Warm Up:
:20 Single Unders
:20 Hang PCL
:20 FSQ
X4
:12 Superman Hold
:12 Hollow Hold
X4
Strength:
E2M x7
CL Pull+HCL+3 FSQ
"Sour Patch Kids"
5 Pull ups
10 Push Ups
5 DBL KB FSQ
10 DBL KB DL
30 DUs
12min AMRAP
Extras:
2x20 DB Pull Overs
3x15 Reverse Hyper
...
Warm Up:
Old Man
150m Row
8 Coassack Squats
6 1-leg V Ups
4 Burpees
6mins
"Gobstoppers"
1500m Row
20 Step ups
20 Sit ups
1000m Row
20 Step ups
20 Sit ups
750m Row
20 Step ups
20 Sit ups
500m Row
20 Step ups
20 Sit ups
250m Row
-FT-
Extras:
4x25 RKBs
3x15 Kneeling banded oblique twists
...
Warm Up:
:15 Lat Bar Jumps
:15 ASQ
:15 Reaching Spiderman
:15 Burpees x4
OTM-5min
3 DL+3HHCL+3 Presses
Strength:
OTM-15min
1 CL/J
Open 13.4
+3 Reps…
PCL/J (M) (135/95)
T2B
7min AMRAP
(Previous Open Workout)
Extras:
10 TGU-NFT
Crossover Symmetry
...
Warm Up:
:15 Jumping Jacks
:15 Lunge
:15 Push ups
:15 jump Squats
X4
:12 Superman Hold
:12 Hollow Hold
X4
"From Russia With Love"
30-20-10
DL (M)
Wall Balls (M)
Pull Ups
Ski Cal
-FT-
Extras:
3x15 Reverse Hyper
...
Warm Up:
Old Man
20 Pass throughs
Shoulder Distraction (Video to come)
30 OHS
Every :45 x5
Dip Drive+High Pull+PSN+OHS
Strength:
E2Mx7
SN DL+PSN+SN
"Jeremy"
21-15-9
OHS (95.65)
Burpees
-FT-
Extras:
2x20 Read Delt DB Raise
Crossover Symmetry
...
Warm Up:
Old man
:15 JJ
:15 ASQ
:15 Reaching Spiderman
:15 Jump Sqt
X4
Plank Series
"Never Say Never Again"
OTM 20 mins Alt
10/8 Bike
35 DUs
Post WOD Strength:
Post WOD:
:15 Flutter kicks
:15 V-ups
:15 Sit ups
:15 Rest
x4
Extras:
3x15 GHD Sit ups
3x15 Kneeling banded oblique twists
...
Warm Up:
Old man
:15 Alt High step
:15 1-Leg V-Ups
:15 Air Squat
:15 Push Ups
x4
Strength:
:15 Support Hold (no tuck)
:15 Rest
:15 Hollow Rock
:15 Rest
:15 Candlestick to standing:15 Rest x3
"Moonraker"
500m Ski
40 Lunges
30 Push Press (L-M)
3RFT
Extras:
25 Ring Rows
:30 HS Hold
X3
Crossover Symmetry
...
Warm Up:
:15 Lat Bar Jumps
:15 DL
:15 FSQ
:15 Burpees
X4
:10 Seated L-Sit Pulses
:10 Superman Hold
x4
Strength:
Every :90 x6
CL Pull+PCL+CL
"License to Kill"
500m Row
21 PCL (M)
500m Row
15 PCL (M-H)
500m Row
9 PCL (H)
-FT
Extras:
4x25 RBKBs
3x15 Reverse Hyper
...
Warm Up:
:60 Child pose
:15 Down dog
:15 Burpees
:15 Hollow Rock
:15 Band Bicep Curls
x4
Strength:
:15 Active Hollow Hang
:15 Rest
:15 Beat/Kip Swings
:15 Rest
:15 Neg Pull up/Bar MU:15 Rest x3
"Dr. No"
5 Pull Ups
5 T2B
5 Burpees
15 ASQ
12min AMRAP
Extras:
1x100 Banded Face Pulls
Crossover Symmetry
...
Warm Up:
:15 Jumping Jacks
:15 Lunge
:15 Push ups
:15 Flutter Kicks
X4
:12 Superman Hold
:12 Hollow Hold
X4
“James & The Giant Peach”
50-40-30-20-10
AKBS
Box Jumps
Cal Row
-FT-
Extras:
OTM-10min
12 Wall Balls
...