Warm-up 1 min assault bike 1 min pass troughs 1 min assault bike 1 min rolling hamstring stretch Gymnastics 3 Rounds Not for Time 5/3 Strict Muscle-ups 50ft Handstand Walk *If the MUPs are easy add weight or l-sit strict muscle ups Oly “Hulk Salad” 8 Mins to Establish Max Weight for the Complex: 2 […]
Warm-up 2 Rounds of 10 Wallballs 30/20 10 L pull ups 10 BBJ 20 Shoulder Taps Speed EMOM10 3 Box Squats @ 50-55% +Chains -The objective is to sit back completely to a vertical shin with a full pause at the bottom without losing tension through the midline. The drive straight up off the box […]
Warm-up With General Class Strength EMOM10 2 Touch and Go Power Snatches WOD Every Minute on the Minute for 20 Minutes ODD- 15/12 Calorie Row EVEN 1-15 Kettlebell Swings (2,1.5) EVEN 2- 50 Double Unders Or 30 Heavy Rope DU Post WOD Strength Overhead Squat 3-3-3-3
Floater WOD “Diane” 21-15-9 Deadlifts (225,155) Handstand Push-ups
Partner WOD (34 Minutes) 2 Rounds For Reps: In 5 Minutes Run 400m Then as a team AMRAP Squat Cleans (155,105) Rest 1 Minute In 5 minutes Run 400m Then as a team AMRAP Toes to Bar Rest 1 Minute In 5 minutes Run 400m Then as a team AMRAP Box Jumps (27,24) Rest 1 […]
Warm-up With General Class Strength Back Squat 2-2-2-2-2 WOD 60 Calorie Row 50 Wallballs (30/20) 40 Calorie Row 30 Wallballs 20 Calorie Row 10 Wallballs Post WOD Strength Push-press 3-3-3-3
Warm-up Grab a partner grab 2 kettlebells Split the reps: all with double kbs – 20 2-arm Russian swings 20 db kb thrusters 20 ohead lunges 20 ohs Oly Every 2 Minutes Complete: Squat Clean and Jerk 1. 3 Reps @75% 2. 3 Reps @75% 3. 3 Reps@80% 4. 2 Reps @85% 5. 2 Reps […]
Warm-up Run 400m then 3 muscle snatch 3 snatch balance 3 sots press Repeat 3 times adding weight each time Oly EMOM14 Odd- 2 Squat Snatches 80-90% Even- Rest Strength Overhead Squat 2-2-1-1-1 WOD Run 400 Meters 21 Strict Handstand Push-Ups** Run 400 Meters 15 Strict Handstand Push-Ups** Run 400 Meters 9 Strict Handstand Push-Ups** […]
Warm-up With general class Strength 1. Deadlift 2-2-2-2 @85% 2. Back Rack Step-up 10 -10-10-10 -Treat this a super set. Warm-up to 85% of your 1 RM Deadlift and complete 4 straight sets. Between your sets complete 10 Step-ups with a BB in the back rack. Focus on concentrating your weight in the heal of […]