Blog

Warm Up
2 Rounds
250m Row
12 Gob Squats
12 Banded GM’s
8 Lunge to instep
:45 Goblet squat hold

Strength
4×8 Bulgarian Split Squat
:30 One leg wall sit (each)

Performance
12 Minute Cap
Buil to a Max:
5 Touch and Go Power Cleans
6 Front Rack Lunges

Conditioning
12m AMRAP
40-30-20-10
Cal Row
Jumping Lunges

WOD
800m Run
25 Burpee Box Jumps
25 Deadlifts (185/135)
400m Run
15 Burpee Box Jumps
15 Deadlifts
200m Run
10 Burpee Box Jumps
10 Deadlifts

Warm Up
2 Rounds
C2C Run
10 passthroughs
10 banded pull aparts
10 banded starfish
10 bar kips/hollow rock
5 no pushup burpee

Strength
4×8 Bench Press
Superset 12-15 DB Pullovers

Performance
12m EMOM
Gymnastic Complex
2 Muscle Ups+3 Ring Dips

Conditioning
Run (2nd/Back)
Death By Explosive Pushups (clapping)

WOD
4 Rounds
75 DU’s
15 KB’s (70/53)
15 T2B
15 Push Press (95/65)

WARM UP
400m Run
Coach Beth Special

WOD
Every 4 Min for 5 Rounds:
400m Run
10 Thrusters (95/65)
10 Burpee Over Bar
ME T2B
* Score = Total T2B

CASH OUT
Coach Beth Special

WARM UP
400m Run
Plyos

WOD
10 Min to Complete:
1 Mile Run/Row/Ski/Bike
Then…
5 Rounds:
3 Min On/1 Min Off
3 PC (135/95)
6 Pushups
9 Air Squats

CASH OUT
Durability

WARM UP
400m Run
Plyos

WOD
35 Min AMRAP:
C2C Farmer’s Carry
100 DU
2nd Line & Back Lunges
40 WBS (20/14)
30/25 Cal Row
200m Run