WOD

5 rounds of:

3 Strict Pull ups

4 Pull ups

5 Toes to Bar

*Try to achieve the above giant set unbroken.

* Rest as needed between sets.

CORE

4 rounds of:

45 second Plank

15 Weighted Sit ups

10 Stiff Leg Deadlifts

*You choose the weight.

*Rest as needed between sets.

WOD

"Holleyman"

30 rounds for time of:

5 Wall Ball Shots - 20/14lb

3 Handstand Push ups

1 Power Clean - 100/70kg

STRENGTH

Squat Snatch

2@65%

2@70%

1@75%

1@80%

1@80%

1@80%

WOD

0:00 - 16:00min

2km Run

AMRAP in remaining time:

6 (each arm) One Arm Dumbbell Shoulder to Overhead - 22.5/15kg

1 Rope Climb

20:00 - 32:00min

1km Run

AMRAP in remaining time:

10 Dumbbell Snatches - 22.5/15kg

10 Air Squats

20 Russian Twists - 9/6kg

EMOM - 10 mins

Odds: 30-50 Double Unders

Evens: 5 Kipping Pull ups

WOD

AMRAP - 12 mins

2 Muscle ups

10 Burpee Box Jump Overs - 24/20"

100m Run

WOD

400m Run

1 minute rest

400m Run

1 minute rest

400m Run

3 minute rest

800m Run

2 minute rest

800m Run

3 minute rest

1 mile Run

STRENGTH

Squat Snatch

2@60%

2@65%

2@70%

1@75%

1@75%

1@75%

Overhead Squat -3/3/3 @70%+

WOD

21/15/9 of:

Sumo Deadlift High Pulls - 35/25kg

Push Press - 35/25kg

Burpees Over the bar

EMOM - 6 mins

3 Power Cleans - 60/40kg

3 Front Squats - 60/40kg

3 Jerks - 60/40kg

WOD

A.M.R.A.P in 4 minutes of:

15/12/9

Wall Ball Shots - 20/14lb

Pull ups

Max Double Unders

4 minutes rest

A.M.R.A.P in 4 minutes of:

15/12/9

Wall Ball Shots - 20/14lb

Box Jumps - 24/20"

Max ouble Unders

4 minutes rest

A.M.R.A.P in 4 minutes of:

15/12/9

Wall Ball Shots - 20/14lb

Toes to Bar

Max Double Unders

STRENGTH

Bench Press - 1/2/3/4/5 @80%

WOD

"Team of 3"

100/80/60 - Dumbbell Bench Press - 22.5/15kg

100/80/60 - Dumbbell Snatch - 22.5/15kg

100/80/60 - Goblet Squat - 24/16kg (Kettle Bell)

200m Run

*One team member at a time on the Bench Press

*Two team members can work at the same time on the Dumbbell Snatch.

*One team member working at a time on the Goblet Squats.

*All Run together.

GYMNASTIC SKILL DAY

Chest to Bar Pull up practice

1-5 Muscle ups

E.M.O.M for 8 minutes.

Handstand Walk Practice

1-5 Deficit Handstand Push ups

E.M.O.M for 8 minutes

BARBELL CYCLING

EMOM -10

1-5 minutes: 4 Snatches - 70/45kg

5-10 minutes: 6 Clean and Jerks - 70/45kg

WOD

A.M.R.A.P in 7 minutes of:

3/6/9/12/15/etc... Wall Ball Shots - 20/14lb

3 Squat Cleans - 80/60kg

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