See above
Practice DU’s for 2 minutes
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
3 rds w/ 2 min rest between rounds
250m Row
25 Slamball
25 Squat
25 Push Up
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
3 Rounds of the following:
In 8 minutes, complete the following:
Run 800m
15 Box jumps, 24″/20″
AMRAP KB swings in remaining time, 55#/35#
*Rest 5 minutes after each round. Rx+ 30″/24″
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Kipping practice.
21-15-9 Reps for time of:
Abmat sit-ups
OH walking lunges, 35#/25#
Pull-ups
OH walking lunges, 35#/25#
*Rx+ Toes to bar, 45#/35#, Chest to bar pull-ups
Neck, Shoulders, Hips, Knees, Ankles
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
21 Deadlifts
Run 800m
35 Wall Ball
Suggested weight for DLs is 75% of 2 rep
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Start light, increase weight only if form is perfect.
AMRAP 5 minutes:
5 Power cleans, 95#/65#
5 Thrusters, 95#/65#
*Rx+ 135#/95#. Make sure you can do at least one round unbroken, so scale weight accordingly.
On floor: Side roll, hip raises, cat/camel, etc..
10 each with a partner
– Medball Pitch/Catch
– Medball Sit Up
– Medball Twist
– Med Volleyball
With a partner, 20 minute AMRAP
5 Deadlift 185/135#
10 DB Snatch 45/30#
20 Abmat Sit Up
High knees, butt kicks, etc. Dynamic.
5 minutes. 2 burpees each time you get hit or someone catches your ball. 5 burpee penalty for hitting above the neck.
5 Station Outdoor WOD:
Sledgehammer strikes
Sprints
Toes to bar
Sled pulls
Box jump overs
*4 minutes at each station, only one partner working at a time. Give 100% effort when it’s your turn – earn your rest!
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
For time:
400m Run
30 DB Snatches, alternating arms each rep, 50#/35#
20 Burpees
30 DB Clean & jerks, alternating arms each rep, 50#/35#
40 Cal Row
–
Rx+
For time:
30 Cal Row
10 DB snatches, alternating arms each rep, 90#/60#
20 Burpees
10 DB clean & jerks, alternating arms each rep, 90#/60#
30 Cal Assault Bike
See above
Complete 5 Rounds of:
1 minute jumping jacks
1 minute Abmat sit-ups
1 minute jump ropes
1 minute air squats
*Rest 4 minutes between each round. Keep track of total reps each round and record. Goal is max reps each round.
On floor: Side roll, hip raises, cat/camel, etc..
Practice DU’s for 2 minutes
10 Pull Up / Ring Row
10 Ring Dip / Push Up
10 GHD Sit Up / V Up / Sit Up
10 GHD Back Extension / Superman
10 Overhead Squat
Shoulder Press
Push Press
Push Jerk
21-15-9
Slam Ball
Box Jump