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 ...
https://youtu.be/LjBGehgqZH4 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 "Couples Discount" OTM-Alt- 9min 10 DB SN (M-H) 8 DBL DB TH (M) Rest Then For time: 40 Single Arm DB TH 100 DUs Extras: 4x10 Narrow Goblet Sqt 4x10 Reverse Hyper ...
Warm Up: :15 Jumping Jacks :15 ASQ :15 Reaching Spiderman :15 Push ups X4 :12 Superman Hold :12 Hollow Hold X4 "More Isn't Better" 5 Cal Row 5 DB step overs 1 Rd of DB DT 10 Cal Row 10 DB step overs 1 Rd of DB DT 15 Cal Row 15 DB step overs 1 Rd of DB DT 20 Cal Row 20 DB...
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 ...