STRENGTH
Every 2 Minutes x 4
Clean Deadlift + High Hang Clean (pick load)
WOD
"Squattastics"
5 Front Squats (225/155)
200m Run
10 Front Squats (185/125)
300m Run
20 Front Squats (135/95)
400m Run
10 Front Squats (185/125)
300m Run
5 Front Squats (225/155)
200m Run
--FT--P
...
WOD
"Horton"- Partners
9 RFT of...
STRENGTH
Every 2 Minutes x 5
3 Touch n Go Squat Cleans (pick load)
WOD
"Burns so Deep"
18-15-12-9-6
Front Rack Lunge (115/85)
Handstand Push Ups
--FT--
...
WOD
"Necessary Evil"
Time Trials:
1 Mile Run (x1)
Rest 4 Minutes
800m Run (x2)
Rest 3 Minutes
400m (x4)
Rest 2 Minutes
--FT--
...
STRENGTH
OTM- 6 Minutes
3 Hang Power Snatches + 2 Overhead Squats (pick load)
WOD
"Just a Dash-2.0"
:90/:90
100m Run then Max Reps of Movement...
WOD
"33% Rest"
Tabata:20/:10 x 8 Not Alternating
1 Minute Rest between Movements...
STRENGTH
Every 1:30 x 6
Power Clean + Hang Clean + Front Squat + Push Press + Split Jerk (pick load)
WOD
12 Minute AMRAP of:
25' Dumbbell Bear Crawl (50/35)
25 Wall Balls (20/14)
25' Suitcase Walking Lunge (Pick load)
25' Weighted AbMat Sit Ups (Pick load)
...
WOD
"Weight Watchers"
10 Minute AMRAP of:
6 Muscle Ups
12 Handstand Push Ups
12 Pistols
400m Run
10 Minute AMRAP of:
10 Pull Ups
20 Push Ups
20 Lunges
300m Run
10 Minute AMRAP of:
10 Burpee Pull Ups
200m Run
...
STRENGTH
OTM- 8 Minutes Alternating
Odd Minutes: 50' Sandbag Carry (pick load)
Even Minutes: 50' Farmer's Handle Carry (pick load)
Heavy as Possible!
WOD
"Learning a Manual"
Tabata :20/:10 x 24 Alternating
Wall Balls (20/14)
Plank
Weighted Step Ups (24/20) (pick load)
Plank
Russian Kettlebell Swings (pick load)
Plank
...
STRENGTH
OTM- 7 Minutes
2 Hang Power Snatch
WOD
"Quads-y-moto"
16 Minute AMRAP of:
20 Tuck Ups
10 Front Squats (155/105)
5 Calorie Bike
100' Sled Push (+45/+25)
200m Run
...