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Part I

STRENGTH

12 MIN EMOM

1. 6-8 B.O.R
2. 6-8 Strict Press
3. 10 Strict T2B

 

PERFORMANCE

12 MIN Time Cap

50 Cal Row

50 C2B

50 HSPU

 

CONDITIONING

Run (2nd Line/Back)

2 Push-Ups

2 Pull-Ups

*Increase by 2 reps each round

Part II

WOD
21-18-15-12-9-6-3

KBs

Burpees

*20 DU’s EMOM

100 v-up cash out

 

 

PART I
8 Min EMOM:
Odd – Bulgarian Split Squats (4 ea leg @ Tempo (4 down, 1 up))
Even – 1 Leg RDL (4 ea leg @ Tempo (4 down, 1 up))

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

PART III
BEACH BODY!!!
Superset x 4 Rounds
10 Curls (Any Style)
25 Band Tricep Pull-downs
10 Tempo Pushups (Narrow Grip)

Min 0-10:
EMOM
Odd – 15/12 Cal Row
Even – 10 Burpees Over Rower

Min 11-20:
EMOM
Odd – 12 T2B
Even – 200m Run

Min 21-30:
AMRAP
40 DU
30 Air Squats
20 OH Plate Lunges (45/25)

PART I

STRENGTH
12 Min Death By Strict Pull-up
*Switch to Kipping Once You Fail

PERFORMANCE
12 Min Kipping or Butterfly Pull-up Technique

CONDITIONING
“Helen”
3 Rounds:
400m Run
21 KBS (24/16)
15 Pull-ups

PART II
For Time:
20-10-5-10-20
STO (115/75)
Plate Situps (45/25)
Cal Row

PART I

STRENGTH
12 Min EMOM:
Build to 3RM Deadlift

PERFORMANCE
For Time:
15-12-9-6-3
Deadlift (185/135)+
Bar Facing Burpee

CONDITIONING
12 Min AMRAP:
30 DU
15 Plate GTO (45/25)
10 Plate Situps
C2C Run

PART II
For Time:
120 WBS (20/14)
*1st Break = 5 Burpees
*2nd Break = 10 Burpees
*3rd Break = 15 Burpees
…