WARM UP
6 Minute AMRAP @4-5 RPE
200/150m Row
5 Banded good mornings
1 Wall walk (slow and controlled)
WOD
6x
8 Box jumps 24/20″
8/7 Cal bike
Then
1-10
HSPU’S ADV-4/2″ def
2-20
Double KB Deal lifts RX-2x 24/16kg ADV-2x 28/20kg
Then
6x
8 Box jumps 24/20″
8/7 Cal bike
25 Minute cap.
STRENGTH & SKILLS
7×3
Front squats
HIIT
WARM UP
6 Minute AMRAP @ 4-5 RPE
200/150m Row
5 EB SDHP
5 EB Strict press
WOD
6x 5 Minute AMRAPS
7/6 Cal bike
7 SDHP’S 40/30kg
7 Push press 40/30kg
7/6 Cal ski
Rest 2 minutes after each.
WARM UP
3x
100m Run
5 EB Dead lifts
5 EB Front squats
5 Kip swings
WOD
5x
5 Squats cleans RX-70/50kg ADV-85/60kg
10 TTB ADV-20
3 Rope climbs ADV-1 Legless + 2 Standard
20 Minute cap.
STRENGTH & SKILLS
7×3
Bench press
HIIT
WARM UP
3x
8/6 Cal bike
Runway inchworms
Runway tiger crawls
WOD
A) Every 1:30 x 10
Max distance row (Row 30 seconds / Rest 1 minute)
Score = Total distance rowed after the 10 rounds
Rest 5 minutes
B) Every 2:30 x 6
Max effort 200m run for time
Score = Total combined times
Note: You will start on the line and take your time when your foot hits the grate at the roller door.
WARM UP
3x
1st Min – 6/5 Cal row + 4 EB Power snatches
2nd Min – 50m Run + 4 EB OHS
WOD
For time
9-15-21-27
OHS RX-40/30kg ADV-50/35kg
27-21-15-9
Bar facing burpees
After every set of burpees complete
400m Run + 15/12 cal bike + 15/12 Cal ski
35 Minute cap.
HIIT
WARM UP
3x
1st Min – 6/5 Cal row + 4 EB Front squats
2nd Min – 50m run + 4 EB Strict press
WOD
6x
1st Min – Max dead ball O/S (moderate, record weight used)
2nd Min – Max plate burpees
3rd Min – Max thrusters 40/30kg
4th Min – Max cal bike
5th Min – Rest
Note: you only work to 40 seconds in each minute, your score is your total combined reps. 1 Cal = 1 rep.
WARM UP
3x
7/5 Cal bike
5 EB Power cleans
5 EB Push jerks
20 DU’S
WOD
18 Minute AMRAP
5 STO’S RX- 60/40kg ADV-70/50kg
15 Abmat situps
25 DU’S ADV-40
10/8 Cal row
STRENGTH & SKILLS
5-7 Sets of each
5-8 Barbell bent over rows (supinated)
5-8 Tempo deficit deadlifts
HIIT
WARM UP
3x
7/5 Cal bike
8 KB SDHP’S
20 DU’S
WOD
34 Minute ladder
3 KBS 24/16kg
30 DU’S
50m Run
7/6 Cal Row
6 KBS
30 DU’S
50m Run
7/6 Cal row
9 KBS
30 DU’S
50m Run
7/6 Cal Row
And so on…
Rest between
4-6 / 10-12 / 16-18 / 22-24 / 28-30 Mins.
WARM UP
6 Minute AMRAP @ 3-4 RPE
50m Run
5m Duck walks
6 Dead ball to shoulders
For time
50 Wall balls 9/6kg
25 HPC’S RX-40/30kg ADV-50/35kg
25 Single arm Devil press 22.5/15kg (Alternating)
200m Run
25 Single arm Devil press
25 HPC’S
50 Wall balls
200m Run
50 Wall balls
25 HPC’S
25 Devil press
200m Run
25 Minute cap
STRENGTH & SKILLS
7×3
Back squats
HIIT
WARM UP
6 Minute AMRAP @ 3-4RPE
50m Run
5m Inchworms
6 Dead ball to shoulders
WOD
8x
15 HPC’S RX-40/30kg
12/9 Cal ski
12/9 Cal bike
200m Run
Rest 1 minute after each round, reverse the order each round
36 Minute cap.
WARM UP
10 Minutes
Set up / warm up with each of the movements
WOD
Partner Wod
For time
80 Squat cleans RX- 40/30kg ADV-50/35kg (Alternate singles)
Then
4x
60 DU’S ADV-120
60 Single arm KB STO’S RX-20/12kg ADV-24/16kg (must be full range)
30/25/20 Cal bike
Then
14x 30m Sandbag bear hug carries (Relay style) RX-50/35kg ADV-68/45kg
40 Minute cap.
MOBILITY CLASS
– Focusing on the shoulders and spine
WARM UP
3x
250/200m row
8 Banded good mornings
5 Kip swings
WOD
20 Minute ladder
3 BJO’S 24/20″
3 Axle bar dead lifts RX-60/40kg ADV-70/50kg
3 TTB
10/8 Cal ski
6
6
6
10/8 Cal ski
9
9
9
10/8 Cal ski
And so on…
STRENGTH & KILLS
5×5
Back squats
HIIT
WARM UP
3x
250/200m Row
8 Banded good mornings
5/4 Cal ski
WOD
10x 3 Minute AMRAPS
5/4 Cal ski
8 Double KB Dead lifts 2x 24/16kg
8 Abmat situps
5 Jumping back squats 20/15kg
Rest 1 minute after each 3 minutes.