WARM UP
Every 2 minutes x 3
50m Run
5 KB SDHP
5 KB Goblet squats
20 DU’S
WOD
For time
30 DU’S ADV-60
15 HPC’S RX-40/30kg ADV-50/35kg
10/8 Cal bike
100m Run
10/8 Cal ski
40 DU’S ADV-90
20 HPC’S
15/12 Cal bike
200m Run
15/12 Cal ski
50 DU’S ADV-120
25 HPC’S
20/15 Cal bike
300m Run
20/15 Cal ski
60 DU’S ADV-150
30 HPC’S
25/20 Cal bike
400m Run
25/20 Cal ski
36 Minute cap.
HIIT
WARM UP
Every 2 minutes x 3
6/5 Cal row
5 KB SDHP
5 KB Goblet squats
20 DU’S
WOD
4x 6 Minute AMRAPS
50m Run
10 Single arm dumbbell hang power snatches 22.5/15kg (5 each arm)
20 DU’S
7/5 Cal bike
Rest 3 minutes after each 6 minutes.
WARM UP
2x
10/8 Cal bike (easy to moderate)
8 Kip swings
30 Second bottom of goblet squat hold (KB or dumbbell elbows inside, driving knees out)
8 Scap pullups
5 Dead ball clusters
WOD
For time
A) 33-27-21-15
Wall balls 9/6kg
after every set of wall balls complete
12 Pullups ADV-12 CTB
Rest exactly 3 minutes
B) 15-21-27-33
BJO’S 24/20″
After every set of BJO’S complete
20/15 Cal row
25 Minute cap.
Note: A & B Can be completed in either order
STRENGTH & SKILLS
8×2
Bench press
HIIT
WARM UP
2x
10/8 Cal ski (easy to moderate)
30 Second bottom of goblet squat hold (KB or dumbbell, elbows inside forcing knees out)
8 Single arm dumbbell hang power snatches (4 each arm)
8 Scap pushups
WOD
8x
15 KBS 24/16kg
15 Abmat situps
15/10 Pushups
25 BWS
20/15 Cal row
Rest 2 minutes after each round
42 Minute cap.
WARM UP
3x
1 Minute row (alt every 15 seconds 3-4 / 6-7 RPE
5 Burpees
5 EB GTO’S
WOD
24 Minute AMRAP
8 Bar facing burpees
6 Power cleans RX-60/40kg ADV-70/50kg
4 STO’S
@ The beginning and at every 3 minutes complete 100m run
(Scale the weight accordingly)
STRENGTH & SKILLS
8×2
Back squats
HIIT
WARM UP
3x
1 Minute row (alt every 15 seconds between 3-4 & 6-7 RPE)
8 Alternating dumbbell power clean + push press
5 Burpees
WOD
Every 3 minutes x 8
10/8 Cal bike
100m Run
8 Dead ball GTO’S (moderate, record weight)
Max lateral burpees over dead ball
Rest 2 minutes after each round
Score = total combined burpees.
WARM UP
10 Minutes set up / warm up
WOD
Partner Wod
For time
3x
16 Alternating devil press 22.5/15kg
24 TTB ADV-32
32/28/22 Ski
Then
4x
32/28/22 Cal row
60 DU’S ADV-120
Then
3x
16 Alternating Devil press
24 TTB ADV-32
32/28/22 Cal ski
42 Minute time cap.
MOBILITY CLASS
Warm up
10 Minute full body flow
Then
Target specific areas
– Shoulders
– Spine / Back
– Hips
WARM UP
6 Minute AMRAP
7/5 Cal ski
Runway lunges
6 Lateral box step over’s
WOD
500/400m Row
Then
40-30-20-10
Single arm dumbbell STO’S 22.5/15kg
Single arm dumbbell overhead lunges
Single arm dumbbell box step over’ s 24/20″
Then
500/400m Row
22 Minute cap.
STRENGTH & SKILLS
7×3
Back squats
HIIT
WARM UP
6 Minute AMRAP
7/5 Cal row
6 Single arm dumbbell hang power snatches (3 each arm)
8 BWS
WOD
30 Minute ladder
10/8 Cal ski
4 Double KB STO’S 2x 16/12kg
4 Single arm KB Front squats
4 BJO’S 24/20″
12/9 Cal bike erg
10/8 Cal ski
8
8
8
12/9 Cal bike erg
10/8 Cal ski
12
12
12
12/9 Cal bike erg
And so on…
Rest between 6-8 / 14-16 / 22-24 mins.
WARM UP
3x
1st Min – 6/5 Cal row + 3 Burpee pullups
2nd Min – 6/5 Cal bike + 5 KB Stiff leg deadlifts
WOD
For time
400m Run
21 Pullups ADV-CTB
21 Dead lifts RX-85/60kg ADV-120/85kg
2 Rope climbs ADV-1 Legless + 1 standard
400m Run
2 Rope climbs ADV-1 Legless + 1 standard
15 Dead lifts
15 Pullups ADV-CTB
400m Run
9 Pullups ADV-CTB
9 Dead lifts
2 Rope climbs ADV-CTB
23 Minute cap
STRENGTH & SKILLS
Superset each of the following for 5-7 sets
– 5-8 Seated (floor) double kb strict press
– 8-12 Double KB bent over rows
HIIT
WARM UP
3x
1st Min – 50m Run + 5 Banded good mornings
2nd Min – 6/5 Cal bike + 3 Burpee pullups
WOD
Every 3 minutes x 10
100m Run
15 Double KB deadlifts 2x 24/16kg
10/7 Pushups (must be unbroken)
8/6 Cal row
2:30 Cap on each round
Score = Total combined working time.
WARM UP
3x
50m Run
5m Inchworms
10 Single arm dumbbell hang power clean + push press (5 each arm)
6/5 Cal ski
WOD
22 Minute AMRAP
12 KBS 24/16kg
8 Burpees to 6″ target
8 HSPU’S
12/9 Cal bike
STRENGTH & SKILLS
7×3
Bench press
HIIT
WARM UP
3x
50m Run
5m Inchworms
10 Single arm dumbbell hang power clean + push press (5 each arm)
6/5 Cal ski
WOD
9x 3 Minute AMRAPS
8 KB SDHP 24/16kg
7 Push press 40/30kg
6 Lateral bar burpees
5/4 Cal bike
Rest 1 minute after each round.