Warm Up – Trigger point lats – Banded retractions – Tempo push ups 16 minute EMOM Odd – 7 push press at 70% clean from floor Even – 10 toes to bar + 10 box jumps 24″/20″ WOD 15 – 10 – 5 – 10 – 15 Hang cleans 80/50 *Between every set perform 7 […]
Dynamic Warm Up 1 gate run 10 split lunges 5 inch worms 5 roll overs per side 10 split lunges 1 gate run Back Rack Lunges 20 – 20 – 20 – 20 – 20 15 minute AMRAP 10 – 1 Deadlifts 100/70 2 – 20 Lateral burpees *Max gate runs in remaining time
Warm Up 3 rounds 1 rig run 10 air squats 10 lunges 20 KB squat hold Back Squat 3 x 10 @ 70% 1 x max effort @ 70% 7 minute AMRAP Ascending ladder 3 – 6 – 9 – 12 – 15 etc. Thrusters 45/30 Lateral burpees 3 minute rest 7 minute AMRAP Ascending […]
a) Tabata Hollow holds Supermans b) Partner ab smash 3 sets x 20 reps c) Toes to bar skills 10 minute EMOM toes to bar 3 max efforts 500m row 3 gate sprints d) Max effort bridge
Warm Up – Rig run – High knees – Butt kicks – Inchworms – Squat jumps 5 x 5 deadlift @ 80% 1RM 14.1 *Heavy for those that have done it before 10 minute AMRAP 15 ground to overhead 30/25, or at 40/30 30 double unders
Warm Up 1 x gate run @ 50% 1 x gate run @ 70% 1 x gate run @ 90% 1 x gate run @ 100% Gymnasty EMOM 15 minutes 1st min – ring rows 2nd min – HSPUs 3rd min – pull ups WOD 17 minute time cap For time: 1 gate run 30 HR push […]
Warm Up Front rack mobility Banded retractions 3 x 10 push ups 12 minutes to establish 1RM push press Max effort at 70% 1RM Partner WOD 1 minute on, 1 minute off 8 rounds each 5 hang squat cleans 70/45 10 box jumps 24″/20″ *Max burpee box jumps in remaining time
Back Squat 7 x 4 @ 85% 1RM WOD 25 minute time cap 3 rounds for time 50 double unders 25 pull ups Rest 2 minutes 2 rounds for time 75 double unders 20 burpees Rest 1 minute 100 double unders 15 hang squat clean thrusters
Skill Split jerk 10 minutes to establish 1RM split jerk WOD 5 minute AMRAP snatches 60/40 Rest 2 minutes 5 minute AMRAP clean and jerk 80/50 Rest 1 minute Max effort bridge hold
EMOM 16 minutes Odd – 7 deadlifts at 70% 1RM 7 high box jumps 30/24″ Even – 15/12/9 burpees WOD For time 100 wall bals 2 gate runs 50 wall balls 1 gate run