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
Strength
4x8 front squats @ 70%
WOD
25:00 AMRAP
2 wall touches w/ wall ball
Farmers carry (to the short wall) (yellow/green KBs)
350m ski
15 goblet squats (yellow/green KB)
350m row
Strength
4 rounds
5 bench press @ 80%
Immediately into 10 bench at 50%
WOD
6 3:00 rounds - score is total cals
:30 bike sprint
2 wall touches (200 meters)
Dessert
100 sit ups for time
Strength
5 rounds
5 back squat - 85%
10 walking lunges
WOD
For time
4 rounds
40 box step ups
40/30/20/10 - pull-ups or ring rows
Strength
3 rounds
5 back squats @ 80%
Immediately into 10 back squats at 50%
WOD
5 3:00 rounds - score is jump rope/round
7 power cleans (75/115)
Farmers carry to short wall and back (yellow/green KB)
Max jump rope (DUs or singles)
1 min rest between rounds
Strength
4 rounds
6 incline DB bench (heavy)
12 dips (modify with overhead tricep extensions)
18 gorilla rows
WOD
6 rounds
15 sit-ups
12 cal row/ski
10 push ups
Strength
Front squat
2x6 - 70%
2x4 - 80%
2x2 - 90%
WOD
3 rounds
50 cal row
25 wall balls
15 GHDs or med ball sit ups