STRENGTH
WOD
EMOM 20
Minute 1: 1 Round of Macho Man
Minute 2: 10-15 Bar Facing Burpees
Minute 3: 12/10 Calorie Assault Bike
Minute 4: Rest
*Macho Man*
3 Power Cleans (185/135)
3 Front Squats
3 Shoulder To Overhead
STRENGTH/CONDITIONING
FOR TIME
5 Rounds (cap 25)
250m run
10 box jump w/ two squats
50m bear crawl
10 OH walking lunges (35/15, plates)
RECOVERY:
3 sets
2:00 BikeErg
1:00 rest
2:00 minute Ski erg
1:00 rest
2:00 AMRAP
– 10 v-ups
– 10 Hollow rocks
– 10 leg lifts
1:00 rest
2:00 Row
1:00 rest
total cals
Warm Up:
500m run
then:
2 rounds
10 pvc pass throughs
10 air sq
10 lunges
5 inch worms
5 hollow rocks
Skill/ Strength
3 x Max Effort hang L sit
10 pullups in between efforts
3 rounds:
500m run
30 standups (with db’s at feet, scale w/candle stick)
20 shoulder bridge twiists
10 knees to elbows (balistic sit ups)
STRENGTH:
Every 4:00 minutes x 4 sets
Deadlift
4 reps @80%
*Rest :40
3 reps @80%
*Rest :20
1 rep @80%
WOD:
Every 4:30 x 4 sets
500/400m Row
25 Wall Balls (20/14)
15 Pull-Ups
STRENGTH/CONDITIONING
EMOM 12
1. Max DB Floor press
2. Max Medball twists
3. Rest
REST 2:00
then
EMOM 12
1. Max Ring Rows
2. Max RKBS
3. Rest
GYMNASTICS:
4 rounds
:30 Max Push-Ups
:30 Rest
:30 of Max Strict Ring Dips
:30 Rest
:30 Max DBL DB S2O (50/35)
WOD:
For Time
10-9-8-7-6-5-4-3-2-1
Toes To Bar
Power Snatches (95/65)
Box Jumps (24/20)
Time Cap = 15 minutes
ACCESSORY
3 SETS
12 (6/6) Bulgarian split squats
12 banded heel elevated sissy squats
12 goblet squats
FOR TIME
3 Rounds
20 slamballs/plate G2O (upstairs)
then:
3 Rounds
5 pull ups
10 push ups
15 air squats
STRENGTH:
Every 3:00 x 5 sets
Front Squat
3 reps @70-80%
Then, complete:
Max Unbroken reps @60% of 1 rep max
WOD:
AMRAP 18
200m run
16 (8/8) Alt DB Hang C&J (50/35)
20 Burpees
16 (8/8) Alt DBL DB Rev Lunges (50/35)
CONDITIONING
AMRAP 20
Row 1000m
20 Ballistic sit ups
15 Burpees to plate
Run 500m
20 DB Thrusters
15 Up/Downs
With Partner
2 rounds FT:
Row 1000m
50 alt. db snatches (60/35)
50 box jump overs Bike
50 cals
50 wallballs (20/14)
50 pull ups