WARM UP
3x
Runway Duck walk
3 EB Squat snatch
3 EB Snatch balance
WOD
18 Minute ladder
3 OHS RX-50/35kg ADV-60/40kg
3 Box jumps 24/20″
100m Run
6
6
100m Run
9
9
100m Run
And so on…..
Note: you will stop and rest between 8-10 minute mark
STRENGTH & SKILLS
12 Minutes
Work up to a heavy but neat 2RM Split jerk from behind the neck.
HIIT WOD
WARM UP
10 Minute EMOM
40m Shittles (Forward/Backwards)
WOD
15 Minute ladder
4 Push press 30/20kg
4 Back squats
10 Abmat situps
8
8
10 Abmat situps
12
12
10 Abmat situps
And so on….
Rest between the 5-6th minute and between the 11th and 12th minute
Rest 5 minutes
8 Minute partner/team AMRAP (Empty)
Alternate after every down and back.
WARM UP
3x
Runway inchworms
8 Kip swings
Double KB complex of
5 Deadlifts + 5 Hang power cleans + 5 Shoulder to overheads
WOD
Open wod 18.1
20 Minute AMRAP
8 TTB
10 Dumbell Hang power cleans + shoulder to overheads
14/12 Cal row
HIIT WOD
WARM UP
3x
Runway tiger crawls
5 Cal Ski erg
5 Dead ball clusters
WOD
A) 4×3 Minute rounds
Run 200m
In remaining time AMRAP
5 KBS 24/16kg
5 Wall balls 9/6kg
Rest 1 minute between rounds
Rest 5 minutes
B) 6×2 Minute rounds
9/6 Cal bike
In remaining time AMRAP
5 Ball slams 9/6kg
5 Box jumps 20″
Rest 1 minute between rounds.
WARM UP
3x
10 Cals
EB Complex of
3 Power cleans + 4 Push jerks + 1 Split jerk + 5 Back squats
WOD
Partner wod
6x
15 STO RX-60/40kg ADV-70/50kg
20 Back squats
200m Double KB Front rack carry
30 Minute cap.
WARM UP
3x
Runway lunges
10 Banded good mornings
10 Single arm KB Thrusters (5 each arm)
WOD
27-21-15-9
KB Hang power snatch RX-24/16kg ADV-28/20kg (27 each arm, 21 each arm and so on)
After the sets of HPS have been completed on each arm complete
300m run + 15/12 cals
22 Minute cap
STRENGTH & SKILLS
10×2
Front squats (climbing)
HIIT WOD
WARM UP
5x
250/200m Row
100m Run
1st Round @3-4 RPE
2nd Round @4-5RPE
3rd Round @5-6RPE
4th Round @7-8RPE
5th Round @8-9RPE
Rest slightly longer after each round
Rest as needed
WOD
For time (25 minute cap)
50 Jumping back squats 20/15kg
60 Plate burpee ground to overheads
70 Lunges
80 Dumbell push press 12.5/10kg
Note: you will work for 2 minutes and then rest for 1 minute through out until you have completed the work or we hit the 25 minute cap.
WARM UP
3x
Runway crab walks
8 EB Front squats
8 EB Behind the neck push press
WOD
14 Minute AMRAP
5 Squat cleans RX-50/35kg ADV-60/40kg
7 HSPU’S
1 Rope climb
STRENTH & SKILLS
@ 19 Minutes
12 Minutes
5RM Push press (Racks)
HIIT WOD
Warm up
3x
5 Cal, Bike, Ski and Row @ 5-6 RPE
WOD
A) 4x 1:30 Rounds
Run 100m
In remaining time max bike cals
Rest 1 minute between rounds
B) 4x 1:30 Rounds
Complete 20 dead ball thrusters
In remaining time max ski cals
Rest 1 minute between rounds
C) 4x 1:30 Rounds
Complete 25 abmat situps
In remaining time max cal row.
Note: A,B and C can be completed in any order, rest 2 minutes between each of them.
WARM UP
3x
Runway inchworms
10 Russian KB Swings (Heavy)
8 Kip swings
WOD
For time
25-20-15-10
Dead ball over the shoulder (heavy)
Pullups RX – CTB ADV
200m Farmers carry after every set of pull-ups/CTB
RX-2x 28/20kg ADV-2x 32/24kg
28 Minute cap.
HIIT WOD
Warm up
3x (with light dead ball)
Runway lunges
5 Clusters
5 Ball slams
WOD
TABATA
– Wall balls
Rest 2 minutes
– Dumbell snatch
Rest 2 minutes
– Box jump overs 20″
Rest 2 minutes
– Prowler (empty)
Rest 2 minutes
Burpees to 6″
(1 Round of TABATA = 4 minutes of 20 seconds work/10 seconds rest)
Note: Can be completed in any order.
Rest exactly 5 minutes
For time
1km Run.
WARM UP
3x
2 Mins Tabata bike
10 Alternating DB Snatch (open standard)
10 DU’S
WOD
20 Minute ladder
3 GTO RX-60/40kg ADV-70/50kg
20 DU’S
400m Run
6 GTO
40 DU’S
400m Run
9 GTO
60 DU’S
400m Run
12 GTO
80 DU’S
400m Run
And so on….
STRENGTH & SKILLS
10×2
Back squats (Climbing)
HIIT WOD
WARM UP
3x
100m Run
5 Double KB Hang power snatch
5 Double KB Front squats
WOD
4×6 Minute rounds
8/6 Cal Row
10 Double KB Push press 2x 16/12kg
12 KB Goblet squats 1x 16/12kg
20 DU’S/20 Single skips
Rest 3 minutes between rounds.