WOD

Team WOD: Row, Farmer Carry, Waiters Carry, Burpees

For Time:Teams of 3:Partner A: Starts Rowing:  6KPartners B&C, performs 1 round of:300 ft. Farmers Carry (24/16)150 ft. Waiters’ Carry (24/16) 150 ft. Waiters’ Carry (24/16)Then Rotate!EMOM 3 burpeespartner A, stops rowingpartners B & C, perform 3 burpees AFTER CLASS: 5 Minutes of Parasympathetic Breathing

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Shoulder Press & Cindy

STRENGTH1) Shoulder Press: 5-4-3-2-1+. Rest 2:00– Build to a 1RM.2) Strict Pull-up Warm-up x 2 sets of 3. Rest 60s.METCON ”Strict Cindy”AMRAP 20:5 Strict Pull-ups10 Push-ups15 Air SquatsEXTRA CREDITKB Windmill: 3 x 6 ea. Rest 30s.

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Power Clean, Bulgarian Split Squat, Prowler Push, Sprint, Farmer Carry

STRENGTH 1) Power Clean: 6 x 3 @75%, every 90s– Use Monday’s 1RM.2) Back Rack RFESS: 4 x 5 ea. Rest 90s.*Also known as a ”Bulgarian Split Squat”METCON 4 Rounds of:40 yd Prowler Push (140,90)40 yd SprintRest 90sEXTRA CREDIT Single Arm Farmer Carry: Max 100 Ft. Trips in 5 Minutes. Alternate sides. Go as AHAP.

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Power Snatch, GOAT Skill Work

SKILL Snatch GOAT WOD:EMOM 10:ODD Minutes: 3 Position Power Snatch Practice– high hang + hang + hang below knee x 1 rep each.EVEN Minutes: 15 Banded PulldownsSKILL Gymnastics GOAT WOD:EMOM 10:ODD Minutes: GOAT MovementEVEN Minutes: Static HoldFINISHER ”Buns + Guns”EMOM 8:ODD Minutes: 20 Glute Bridges (Double Leg)EVEN Minutes: 20 Alt. DB Curls (total)

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Bench Press, Rows, Kettlebell swings, Rope Climbs

STRENGTH 1a) DB Bench Press w. a rotation: 5 x 8. Rest 30s.– neutral to pronated grip1b) Iso-dynamic KB Rows: 5 x 8 each. Rest 30s.METCON For time:40 KBS (53, 35)4 Rope Climbs30 KBS3 Rope Climbs20 KBS2 Rope Climbs10 KBS1 Rope ClimbRx+:(70, 53) (Legless Rope Climbs)18:00 CapEXTRA CREDITProne Rear Lateral Raise 21s: 3 x 7-7-7. Rest 60s.7 pronated grip + 7 neutral grip + 7 supinated grip

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Power Clean, Squat Clean Thrusters

STRENGTH1) Power Clean: 3-3-2-2-1+. Rest 2:00– Build to a 1RM.2) Squat Clean Thruster Warm-up x 2-3 sets of 1. Rest 60s.METCON ”Chuck Rhoades”AMRAP 7:Squat Clean Thrusters (155, 105)EXTRA CREDITTabata Elbow Plank: 8 x 20s hold/10s rest.

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Chin Ups, Hang Power Cleans, Push Ups, Floor Press, Pull Apart

STRENGTH Weighted Close Grip Chin-up: 3RM. Rest 2:00– L3: Bodyweight 6 x 3. Rest 90s.– L2/L1: Partner Assisted Chin-ups 5 x 5. Rest 90s.METCON AFAP, but not for time:21-15-9Hang Power Cleans (115,75)Push-ups on BarbellsThen,21-15-9Floor Press (115,75) *50 Banded pull-aparts after each set (pronated grip)22:00 Time Cap on this workEXTRA CREDIT World’s Greatest Stretch x 30s each pose

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Back Squat pause, Assault Bike, Deadlifts, Burpees

STRENGTH 1) Back Squat w. 1 count pause: 3/5 x 3 @80%, every 90s.2) Touch n Go Deadlift: Build to Metcon weight in 3 x 3. Rest 60s.METCON ”Batwings”For time:30 Calorie Bike30 Deadlifts (225, 155)30 Lateral Burpees9:00 CapEXTRA CREDIT Double Leg Banded Leg Curls Tabata:8 x 20s work/10s rest.

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Push Jerk, Pull Ups, Step Ups, Burpees

1) Push Jerk: 5 x 3 @75-80% of 3/29, every 90s.– reset on each rep.2) Metcon Warm-up– Strict C2B + Step-upsMETCON 4 Rounds of:8/5 Strict C2B Pull-ups20 single KB Alt. Step-ups (24,16) (20”, 15”) (Total Reps)15 burpeesRest 1:125:00 Time CapEXTRA CREDIT Banded Back Complex:50 Pulldowns50 Banded Facepull-aparts50 Banded pull-aparts (supinated grip)*Goal to do all 150 reps with minimal rest

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Front Box Squats, Power Snatch, Wallballs

1) Front Box Squat: 5-4-3-2-1+. Rest 2:00– Build to a 1RM.– 13-15” Box– Beginner build to a challenging set of 32) Power Snatch: 3 x 3, touch n go warm-up. Rest 60s.METCON ”Snatch Balls”AMRAP 7:7 Power Snatch (95, 65)10 Wall balls (20, 14)Beginner Option:AMRAP 7:10 Alt. DB Snatches (light)10 Wall balls (10, 8)EXTRA CREDIT Single Leg Glute Bridge x 150 reps (total). Opposite leg rests while other leg works – alternate sets back and forth performing 15-20 reps per set.

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