Skill W/U Wod
7min amrap
4 Strict HSPU
8 Pistols
30 Dubz or 20 attempts (no single unders)
6 sets
2min on:1min off
Amrap
3 Thrusters 135/95
6 T2B
9 Box jump overs
Monday
Every 20sec for 7min
2 Squat Cleans
*athletes choice in load (should be between 70-90%)
Rest 5min
For time
2 Rounds
200m Run
7 Bar M.U./ 14 C2B Pull Ups/ 21 Pull Ups
400M Run
14 C&J 155/105
Warm-up
3rds
10 supermans
10 sonics
10 Banded good mornings
Each section 3 rds for 45 on/15 off w/ 1min rest btwn sections
Double KB for all
Sce1
Russian KB swings
Alt OH press
Front rack lunges
Sec2
DL
Alt curls
Bent over row
Sec3
Pass throughs
Burpee over KB
Thrusters
3min rest
5min to run 400m med ball run
400m run unweighted
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
No time cap
8 min AMRAP
10 Burpee
20 wall balls
250 row
2min rest
8min Amrap
10 alt high pull press
10 alt DB snatch
5/5 front rack squat
2min rest
Tabata Alt rds
lunge hops/high knees
1min rest
Tabata Alt rds
H.R.push ups/ supermans
Core
Tabata alt rds
Hallow rock/ hallow hold
1min rest
Tabata alt rds
Russian twist/ hip raises
50-40-30-20-10
Sit ups
200m Run between sets
Then
30 reps
Power Snatches 135/95
Warm-up
Drills across the gym
5rds
20 alt KB swings
10 goblet squats
5 tuck jumps
4rds
15 plank jacks
10 ring rows
5 HR push ups
3rds
10 DB thrusters
10 curls
10 burpees
2rds
200m run 25 wallballs
1 rd
30/20 cal on the bike
For time
50 Front Rack Lunges 135/95
50 Push Ups
50 Box jumps
Warm up
6min Amrap Banded
15 DL
10 GM
5 pull aparts
100m run
Each section 3 rds 45 on/15 off w/ 1min rest btwn sections
Sec1
Alt DB curls
High pulls
Alt press
Sec2
OH DB lunges
Sumo squats
Jump squats
Sec 3
DB DL
Bent over row
Bottom of the burpee
Rest 2 min
Go every two mins 3 rds
Max cal bike for 45 sec
10min
Skill w/u
3x5sec neg HSPU
5 strict t2b
10 Pistols
3 rounds for time
20 DeadLifts 155/105
30 Bar Hopping Burpees
20 Pull ups
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