Strength
8:00 EMOM
10 pushups - emphasis on full extension, chest to floor - when you can no longer do this, modify to knees, then bar. Start each round attempting Rx
WOD
24:00 EMOM
12 cal row
16 KB pull throughs
12 banded tricep pull downs
16 reverse crunches
Strength
4 rounds
8 dual DB cleans (increase each round)
12 barbell sumo high pulls
WOD
24:00 or 20:00 AMRAP
Run (two walls)
Pull a card from the deck
Diamond - 13 DB snatches (35/50)
Spade - 13 medball cleans (30/50)
Club - 13 KB swings (yellow/green)
Heart - 13 weighted lunges (15s/25s)
Strength
4 rounds
6 deadlift @ 70%
WOD
For time - 30:00 min time cap
50 sit ups
40 box step ups
30 cal row
20 KB swings
10 thrusters (75/115)
20 KB swings
30 cal row
40 box step ups
50 sit ups
Strength
5 rounds
:30 handstand hold
10 push press (60%)
WOD
6 rounds - E3MOM
10 cal bike
10 push ups
20 shoulder taps
:30 plank
Strength
4 rounds
5 overhead squats
15 back squats (same weight)
WOD
7 rounds
3:00 min each
400m ski/row
Max burpee box jumps
1:15 rest between rounds
Strength
Use this time to refresh on the bar movements in the WOD and figure out good weights.
WOD
20:00 time cap
5 wall walks
50 cal row
5 wall walks
25 deadlifts (155/225)
5 wall walks
25 cleans (85/135)
5 wall walks
25 snatches (65/95)
50 cal row
Strength
5 rounds
8 deadlift (70%)
WOD
For time
Open - 1000m ski
3 rounds
20 walking lunges
16 DB snatch
12 burpees
Close - 1000m ski
Strength
3 sets
20 front squats (50-55%) make it through each set unbroken
WOD
Annie
50 DUs
50 situps
40 DUs
40 situps
30 DUs
30 situps
20 DUs
20 situps
10 DUs
10 situps
Rest 2-5 min
21-15-9
Ring rows/pull-ups
Thrusters
Strength
4 sets
8 seated overhead shoulder press
Straight into - 8 DB flat bench press (go up in weight each round)
12 lateral shoulder raises (light weight)
25:00 AMRAP
10 cal bike
10 push-ups
10 cal row
10 sit-ups
10 burpess
Strength
For time - 10:00 min time cap
100 bench (65/95)
5 pull-ups every time you rack the bar
WOD
20:00 EMOM
200m row
18 sit-ups
Overhead plate carry (25/35)
30 shoulder taps
Strength
4 rounds
8 deadlifts (2x70%, 2x75%)
WOD
15:00 AMRAP
3 lateral burpees over DB
3 DB hang clean to overhead
30 foot walking lunges
*add 3 reps to the burpees and hang cleans each round
Strength
4 rounds
8 shoulder press
10 ring rows
12 pushups
WOD
3 rounds 21-15-9
Ski
Gorilla rows (yellow/green)
—
Bike
Overhead press
—
Row
KB swings
Strength
4 rounds
8 overhead squats
4 temp back squat 3-1-1
WOD
15 min AMRAP
:30 handstand hold
12/15 cal bike
12 GHDs
50/100 DUs/singles
Strength
4 rounds
8 power cleans
12 box jumps
WOD
6 rounds
2:30 AMRAPs
15/20 cal row
Max reps in remaining time
Round 1, 4 - KB swings (yellow/green)
Round 2, 5 - KB pull throughs
Round 3, 6 - box jumps
1:00 rest between rounds
Strength
6 rounds
5 deadlift (70%, 75%, 80%)
10 supermans
10 spiderman reaches
WOD
18:00 AMRAP
Stairs to 5
:30 plank
Long all farmers carry
10 pushups
Strength
4 rounds
5 bench (80%)
10 bench (50%)
WOD
4 rounds
2 wall touches
20 gorilla rows (yellow/green)
500m ski
20 ring rows
Strength
5 rounds
5 barbell snatch
10 goblet squats (moderate weight)
WOD
24:00 EMOM
8 burpee broad jumps
200m row
20 sit-ups
15 wall balls (heavy)
Strength
4 rounds
6 strict press (increase each round)
12 gorilla rows (heavy KB)
WOD
Partner workout
5 rounds
Partner one planks to failure
Partner two bikes for max cals
Once the plank partner fails (knees touch the ground), switch
For each calorie under 40 (male)/30 (female) at the end of each round, both partners do one burpee over the bar
Strength
5 rounds
5 deadlifts @ 75%
10 wall ball thrusters (one bigger than normal wall balls)
WOD
75 wall balls
50 cal ski
30 GHDs
50 cal ski
75 wall balls
Strength
4 rounds
4 reps barbell complex
Power clean
Thruster
Overhead squat
Push press
Hang clean
WOD
For time
2000m row
3 wall walks at start and every 2:00min
