Blog

STRENGTH
15 min to find max DL

PERFORMANCE
15 min cap:
30 cal ski
20 DL (185/125)
30 T2B
-2 min rest-
30 cal row
20 DL
30 B.O.B.

CONDITIONING
15 min AMRAP
800 m run
Empty sled shuttle (1/2/3/C2C)
Shuttle RUN (fwd run to line/ bkwd run to start)

WOD
30-20-10
HPC (135/95)
FSQ
200 m run after ea round

STRENGTH
Every :90 x 8
1 C/J (build to max)

PERFORMANCE
Every :90 x 8
O: weighted sled (2nd/back)
E: 3 C/J (Build)

CONDITIONING
Every :90 x 8
C2C run + 5 C/J (95/65)

WOD
Every 3 min x 4 rounds (1 min rest b/w rds)
20 WBS
20 KBS
ME DU
* Cal ski / row if not DU

STRENGTH
10 min EMOM
4 DB Incline BP

PERFORMANCE
10 min EMOM
5 Strict HSPU

CONDITIONING
10 min EMOM
run 2nd/back + 8 plyo push ups

WOD
20 min AMRAP
400 m run
30 pull ups
30 sit ups
30 BJ

WOD
PART I
8 Min EMOM:
O: Bulg. Split Squat (4 ea leg) @ Tempo (:02 Down/:02 Up)
E: 1 Leg RDL (4 ea leg) @ Tempo (:02 Down/:02 Up)

PART II
8 Min EMOM:
5 C&J (AHAP)

PART III:
Complete 3 Rounds:
200m Run
10 Cal Ski
10 Cal Row
10 Cal Bike

WOD
Min 0-10:
EMOM
O: 15/12 Cal Row
E: 10 Burpees Over Rower

Min 10-20:
EMOM
O: 12 T2B
E: 200m Run

Min 20-30:
AMRAP
40 DU
30 Air Squats
20 OH Plate Lunges (45/25)