Strength/Skill/Gymnastics/Bodybuilding Every 90 seconds for 7 rounds 5 front squats at 60 – 70% 1RM 10 lateral burpees WOD 4 rounds with 1 minute rest between sets 10 push jerks 70/45 15 chest to bar pull ups 50 […]
Back Squats 3 x 10 at 80% 1 x max effort Score = max effort WOD 1 minute on, 1 minute off 8 rounds each 5 hang squats snatch 60/40 5 overhead squats 10 box jump overs *Max double unders in remaining time