Leave a Comment

WARM UP

:30 Jump Rope

15 Air Squats

:30 Jump Rope

15 Good Mornings

:30 Jump Rope

10 Kang Squats

:30 Jump Rope

10 Lunge 2 Instep

PART I

– Strength –

12 Min to Find:

3 RM FSQ w/:03 Pause in 1st Rep

– Performance –

12 Min to Complete:

4 Sets:

5 FSQ + 10 FR Lunges

– Conditioning –

10 Goblet Squats (24/16)

15 Situps

200m Row

PART II

4 Rounds EMOM

1 – 15 WBS (20/14)

2 – Farmer’s Carry (24/16) (2nd Line and Back)

3 – 20 Reverse Lunges

4 – 13/10 Cal Row

 

Leave a Comment

WARM UP

400m Run

PVC Warm-Up

———-

Barbell Warm-Up

PART I

– Strength –

10 Min EMOM

Build to Max Snatch

– Performance –

10 Min EMOM

3 Power Snatches (135/95)

20 DU

– Conditioning –

15 Min AMRAP

10 KBS (24/16)

20 DU

10 Burpees

PART II

400m Run

30 T2B

10 Power Snatch (115/75)

400m Run

20 T2B

10 Power Snatch

400m Run

10 T2B

10 Power Snatch

Leave a Comment

-WARM UP-

400 M Run

PVC Warm Up

3 Rounds:

5 Pull Ups / Ring Rows

10 Push Ups

15 Air Squats

 

-STRENGTH-

10 Min Cap

Max Effort Muscle Ups (Bar OR Ring)

 

-PERFORMANCE-

10 Min EMOM

Odd: 8 Pull Ups + 5 Burpees

Even: 6 Ring Dips + 5 Burpees

 

-CONDITIONING-

10 Min AMRAP

Curb 2 Curb Run

8/6 STRICT Pull Ups

C2C Run

12/10 Hand Release Push Ups

 

-WOD-

For Time

21-15-9

400 M Run (Before each Round)

C2B Pull Ups

Med Ball Sit Ups (20/14)

Leave a Comment

WARM UP

Plyos

Barbell Warm-Up

PART I

– Strength –

15 Min EMOM:

1- 5 DL AHAP

2- 15 Banded Good Mornings

3- 8 Barbell Glute Raises

– Performance/Conditioning –

15 Min EMOM:

1- 5 Single Leg KB Deadlift (2x 16/12)

2- Sled Sprint (Empty Sled, 2nd Line and Back)

3- 16 Jumping Lunges (Each Leg)

PART II

Teams of 2

4 Rounds for Time:

Partner 1 – ME Cal Row

Partner 2 –

6 Power Snatch (95/65) Rx+(115/75)

9 Bar Facing Burpees

12 Back Squats

Leave a Comment

WARM UP

200m Run

:30 Drills x 2:

Squats

Jumping Jacks

Good Mornings

Seal Jumps

Kipping Bar Hang

———-

Barbell Warm-Up

PART I

– Strength –

12 Min to Find Max:

2 Touch n Go Power Cleans + 1 Jerk

Then…

3x 2+1 @ 90% of Max

– Performance –

12 Minutes as Far as Possible:

250m Row

Clean and Jerk (135/95) Rx+ (155/105)

3,6,9,12,15…

– Conditioning –

12 Min EMOM:

Odd – 8 Hang Power Clean and Jerk (95/65)

Even – 200m Run

PART II

3-6-9-12-9-6-3

Box Jumps (24/20)

Power Cleans (115/75) Rx+(135/95)

Toes to Bar