Leave a Comment

WOD

400m Run
30 Clean and Jerks (115/75)
400m Run
30 Power Snatches (115/75)
400m Run
30 Burpee Pull-Ups
400m Run

Leave a Comment

Part I
Strength:
15 MIN to Find Total Pounds
1. BS
2. DL
3. Bench

Performance:
15 MIN EMOM
3-5 Pull-ups + 2 Bear Complex

Conditioning:
15 MIN AMRAP
5 Pull-ups
10 push-ups
15 Air Squats

Part II
WOD:
12 MIN AMRAP
7 Unilateral Thruster (R )
50′ OH / FR walking lunge (R)
20 V-ups / 12 T2B
*Switch

Leave a Comment
Metcon

Part I

Strength:
15 MIN EMOM
1- Farmer / Front / OH Carry (2nd line & back)
2- :45 L-Hold
3- :45 Hollow Rock

Performance:
15 MIN EMOM
1- 2 TGU per side
2- Wood Chops (:30 per side)
3- 12 BB Rollouts

Conditioning:
15 MIN EMOM
1- 100 Singles
2- ME Alt Single Leg Raises
3- 30 Russian Twists (25/15)

Part II

WOD:
15 MIN AMRAP W/ Partner
(Load Sled w/6 Plates or more)
Partner Sled Push
1st Line- 10 synchro burpees
2nd line- 12 synchro jumping lunges
3rd line- 15 synchro jump squats
Curb-12 plate G2O
C2C Sprint

 

Leave a Comment

Part I

Strength
12M EMOM
Build to heavy Snatch Balance

Performance
9-7-5
Muscle Ups
Squat Snatch (135/95)
Scale MU (2 C2b+2 Ring Dips)

Conditioning
1k Row
50 P. Snatch (75/55)
30 Weighted Situps (45/25)
C2C OH Carry w/ Plate

Part II

3 Rounds for Total Reps

1min ON/OFF
1. 10/8 Cal Row+ME Wallballs
2. 10/8 Burpees+ME T2B
3. 3rd Line/Back Sprint+ME KB’s

Leave a Comment

Part I

Strength
12M EMOM
O: 5 Deadlifts (AHAP)
E: 5 Box Jumps (Max Height)

Performance
12M CAP
21-15-9
Deadlifts (225/155)
HSPU

*Find Max Power Clean with time remaining

Conditioning
12M EMOM
O: C2C Sprint + ME KB Deadlifts
E: 12 Burpee Broad Jumps

Part II

3 Rounds for time:
40 Double Unders
30 Hang Cleans (95/75)
20 Front Squats
200m Backwards Run