Warm-up Warm up the DB DT complex to working weight. Then warm up HS Walk, strict pull ups and C2B’s Strength EMOM 14 ODD- 1 Squat Clean EVEN- 1 Split Jerk Rest 2 Minutes EMOM 4 1 Squat Clean and Jerk WOD 3 Rounds 100 ft Handstand Walk 12 DB Deadlifts (70,50) 9 DB Hang […]
Warm-up 2 rounds of 12/10 cals assault bike 10 glute ham raises Strength Complete as a Super-set 1.Deadlift 2-2-2-2 @85-90% 2. Bench Press 5-5-5-5 @80% WOD 2 Rounds In 8 Minutes Complete 50/40 Calorie assault Bike 10 Sandbag Over the Shoulder (150 100) Then AMRAP Muscle-ups Rest 4 Minutes Score= total muscle-ups
Warm-up 10 Heavy Turkish Get ups Mobility Chest Rolling and Stretching Strength EMOM16- Odd only 3 Position Snatch – High Hang – Mid Hang – Floor Strength Back Squat 2-2-2-2 WOD 50 GHD Sit-ups 50 Toes to Bar 50 Overhead Squats (115,75) 50 Handstand Push-ups
Warm-up With General Class Accessory 10-8-6-4-2 (Each Side) Weighted Step-up Bent over Row WOD 800m Run 10-9-8-7-6-5-4-3-2-1 Burpee Box Jumps Thrusters (135,95) 800m Run
Warm-up With General Class Mobility Shoulders and Calves WOD Every 3 Minutes for 30 Minutes 20 Calorie Row 50 Double Unders 5 Bar Muscle-ups *There is no built in rest other than what you earn. If you get too winded take a round off, but you will need to wait for the next round to […]
Warm-up With General Class Accessory 3×10 GHD Sit-up Strength Push-press 3-3-3-3 -between sets complete 1 peg board climb WOD “The Chief” 5 Rounds 3 minute AMRAP 3 Power Cleans (135, 95) 6 Push Ups 9 Air Squats Rest 1 minute Rest 5 Minutes Power Output Test 20 Calorie Bike for Time -Try to group people […]
Warm-up 6:00 AMRAP 12/10 Calorie Row 6 Strict Pull Ups 8 Heavy Wall Ball 10 Candlestick To Pistol Strength 1. Box Squat 3-3-3-3 2. Overhead Squat 1-1-1-1 WOD 50 Calorie Row 40 Wallballs (30,20) 30 Chest to Bar Pull-ups 20 Pistols 10 Strict Muscle-ups 20 Pistols 30 Chest to Bar Pull-ups 40 Wallballs (30,20) 50 […]
