PRACTICE

15/12/9/6/3 - Thrusters - 40/30kg

*All sets un-broken

3-8 Strict Pull ups after each set of Thrusters

WOD

A.M.R.A.P in 12 minutes of:
1 Muscle up

10 Weighted Step ups - 15kg-20"/10kg-16" (5 each leg)

12 Burpees

STRENGTH

4 sets of:
5-12 Strict Handstand Push ups

8 Kettlebell One Arm Row (each arm)

5 Pistol Squats (each leg)

:90 second rest

WOD

10/9/8/7/6/5/4/3/2/1 - Kettlebell Swings - 32/24kg

30 Double Unders after each round

PRACTICE

Every 90 seconds x 6 rounds complete:

8 Toes to Bar

10 Overhead Squats - 42.5/30kg

WOD

Buy in: 30 Bench Press' - 60/40kg

then, 2 rounds of:

25 Hang Squat Cleans - 50/35kg

45 Ab Mat Sit ups

200m Run

STRENGTH

E.M.O.M - 10 minutes

Odds: 8 Push Press'

Evens: 12 Ring Rows

WOD

4 rounds of:

1.6km Ride OR 600m Run

30 Push ups

20 Pull ups

2 minute rest

*Break the Pull ups and push ups as needed.

STRENGTH

4 sets of:

6 Close Grip Bench Press

8 Bent Over Row

1-2 minutes rest between sets

WOD

"Partner Wod"

80/60 Calories Row

80 Wall Ball Shots - 20/14lb

60/45 Calorie Row

60 Wall Ball Shots - 20/14lb

40/30 Calorie Row

40 Wall Ball Shots - 20/14lb

20/15 Calorie Row

20 Wall Ball Shots - 20/14lb

*Share the reps as needed.

PRACTICE

Max set of Handstand Push ups

2:00 minute rest, Then:

3 sets of 40% of your max number

*Rest as needed

WOD

A.M.R.A.P in 3 minutes of:

50 Double Unders

12 Thrusters - 35/25kg

12 Lateral Burpees Over the Bar

3 minute rest

A.M.R.A.P in 3 minutes of:

50 Double Unders

9 Thrusters - 42.5/30kg

9 Lateral Burpees Over the Bar

3 minutes rest

A.M.R.A.P in 3 minutes of:

50 Double Unders

6 Thrusters - 50/35kg

6 Lateral Burpees Over the Bar

STRENGTH

3 sets of:

1 Leg Less Rope Climb

4 Pausing Back Squats (3 second hold at the bottom)

8 Kettlebell One arm row (each arm)

2:00 minute rest.

WOD

"Teams of 3"

5 rounds each in relay style of:

5 Hang Clean and Press (R) - 22.5/15kg

5 Hang Clean and Press (L) - 22.5/15kg

10 Dumbbell Snatches - 22.5/15kg

10 Toes to Bar

15/12 Calories

PRACTICE

Every :90 seconds x 5 complete:

1-5 Muscle ups

WOD

5 rounds of:

Max set Bench Press @ 70% of bodyweight

Max set Pull ups

400m Run

Rest 2:00 minutes

STRENGTH

4 sets of:

10 Overhead Squats

8 Single arm Dumbbell Shoulder Press (each arm)

10 Romanian Deadlifts

2:00 minutes rest

*Not for time, but move with purpose through the 3 exercises.

*Choose challenging weight for each movement.

OLY

E.M.O.M 

Min 1: 7 Power Cleans & 1 Push Jerk - 60/40kg

Min 2: 6 Power Cleans & 2 Push Jerks

Min 3: 5 Power Cleans & 3 Push Jerks

Min 4: 4 Power Cleans & 4 Push Jerks

Min 5: 3 Power Cleans & 5 Push Jerks

Min 6: 2 Power...

WOD

"Partner Wod"

A.M.R.A.P in 35 minutes of:

100 Double Unders

30 Box Jump Overs - 20/16"

30 Ball Slams

Rest 2 minutes

*One partner working through the reps at a time.

*Share the reps as needed.

*The other partner must hold a wall sit for reps to count.

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