Warm Up: 2 Bear Complexes (empty) 10 Banded Face pulls 6 Lunges 3 Strict Burpees 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Quick Pull" 18-12-6 Pull Ups 9-6-3 Dball to shoulder -FT- Extras: 3x15 GHD Sit Ups 3x15 reverse hyper Crossover Symmetry ...
Warm Up: Old man :15 JJ :15 ASQ :15 Down dog Toe Touches :15 Push Ups x4 "Sweat Singles" 25 Cal Row 100 Single unders 14 AKBS (M-H) 14 Push ups 25 Cal Row 100 Single unders 14 Goblet Sqt (M-H) 14 KB Clean 22min AMRAP Post WOD: 3x15 Kneeling Oblique twists Extras: 5-5-5+ Oly lift:Pick one ...
Warm Up: Mob:Banded Curler 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ 15mins Last round is max reps "Savings Account" E2M x6 6 DBL KB FR Step up 20/16” 8/6 Bike Cal 20 Leg lifts over KB Extras: 3x15 GHD Sit Ups 4x8 Back Ext ...
Warm Up: 150m Ski :15 DB Hold OH-R :15 DB Hold OH-L 10 Lunges 5 V-Ups 7mins "Tums" 50 Cal Ski 50 DB SN (M) 50 T2B 50 Burpees over box 50 OH lunges (M) -FT- Post WOD Strength: Post WOD:3x15 Kneeling Oblique twists Extras: 5-5-5+ Bench 15mins 3x15 DB Skull Crushers ...
Warm Up: Mini Band Squat Series* 10 kicks forward/side/back -each side X2 30 ASQ-banded Strength: 5-5-5+ FSQ 15mins Last round is max reps "Pound Cake" 10-1 Wall Balls (H) PCL (M-H) Box Step Overs -FT- Extras: 50 BR Step Ups 4x10 GHD Sit ups ...
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "The Merger" Scranton 7 Ski 7 Pull Ups 21 HPCL (L) 20min AMRAP Stamford 10 Bike 20 Ring Rows 30 HPCL (L) 20min AMRAP ...
Warm Up: 2 Bear Complexes (empty) 6 DB Plank Shift 3/3 DB Press 3/3 Goblet Reverse Lunge 7mins Strength: 5-5-5+ Push Press 15mins 5-5-5+ DL 15mins "Vandalism" +3 Reps each round DBL DB Clusters (L-M) Burpees over DB 7min AMRAP Extras: 4x8 Back Ext 3x15 GHD Sit Ups Crossover Symmetry ...
Warm Up: Old Man warm up :15 JJ :15 ASQ :15 Down dog Toe Touches :15 Reverse Lunges x4 :10/:10x6 Banded running in place Strength: 1 Box Jump Every :15x16 "The Boat" 50/35 Cal Row 35 Box Jumps 100/75 Cal Row 35 Box Jumps 50/35 Cal Row -FT- Extras: 5-5-5+ Oly lift:Pick one ...
https://www.youtube.com/watch?v=eSP_i0UMJ4Y Warm Up: Old Man 20 Jumping Jacks 5 Tempo Goblet Squat 10 Birddogs 10 Glute bridges 6mins Strength: 5-5-5+ BSQ 15mins Last round is max reps "Stairmegeddon" OTM-Alt-16mins 20 DBL KB Pulsing Lunges 20 RKBS (single KB) 10 KB Step Ups (single) 15 KB Sit ups (Single) Extras: 1x100 Med Ball Russain Twists 1x100 Banded GM ...
https://youtu.be/gUeb2m14E-w Warm Up: Old man warm up 150m Row 10 lateral jumps 10 Cossack Sqt 10 Face pulls 5 Burpees 7min AMRAP "Threat Level Midnight" 5 Pull Ups 10 Push Ups 15 Cal Row 20min AMRAP Post WOD Strength: OTM-6min 5 Erg Pikes Extras: 5-5-5+ Bench 15mins 4x12 Low Row ...