Warm Up: Old man warm up 150m Row 5 AKBs 10 ASQ 5 Strict burpees 20 Butt kickers 7mins "Crash" 100 Cal row 85 DUs 70 KB SN (M) 55 Step ups 40 Goblet Sqt 25 KB CL (per side) 10 KB Kneeling to standing -FT- POST WOD: Accumulate :60 L-Sit Extras: 50 Weighted glute bridges 50 Narrow ASQ 50 Toe touches (abs) x1 ...
Warm Up: :10 Down Dog :10 Moving Curler+Push Up X5 :10 ASQ :10 Banded Face Pulls x5 Strength: OTM-Alt 8 S2OH 10 Pistols "Swordfish" 10 Goblet Lunges (L) 5 Bike Cals 10 1-leg v-ups 5 Burpees 7RFT Extras: 15 Tricep rope Ext 15 cable face pulls x3 ...
Warm Up: 30/20/30 Banded Pull aparts Vaughn warm up Wrist Mobility Strength: 5x3 FSQ (15mins to complete) "House of Lies" 10 Wall Balls (H) 8 Pull ups 30 DUs 10min AMRAP Extras: 50 BR step ups (L-M) X1 50 Hollow Rocks x1 ...
For time: 10 dumbbell snatches15 burpee box jump-overs20 dumbbell snatches15 burpee box jump-overs30 dumbbell snatches15 burpee box jump-overs40 dumbbell snatches15 burpee box jump-overs50 dumbbell snatches15 burpee box jump-overs 50-lb. dumbbell, 24-in. box Time cap: 20 min. ...
Warm Up: Old Man 20/20/20 OTM-4min 2 DL+2 Hang High Pulls+2 HPSN Strength: OTM-15min 1 Power Snatch "Shane Wolfe" 250m Row 1min Rest x5 ...
Warm Up: 30 Butt kicks in place 10 KB DL (1KB) 10 KB Presses (1KB) 10 Banded Face pulls 10 ASQ 6Min Strength: OTM-Alt-8min 12 RKBs (M-H) 7 S2OH (L-M) "Xander Cage" 5min AMRAP 10 Goblet Lunge (1DB) (M) 20 DB HPCL (1DB) (M) 5 Burpees 7 T2B 2min Rest x2 Extras: 3x30 DB Plank Shift 1x100 Banded GM ...
Warm Up: Old Man :15 Lat Bar Jump :15 ASQ :15 Flutter Kicks :15 Lunges x4 :10/:10 x6 Speed jumps "Riddick" 5 Clean (Full) (M) 10 Sit ups 500m Row 10 Clean (Full) (M) 20 Sit ups 500m Row 15 Clean (Full) (M) 30 Sit ups 500m Row …..continue for 18mins Post WOD: Coach Led Cool Down Extras: 4x10 Cyclist Squats 4x200m run ...
Warm Up: 150m Ski 3 Push Ups 6 Plank K2E 3 No push ups No Jump Burpee 6 ASQ 7min AMRAP "Toretto" 3 Pull Ups 6 Push Ups 9 Box Jumps 3 Rds Then:250m Ski 5 Rounds (5 rounds of the 3 rds plus ski) Extras: 10 DB SN 6 Burpees 4min AMRAP Crossover Symmetry ...
Now this isn’t going to be a walk on clouds full of lovey-dovey romance with some trials of tribulations. But you will remember it! This will have a tragic end like most. So channel your best Mandy Moore and do this workout to your fullest...
WORKOUT 21.1 For time:1 wall walk10 double-unders3 wall walks30 double-unders6 wall walks60 double-unders9 wall walks90 double-unders15 wall walks150 double-unders21 wall walks210 double-undersTime cap: 15 min. ...