STRENGTH: Bench Press 8-8-6-6-4-4 (build to moderate) WOD: EVERY 3:00 x 5 SETS Run 400m Max DB Floor Press (22.5/15) in remaining time rest 1 min FINISHER –TABATA (8 SETS, :20/:10) DB Gun Hold (single or double db) HIIT & RUN E3:30mins for 5 rounds Run 200m 10 Pullups/ringrows 20 CrossBody Mt Climbers Max DB…
SKILL: 10 min EMOM MIN 1 – Bar or Ring Muscle Up Practice MIN 2 – 3 Cycled Push Jerk (Building) WOD: 3 Ring or Bar Muscle Up/6 strict pullups 6 Push Jerk (70/50) 9 Box Jumps (75/60) 12 min AMRAP HIIT & RUN 800m Run 50 Box Step-Overs (60/50) 25 DB Front Squats (22.5/15)…
WOD: 25 min EMOM MIN 1 – :45 Max DB Front Rack Step-Ups (22.5/15) MIN 2 – :45 Max Strict Box/Ring Dips MIN 3 – :45 Plank Hold (weight on Back Optional) MIN 4&5 – Run 400m (rest remaining time) HIIT & RUN WOD: 25 min EMOM (5 rounds) MIN 1 – :45 Max SINGLE…
STRENGTH: 3 x 5 reps Overhead Squat (build to Mod-Heavy then same weight across all sets) WOD: Alt. DB Squat Snatch (22.5/15) Burpee Over DB 20-16-12 reps for time HIIT & RUN 10 Wallballs 10 Alt DB Snatch 10 DB OH Lunge 10 cal Row Rest 1 min 5 rounds reps go up by 5…
SKILL: 3 SETS Max Pull-Ups -Rest as Needed b/t Sets- WOD: 7 Pull-Ups 7 Hand Release Push-Ups 5 min AMRAP -Rest 2:00- Max Cal Bike/Row 5 min AMRAP -Rest 2:00- 5 Chest to Bar Pull-Ups 7 HSPU/Hand Release Push-Ups 5 min AMRAP HIIT & RUN A) Row 1000/800 AQAP (5 min time cap) B) E5…
STRENGTH: E2MOM x 14 MINUTES 5 Touch and Go Deadlifts (Build from Moderate to Heavy) Immediately into… :30 Max Double Unders WOD: 6 Deadlifts (130/90) 12/12 No Push-Up Renegade Row (15/10) 72 Double Unders 3 rounds for time HIIT & RUN: TABATA – 8 ROUNDS (20:10) Tabata 1: Skipping/Double Unders – Rest 1 min Tabata…
BASELINE WORKOUT I. ON A 20:00 RUNNING CLOCK… Build to a Heavy 3-Rep Back Squat -Rest as Needed between Efforts- II. 3 min AMRAP Max Burpees -Rest 3:00- 3 min AMRAP Max Cal Bike HIIT & RUN Max Burpees 3 min AMRAP -Rest 2:00- Max Cal Bike 3 Min AMRAP REST 2:00 WOD Partner challenge…
WOD: 4 SETS FOR QUALITY 3/3 DB Turkish Get-Ups 12/12 Tempo Supported DB Row (2 sec lower) 1:00 DB Front Rack Hold 30 Weighted Sit-Ups -Rest As Needed b/t Sets- CORE FINISHER: EMOM x 5 MINUTES 20 DB Hollow Flutter Kicks Max V/H-Ups in Time Remaining HIIT & RUN 200m Plate Run 10-1 Plate Ground…
Second lot of Baseline tests today A) 25 mins to build to a Heavy 1-Rep Ground to Overhead -Rest as Needed b/t Efforts*- B) 25 Double Unders 5 Ground to Overhead (60/40) 5 min AMRAP HIIT & RUN – 5 x sets per station 2 x rounds Set 1 & 4= 15:15 Set 2 &…
STRENGTH: 12 mins to build to mod 5 rep Bench Press WOD: E3mins for 5 rounds 8 Burpees 10 Sit Ups 12 DB Hang Power Cleans (22.5/15) Max DB Thrusters in the time left -1:00 Rest b/t Sets HIIT & RUN: E4m for 5 rounds Run 200m 10 Kickbacks 15 Sit Ups 20 Crossbody Mt…