Row/Bike 2 Minutes
AMRAP 6 Minutes:
-6 PVC pass throughs
-5 OH squats
-4 MC Hip stretches
-Up dog/Down dog
-Reverse plank bridge
Complete the following for time (30min cap):
– row 2000m
– then complete 5 rounds of the following:
— 25 sit-ups
— 10 burpees
– then row another 2000m
*Rx+ 15 TTB/Round
Stretch/Roll out 10 minutes
-Row/Bike 2 min
2 Rounds of:
-10 pull-ups
-10 dips
-10 GHD sit-ups
-10 back extensions
-10 OH squats w/ barbell
-20 double unders
AMRAP 20 Min:
-40/30 Cal
-30 Wall balls, 20/14
-20 Sumo deadlift high pulls, 75/55
-10 Burpees over bar
Rx+ 30/20 cal Echo bike and 115/75.
Come in, get moving, and set up for WOD, doing a few reps of each movement as you set up. 15 minutes.
1 Wall climb/MU
2 Power snatches
3 Box jumps, 24″/20″; 30″/24″
4 Shoulder to OH
5 Burpees
6 Power cleans
7 Pull-ups/C2B Pull-ups
8 Front squats
9 Kipping knee raises/TTB
10 Deadlifts
11 MC Push-ups/HSPUs
12 Thrusters
*Perform just like the song. Select barbell weight and use for entire WOD. Recommended is 65# – 95# for men, 45# – 65# for women. Rx+ is 135#/95# and MUs/C2B/TTB/HSPUs
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
Run 200m, rest 30 sec
Run 400m, rest 60 sec
Run 800m, rest 90 sec
Run 1600m, rest 120 sec
Run 800m, rest 90 sec
Run 400m, rest 60 sec
Run 200m
Row/Bike 2 min
Hip circle band WU
PVC pass throughs
OH squats
AMRAP 5 minutes:
-4 Burpee pull-ups
-5 OH squats
-6 Reverse lunge steps
-7 Hollow rocks
AMRAP 15:
-30 Sit-ups
-10 DB shoulder to OH, 55#/35#
-75 Double unders
-10 DB shoulder to OH, 55#/35#
*Rx+ GHD sit-ups, 100 DUs/round, and 75#/50#.
In 15 minutes:
Row/Bike/Run 2 minutes
2 Rounds of the following:
-Sampson Stretch
-10 Pull-ups
-10 Push-ups/dips
-10 GHD sit-ups
-10 Hip/Back extensions
-10 OH squats
-30 Double unders
10-9-8-7-6-5-4-3-2-1 Reps for time of:
KB swings, 75#/55#
Burpees
*Complete 1 rope climb after each round, 18’/15′
Stretch/roll out 15 min
Row/bike 2 min
AMRAP 6 min:
20 Double unders
8 DB snatches
8 DB clean & jerks
5 Roll to stands
5 Pull-ups
AMRAP 20 min:
-10 Quick feet
-4 DB snatches, alt arms
-10 Reverse lunge steps w /DB
-4 DB clean & jerks, alt arms
*Rest 1 minute. Post weight used in notes.
Row/Bike 2 Minutes
Barbell front rack stretch
Dip shrug high elbows
Muscle cleans
Front squat stretch
AMRAP 5 minutes:
-5 Power cleans
-5 Burpee pull-ups
-5 Roll to stands
*Increase weight each round
20-Minute AMRAP of:
5 Power Cleans, 145# / 100#
10 Toes-To-Bar
15 Wall-Ball Shots, 20# / 14#
Row/Bike 2 Minutes
Hip circle band WU
PVC pass throughs
AMRAP 5 minutes:
-5 Box jumps
-6 MC hip stretches
-5 Pull-ups
-10 Hollow rocks
Back rack position. Step up and stand on top of box using only one leg. Do all reps with one leg before changing to other leg. Hip crease should be below knee when foot is resting on top of box.
5 reps w/ weaker leg, then 5 reps with opposite leg = 1 set.
3 Rounds for time of:
25 Pull-ups
75 Double unders
*Rx+ Chest to Bar
Row/Bike 2 Minutes
Rotator cuff WU
OH band stretch
Wall angels
AMRAP 5 Minutes:
-8 DB snatches
-8 DB push presses
-Lunge jumps
-8 Roll to stands
30-20-10 reps for time of:
Hanstand push-ups
Pistols (alternating legs each rep)
Sub DB shoulder presses and squat jumps as needed.