Strength
4 rounds
8 snatch - focus on form; moderate weight
20 oblique side bends (25/35)
WOD
For time
4 wall touches
20 burpees
4 wall touches
500m row
4 wall touches
2 wall farmers carry
4 wall touches
40 wall balls
Strength
5 rounds
6 incline bench (barbell) - increase weight each round; last round should be close to failure
9 ring rows
12 shrugs - same as bench weight
WOD
4 rounds for time
40, 30, 20, 10 - Cal bike
20 gorilla rows (heavy)
20 oblique side bends (25/35)
Strength
Work up to 3 rep max power clean
WOD
3 rounds
500m row
30 DB snatch
500m row
30 prisoner box step ups
Strength
6 rounds
5 deadlift @ 65%, 70%, 75% (eachx2)
30 air squats
WOD
4 rounds for time
300m/400m ski
10 power cleans (75/115)
30 sit-ups
Strength
10 min EMOM
8 push-ups - focus on depth/only modify after failure
WOD
For time @ lower field
Run to bluffs gate and back
50m burpee broad jumps
100m bear crawl
50m walking lunges
Run to bluffs gate and back
Strength
4 rounds - increase weight each round
8 overhead squats - focus on form
8 DB Bulgarian split squats (each leg)
WOD
18 min AMRAP
12 cal bike
10 reverse crunches
8 thrusters (65/95)
Long wall touch
Strength
5 rounds
10 hang cleans (moderate weight)
Sled push* (95/135)
*from treadmills to concrete or vice versa
WOD
20 min EMOM
Cal row (10/15)
10 dips
10 GHDs
10 box jumps
Strength
5 rounds
8 DB bench
12 lateral shoulder raises
(aim to increase each round, build to moderately heavy weight)
WOD
800 singles/400 DUs
2 wall walks at each rest/miss
Strength
4 rounds
6 deadlift @ 70%
9 toes to bar
12 high pulls
WOD
Long wall farmers carry (heavy)
3 rounds
20 box step overs
25 sit-ups
20 wall balls
25 mountain climbers
Long wall farmers carry (heavy)
Strength
Deadlift (start light - increase weight each round) - record final weight - 10, 9, 8…1
Box Jumps - 1, 2, 3… 10
WOD
22:00 AMRAP
20 walking lunges
10 ring rows
2 wall touches
:30 plank
Strength
4 sets
6 back squats @ 80%
12 single leg DB split squats (increase weight each set)
WOD
For time
10, 9, 8…1
Cal bike
KB pull throughs (heavy KB)
Single arm overhead lunges (same heavy KB)
Push-ups
1 short wall touch
Strength
4 rounds
8 bench - 65%
Overhead plate carry to short wall
WOD
5 rounds
20 cal row
18 sit-ups
16 KB swings
14 goblet squats
12 push-ups
Strength
4 rounds
8 front squats @ 70%
8 weighted box step ups (25s/40s)
WOD
18:00 AMRAP
30 DUs/60 singles
20 sit-ups
10 burpees
Farmers carry (short wall)
Strength
4 rounds
5 heavy bench press
5 heavy curls
10 moderate db incline bench
10 moderate curls
WOD
10 toes to bar
20 ring rows
30 pushups
40 sit ups
50 wall balls
40 sit ups
30 push ups
20 ring rows
10 toes to bar
Strength
Back squats
2x6 - 75%
2x4 - 85%
2x2 - 95%
WOD
5 rounds
Cal row - 35, 30, 25, 20, 15
10 wall balls
10 - GHDs or anchored T2B
Strength
4 rounds
10 barbell strict press
10 ring rows
WOD
25 min EMOM
9/12 cal row (or :45 secs of work)
12 goblet squats
12 quarter burpees
12 push press (65/95)
12 anchored toes to bar
Strength
3x5 - 80%
3x3 - 90%
WOD
5 rounds
20 DB snatches
20 sit-ups
15 KB swings
15 push-ups
Strength
5 rounds
5 incline bench (heavy)
10 seated incline curls
15 banded tricep pull downs
WOD
20 min E2MOM
300/400 meter ski
12 gorilla rows (heavy) + 12 anchored T2B
Dessert
5x5 decline pull-ups
Strength
Front squat
4x6 @ 75%, 80%, 85%, 90%
WOD
24:00 - E4MOM
15 cal row
15 cal wall balls
15 sit-ups
5 burpees
Strength
Back squat
4x6 @ 75%, 80%, 85%, 90%
WOD
24 min EMOM
12 push-ups
10 dual KB reverse lunges (yellow/green)
Farmers carry (same weight - to short wall)
:40 wall sit