1. Warm-up – legs swings, back twist, PVC
AMRAP 3:00

15 Calories
15 Burpees
Max Wallballs in Remaining Time.

2. Back Squat 5×3 @ 80%

3. Interval 

AMRAP 12:00
7 Thrusters 135/95lbs
1 Legless Rope Climb
Rest :30

3. Endurance

3, 000 meter row

1. Warm-up

25 Burpees, leg swings, back twist, pvc

2. Strength
5×3 Front Squat work to @80%
Then
5×2 Split Jerk work to @80%

3. Met-Con
AMRAP 20:00
15 Power Snatch 135/95lbs
20/15 Calorie Row
50 Double Unders
12 Power Snatch 135/95lbs
20/15 Calorie Row
50 Double Unders
9 Power Snatch 135/95lbs
20/15 Calorie Row
50 Double Unders
6 Power Snatch 135/95lbs
20/15 Calorie Row
50 Double Unders

 

1. Warm-up
Couch stretch – two minutes per side
T Spine smash/roll – two minutes
3×10 Light good mornings

2. Primer
2 Rounds
Row 12 calories
10 Wallballs
6 HSPU

3. Workout 17.4

16.4
13-min. AMRAP:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

M 225 lb. / 20-lb. ball
F 155 lb. / 14-lb. ball

4. Cool Down

Post WOD Flush, 10 minutes on Bike or Rower at conversational pace.

Warm – up – 200 RT, Leg swings, Back twist, PVC, Run 1 mile

Set 1 –

Run 100m
27 Bar Facing Burpees
Run 100m
21 Bar Facing Burpees
Run 100m
15 Bar Facing Burpees
Run 100m
9 Bar Facing Burpees

Set 2 –

Row 40/35  -30/25 – 20/15
Rest :60 between efforts.

Set 3 –
3 Rounds:
Max Set Unbroken Wallballs 30/20lbs
Rest 1:00

 

1. Warm-up
3 Steady Rounds:
row 250m
12 Light Dumbbell Squat Snatch
20 Push-Ups

2. Strength
3 Rounds:
1:00 On 3:00 Off
Max Back Squats in 1 set @ 60% of your 1RM.

3. Interval

10 Rounds:
4 Hang Power Cleans 205/135lbs
4 Shoulder to Overhead 205/135lbs
4 Muscle Ups or 4 CTB/4 ring dips
Rest :30

1. Warm-up – 200 RT, Leg swing, Back twist, PVC
3 Steady Rounds:
Row 300m
15 Pull Ups
10 Goblet Squats 53/35lbs

2. Strength
Front Squat 5×3 (Start around 85%)

3. Met-Con
5 Rounds:
Row 400/300m
50ft Walking Lunge w/ 50/35lb Dumbbells Overhead

 

1. Warm-up – Across the floor dynamic warm up
AMRAP 4:00
3 Squat Cleans 135/95lbs
6 Bar Facing Burpees

2. Lift
5×3 Squat Clean Drop and Reset (Start around 80%)

3. Met-Con
3 Rounds:
30 Wallballs 20/14lbs
25 GHD Sit Ups or v-ups
20 Kipping Handstand Push-Ups

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95/65lbs
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135/95lbs
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185/135lbs
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225/155lbs
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245/175lbs
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265/185lbs
*If all reps are completed, time cap extends by 4 minutes.

Warm-up: Knee hugs, Quad Pulls, Toe Pulls, High Kicks, Side Lunges, PVC, Back twist

1. Cone Drills 10 mins

2. @ rds of 60 sec work: 60 sec rest

Max row, Max Wall walks or HS Walks for distance, Max DU, Max Air Squats, Max Butterfly situps

3. 2 x 400 meter run Rest 30 sec

4. Row easy 5 mins & stretch

 

1. Warm-up
AMRAP 3:00
4 Squat Clean Thrusters 115/75lbs
Row 10 Calories

2. OLY
Squat Snatch 5×3 Drop and Reset (Start around 80%)

3. Met-Con
AMRAP 12:00
20 Box Jump Overs 24/20″
15 Chest to Bar Pull-Ups
10 Clean and Jerks 135/95lbs