Warm-up 20 Calorie Bike 20 Alternating DB Presses 20 DB Goblet Squats Gymnastics 50 ft Handstand Walk for Time 2 Attempts Strength EMOM16 Odd- Deadlift 3 Reps (Ascending) Even- Seated Dumbbell Strict Press 5-5-5-5 WOD (20 mins) 3 Rounds 12 Cal Assault Bike 12 Box Jumps (30,20) 12 Ring Dips 12 Pistols 12 Squat Snatches […]
Warm-up EMOM 8: 6 Burpee Lateral Hops 6 Front Squats 6 Alt. OH Lunges Warm up pull ups, dips, transitions Gymnastics Spend 5 Minutes focusing on the strict muscle-up. If you are good at strict, try for a max effort set. Oly/Strength 5-4-3-2-1 Clean and Jerk (Full Squat and Split) 75-80-85-90-95% WOD 10-8-6-4-2 Bar Muscle-up […]
Warm-up Grab Barbell 30 Calorie Row 25 Good Morning Squats 20 Push Ups 15 Snatch Pulls 10 Snatch Balances Mobilize Posterior Chain, Warm Up Snatch Exercises Oly EMOM14 Odd- 3 Snatch Pulls @110% Even 2- Snatch Balances 75-90% Strength Back Squat 2-2-2-2 WOD 50 Calorie Row 25 Strict Handstand Push-ups 25 Kipping Handstand Push-ups 50 […]
Floater “The Admiral” 3 RFT: 20 Burpee Pull ups 20 Front Squats, 155/105 20 Box Jumps, 24/20
Warm-up 15 OHS 10 Squat Clean & Jerks 5 Strict Pull Ups 1 Rope Climb *Add weight & repeat Mobilize T-spine, Lats, Chest World’s Great Stretch Warm Up Pull Ups & OHS WOD 1 64 pull-ups 8 overhead squats, 205 / 135 lb Regional- Team Version 49 pull-ups 7 overhead squats, 185 / 115 lb […]
Warm-up With General Class Open WOD 14.1 10 Minute AMRAP 30 Double Unders 15 Power Snatches (75,55) Conditioning 40-30-20-10 Calories on the Rower, Bike or Ski Erg. Rest 1:1 or work in with a partner OR 500-400-300-200m Sprint
Warm-up Burpee Build Up (Breakdown backwards) Gymnastics 3 Rounds not for time 2/1 Legless Rope Climbs 50 ft Handstand Walk Oly/Strength For 18 Minutes Minute 1- 3 Power Cleans- touch and go Minute 2- 2 Push-presses Minute 3- Rest WOD (15 min cap) 15/10 Muscle-ups 50 Back Squats (195,135) 15/10 Muscle-ups -Bar needs to come […]
Warm-up 2 rounds of 1 minute of singles 30 seconds rest 1 minute of doubles 30 seconds rest Oly Squat Snatch 5-4-3-2-1 75-80-85-90-95% *No more than 20 seconds rest between reps in a set WOD For Time 40 UB Double Unders 30 UB Wallballs 20 UB Handstand Push-ups 10 UB Power Snatches (135/95) If you […]
Warm-up Run 800m 10 L Pull Ups 30 HR Push Ups 10 L Pull Ups Strength 1.Front Squat 3-3-3-3 2.Deadlift 2-2-2-2 WOD At 0:00 800m Run 30 Pull-ups 30 Thrusters (95,65) At 9:00 600m Run 20 Chest to Bar Pull-ups 20 Thrusters At 16:00 400m Run 10 Bar Muscle-ups 10 Thrusters
