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
Strength
4 rounds - increase each round
6 DB incline bench
12 DB flat bench
25 double unders (good opportunity to practice)
WOD
18 min AMRAP
12 KB swings (yellow/green)
12 KB pull-throughs
Short wall dual KB front rack carry
12 KB push ups
Strength
4 rounds
6 power cleans (65%)
12 banded good mornings
18 walking lunges
WOD
25:00 EMOM
16 wall balls
20 sit ups
:45 wall sit
9/12 cal bike
16 air squats
Strength
4 rounds
8 deadlift @ 70%
16 walking lunges
WOD
20:00 EMOM
10 cal ski
5/5 DB thrusters/front squats (25s/45s)
:40 wall sit
8 T2B
Strength
Work up to 3 rep max push press
Dips - 40 total between push press
WOD
For time
Cash-in - 100 Double unders
4 rounds
10 burpees
20 KB swings
2 wall touches
Cash-out - 100 Double unders
Strength
5 rounds
5 back squat (65% -> 85%)
Walking sled pull (45/90) - around rig, between rounds
WOD
5 rounds for time
30 air squats
25 sit ups
15 cal bike
5 strict pull ups
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