Warm Up: Old Man 20 ASQ 20 Pass Throughs 20 OHS Mini Band Shoulder warm up* Vaughn Warm Up Burgner warm up Strength: 3 Pos Snatch Every :90 x7 "Power Mill" 8 BSQ (M) 4 DB SN (H) :15 Bike Sprint :90 rest X4 Extras: OTM-ALT-10min Odd:15 Wall Balls Even: 15 Burpees ...
Warm Up: Old Man :15 Squat hold :!5 ASQ :15 Plank Hold :15 Push ups X4 :15 Jumping Jacks :15 KB SDLHP x4 "Excessive" 2000m Row 100 DUs 1500m Row 75 DUs 1000m Row 50 DUs 500m Row 25 DUs -FT- Extras: OTM-10min 100’ Sandbag carry ...
https://www.youtube.com/watch?v=HcyZi0DBo3E https://www.youtube.com/watch?v=CPDJzFNAo6c Warm Up: 150m Ski 5 Presses 5 FSQ 10 lunges 3 Burpees 3 V- Ups 7min AMRAP "2min Warning" 5 Thrusters (H) 7 Cal Ski 5min AMRAP 2min Rest 3 Shoot Throughs (full) 10 DL (L-M) 5min AMRAP 2min Rest 5 Two Push Up Burpee Pull Up 10 Tuck Ups 5min AMRAP Extras: Superset 3x15 Banded Face pulls Tricep Rope Ext ...
Warm Up: Old man 5 Cal Bike 10 Jumping Jacks 10 ASQ 5 Jumping Pull Ups 5 V-Ups 7min AMRAP "Hardio" EMOM 24min DUs T2B Bike Cal Rest -all effort Extras: 7x3 Strict pull ups- weighted if possible ...
Warm Up: :15 Butt Kicks :15 JJ :15 ASQ :15 Lunges X4 :15 Inch Worms in place :15 Alt 1-Leg V-Ups x4 Strength: 5x3 DL E3M "Grace's Baggage" 30 Wall Balls 10 Reverse lunge+KB SN (53/35)-(5R/5L) 10 PCL/J (135/95) 3 RFT *Repeat 5/13/19 Extras: OTM-10min 10 RKBS 3x15 Reverse Hyper ...
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "The Long One" 100 Cal Row 90 DUs 80 Wall Balls 70 DUs 60 Med Ball Sit ups 50 DUs 40 Burpees 30 DUs 20 Burpee Pull Ups 10 DUs -FT- Extras: Crossover Symmetry ...
https://www.youtube.com/watch?v=iE8G5weJjys Warm Up: 150m Ski 10 ASQ 10 Cossack Squats 6 1-Leg V-Ups 6 1-Leg Glute Bridge 6min AMRAP Strength: 6x2 FSQ E2M "The One with KBs" 1:00 Ski Cal 1:00 DBL KB Complex 2 KB Swing 2 High Pulls 2 Snatches 1:00 Reverse lunge -suitcase carry (DBL KB) 1:00 Rest x4 Extras: Accumulate :60 in a Tuck Sit hold (on matador) ...
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 Banded Pull aparts "The One with the Bike" 27-24-21-18-15-12-9 Sit Ups Bike Cals -FT- *After each round perform 1rd of “Cindy” 5 Strict pull ups 10 Push ups 15 ASQ Extras: 1x100 Banded Face Pulls Crossover Symmetry ...
Warm Up: Old man 1:00 Child's pose 1:00 Thread the needle-.per side 15 Low Jumps 10 ASQ 5 Burpees 5 Inch worms 6min AMRAP "The One with the Final Run" 200m Run 35 HPCL (L) 35 Box Jumps 400m Run 25 HPCL (L-M) 25 Step Ups 800m Run 15 HPCL (M) 15 Step/Box Jump Overs 22min AMRAP Post WOD Strength: Post: :30/:30x6 Planks Extras: OTM-5min 7 DBL KB FSQ ...
Warm Up: :15 Butt Kicks :15 JJ :15 ASQ :15 Lunges X4 :15 Inch Worms in place :15 Alt 1-Leg V-Ups x4 Strength: 5-5-3-3-1-1-E2M DL "The One with Midline" 30-20-10 AKBs (M-H) T2B -FT- Extras: 3x100 Weighted Walking Lunges ...