WARM UP
3x
45 Second bike (15 seconds @3-4 / 15 seconds @7-8 / 15 seconds @3-4 RPE)
5 EB Hang muscle snatches
5 EB Behind the neck push press
5 EB Jumping back squats
WOD
19 Minute AMRAP
8 HPS RX-40/30kg
12 Back rack lunges
8 Pullups ADV-8 CTB
STRENGTH & SKILLS
Odd / Even x 12 minutes
– 8-12 dumbbell bench press
– 5-8 Barbbell bent over rows (pronated grip)
HIIT
WARM UP
3x
45 Second bike (15 seconds @3-4 / 15 seconds @7-8 / 15 seconds @3-4 RPE)
5 EB Hang muscle cleans
5 EB Strict press
5 EB Jumping back squats
WOD
6x 5 Minute AMRAPS
7/6 Cal ski
7 Hang power cleans 40/30kg
7 Push press
7 Back squats
50m Run
Rest 2 minutes after each.
WARM UP
10 Minute set up / Warm up with each movement
WOD
A)
For time
MMM – 200 / MMF – 175 / MFF – 150 / FFF – 125 Cal Row
After each set you must complete
30m Sand bag bear hug carry RX-50/35kg ADV-68/40kg + 10 Double KB STO’S RX-2x 20/12kg ADV-24/16kg
14 Minute cap
B)
For time
MMM – 200 / MMF – 175 / MFF – 150 / FFF – 125 Cal ski
After each set you must complete
8 Single arm devil press 22.5/15kg + 12 Dumbbell goblet squats
14 Minute cap
C)
For time
MMM – 175 / MMF – 150 / MFF – 125 / FFF – 100 Cal bike
After each set you must complete
30 DU’S ADV – 50 + 15 Abmat situps
14 Minute cap
Note: There is a 20 cal cap for each effort you may complete these in any order, the 2nd & 3rd parts will start at 14 & 28 minutes if you finish before the cap you get to rest. Your score is you total working times combined for A, B & C.
8:30 AM
Beer Wod
WARM UP
2x
400/350m Row
5m Runway inchworms
5 EB Squat cleans
WOD
For time
45/32 Cal bike
Then
5x
18 Deadlifts RX-60/40kg ADV-75/52
9 Hang squat cleans
Then
45/32 Cal bike
21 Minute cap
Note: we will go off in waves if required.
STRENGTH & SKILLS
5×5
Pause back squats
HIIT
WARM UP
2x
400/350m Row
5 EB Power cleans
5 EB Front rack lunges
WOD
15x
8/6 Cal bike
8/5 Pushups
12 Body weight lunges
8 Power cleans 40/30kg
Rest 30 seconds after each round, reverse order each round
30 Minute cap.
WARM UP
3x
10/8 Cal ski
EB Complex of
4 Power cleans + 3 Push jerks + 2 Split jerks
STRENGTH & SKILLS
15 Minutes
3RM STO (From the floor)
WOD
For time
6x
100m Run
12 Pullups ADV-CTB
6 STO’S @ 85% of 3RM
17 Minute cap.
HIIT
WARM UP
3x
1 Minute row (Alt every 15 seconds between 3-4 & 6-7 RPE)
5 EB Muscle cleans
5 EB Behind the neck push press
WOD
EMOM x 6 rounds
1st Min – 100m Run
2nd Min – 25 Abmat situps
3rd Min – 10/8 Cal ski
4th Min – 15 Power snatches 40/30kg
5th Min – Rest.
45 Second cap on each minute, you are recording how many seconds it takes you in each movement and adding them all together at the end for you total time.
WARM UP
6 Minute AMRAP & 4-5 RPE
50m run
5m tiger crawls
3 Burpee pullups
10 DU’S
WOD
For time
5-10-15-20-25-30-35
Wall balls 9/6kg
5-10-15-20-25-30-35
Burpees to 6″ target
10-20-30-40-50-60-70
DU’S ADV-20-40-60-80-100-120-140
After each set of DU’S complete 15/12 Cal row
35 Minute cap.
HIIT
WARM UP
6 Minute AMRAP @4-5 RPE
50m Run
5m Tiger crawls
5 EB Hang muscle cleans
5 EB Strict press
WOD
5x
300m Run
15 HPC’S 40/30kg
15 Push press
30 BWS
250/200m Row
Rest 2 minutes after each round
Reverse the order each time
36 Minute cap.
WARM UP
3x
1st Min – 5/4 Cal ski + 5 Banded good mornings
2nd Min – 5/4 Cal bike + 5 Dead ball push press
WOD
18 Minute AMRAP
12 BJO’S 24/20″
10 Alternating dumbbell snatches 22.5/15kg
8 HSPU’S
1 Rope climb
STRENGTH & SKILLS
5-7 Sets of each
– 8-12 alternating dumbbell bicep curls
– 5-6 (each arm) single arm tempo KB cyclist squats (3 second eccentric phase)
HIIT
WARM UP
3x
1st Min – 5/4 Cal ski + 5 Banded good mornings
2nd Min – 5/4 Cal row + 6 Alternating dumbbell hang power snatches
WOD
8x 3 Minute AMRAPS
4 BJO’S 24/20″
5 Pushups
6 KBS 24/16kg
5/4 Cal bike
Rest 1 minute after each.
WARM UP
3x
1 Minute bike @4-5 RPE
EB Complex of
5 Muscle cleans + 5 Front squats + 5 Strict press
5 Kip swings
WOD
For time
1-10
Clusters RX-50/35kg ADV-60/40kg
After every set of clusters complete
6 TTB ADV-12 + 10/8 Cal row
22 Minute cap.
STRENGTH & SKILLS
Every 2:30 x 7
8-12 Double KB bench press + 8-12 KB Gorilla rows (each arm)
HIIT
WARM UP
3x
1 Minute bike
5 EB Clusters
50m Run
WOD
Every 5 minutes x 7
15/12 Cal row
18 Thrusters 20/15kg
18 Abmats
12/9 Cal ski
4:30 Cap on each round.