STRENGTH: 15 mins to build to a Heavy 2-Rep Power Clean & Jerk BENCHMARK WORKOUT: “GRACE” 30 Clean & Jerks (60/40) for time HIIT & RUN a) Row 1000/800m AQAP (5 min time cap) WOD: DB cleans and jerk (15/10) Burpee Over DB 3…6…9…12 etc Run 100m each rd 8 min AMRAP rest 3 mins…
WOD: 30/25 Cal Bike 25 Box Jumps (60/50) 20 Burpees 1:30 Plank (5 HR Push-Ups each time you break) -Rest 1:00 between rds- 3 rounds for time FINISHER – 3 SETS FOR MAX REPS :45 Max Banded Hammer Curls :15 Rest :45 Max Banded OH Tricep Extensions :15 Rest
STRENGTH: Back Squats 18 mins to build to Heavy 5 rep WOD: 10 Front Squats (45/30) 8 Toes to Bar 10 rounds for time (18 min time cap) HIIT & RUN: TABATA – 8 rounds 20:10 1 min rest between exercises Wallballs Situps 5m Shuttles Pullups/Jumping PU/Ring Rows KB Swing Kicksits
WOD PREP: 12 min EMOM Min 1: :40 sec HS practice or Double DB OH Hold Min 2: 5 Hang Power Snatch (building to above wod weight) WOD: E 4 mins x 5 sets Run 400m 25 Hang Power Snatch (42.5/30) Max reps of HSPU in time remaining Score = Total Handstand Pushups Rest 1…
STRENGTH: Complex – 6 sets (15 mins) 1 High Hang Power Clean + 1 Above the Knee Hang Power Cleans + 1 Below the Knee Hang Power Clean *Build to a Moderate-Heavy (75-80%) WOD: 800m Run 20 Hang Power Clean (50/35) 400m Run 15 Hang Power Clean (60/40) 200m Run 10 Hang Power Clean (70/50)…
STRENGTH: Push Press 8-6-6 build to heavy (approx 75-80%) :30 double under practice after each Set WOD: complete 2 sets of 50/40 Cal Row into 4 Rounds of 10 Wall Balls (9/6) 30 Double Unders -Rest 3:00 b/t Sets For time HIIT & RUN 1000/800m Row 30 Wallballs 60 Plate G2OH 30 Situps 60 Crossbody…
STRENGTH: 15 mins to build to a Moderate Complex of 1 “Deep” Power Snatch + 2 “Deep” Hang Power Snatch WOD: 5 min AMRAP* 16 Alt. DB Snatch (22.5/15) 16 H-Ups 16/13 Cal Bike -Rest :30 * REPEAT 2 more times carry on your rounds from where you finished Score = total rounds HIIT &…
STRENGTH: Front Squat 9-7-5 reps Set 1 – Moderate 70%; Set 2 – Moderate-Heavy 80%; Set 3 – Heavy 85-90% BENCHMARK WORKOUT: “POINT BREAK” Front Squat (70/50) Bar Facing Burpee 9-7-5-15-12-9 reps for time FINISHER: 3 sets Max Reps Strict Pull-Ups -Rest as Needed b/t Sets- HIIT & RUN: 4 rounds 1 min max cal…
STRENGTH: 3 SETS FOR QUALITY 5 Strict Toes to Bar/Tuck Ups 10/10 Tempo DB Bulgarian Split Squats (3 sec down,Light) WOD: in 8 mins complete 30 Renegade Rows (22.5/15) 20 Box Jumps (24/20) Max DB Suitcase Lunges In Time Remaining *Every 1:00 min from the start complete 5 T2B -Rest 2:00- In 8 mins complete…
WOD: 10 min EMOM MIN 1 — AMRAP of 4 DB Front Squat + 4 DB Push Press (athlete choice) MIN 2 — Row 16/13 cal -Rest 3:00- 10 min EMOM MIN 1 — AMRAP of 4 DB Deadlift+ 4 DB Hang Clean MIN 2 — Bike 13/11 cal FINISHER: (5 mins) 3 sets max…