20 min. AMRAP

WARM UP Fun Game METCON 20 min AMRAP 400 m Run 3 Rounds of “Cindy” 5 pull ups 10 push ups 15 squats EXTRA CREDIT Arms and...

7 Rounds for time

STRENGTH 10 min EMOM 1 squat clean + 1 jerk Work up to a 2-3 challenging sets Not a max effort METCON 7 RFT 5 S2OH (115, 75) 10 deadlifts (115, 75) 15 box jumps (24, 20) Rest 60s EXTRA CREDIT 50 banded hip flexor pulls ea. Leg 100 banded leg curls ea. leg...

5-6 Rounds for time

STRENGTH GOAT EMOM , 10 min EMOM Odd min.: Athlete choice Even min.: Athlete choice METCON 5-6 rounds of: Heavy Sledpush or sledpull x 50m Front Rack Carry x 50m (53s, 35s) L-sit x 20s Walking lunges x 20 (athlete choice of weight) DB Manmakers x 5 (athlete choice of...

Double Jump

STRENGTH Floor Press Work up to a 1RM DB or KB Hammer curls 3×10 METCON “Double Jump” , 5RFT (18:00 Cap) 50 Double Unders 20 KBS (53, 35) 10 Burpee Box Jumps (24, 20) EXTRA CREDIT “Dirty 30s” 3×10-10-10 Tricep Extension to forehead + rolling tricep...

Snowball WOD

STRENGTH Power Cleans 6×3 resting 90s-2:00 Work to a moderate load Technique for beginners METCON “Snowball”, 20min AMRAP 500m Row 2 wall climbs 12 Power cleans (115, 75) 15 wall balls (20, 14) EXTRA CREDIT Plate Switch Abs : 4x20s max...

Ring of Fire WOD

STRENGTH Squat Snatch 8×2 resting 90s- 2min Work to a moderate load Technique work for beginners METCON “Ring of Fire” , For time: (10:00 Cap) 21-15-9 Overhead Squats (115, 75) Pull – Ups EXTRA CREDIT 8:00 AMRAP Farmer Carry AHAP...

CINDY XXX

METCON “Cindy XXX” – 20min AMRAP 10 Pull Ups 20 Push Ups 30 Squats 15 Pull Ups 30 Push Ups 45 Squats 20 Pull Ups 40 Push Ups 60 Squats 25 Pull Ups 50 Push Ups 75 Squats 30 PullUps 60 Push Ups 90 Squats EXTRA CREDIT Stretch/ tissue...

10 min. AMRAP

STRENGTH Wide Stance Box Squats 7×3 @ 60-70% of 1RM Back Squat METCON 10 min AMRAP 200m Run 5 Man Makers (35, 20) RX+ – (50, 35) EXTRA CREDIT Reverse Hyper Extensions :...

3 Rounds for time – Partner WOD

METCON 3 Rounds for Time with a partner (32:00 Cap) 1500m Row 10 Curtis P’s (115, 75) 1 power clean 1 lunge ea. Leg 1 Push Press EXTRA CREDIT – 5:00 Tissue...

9 min. AMRAP

STRENGTH 10 min EMOM 2 Split Jerks (heavier than last week) 20s Hollow Hold METCON 9 min AMRAP 1 wall climb 5 C2B Pull Ups 10 Calorie AB 15 Wall Ball (20, 14) 2 min Rest 9 min AMRAP 1 rope climb 5 T2B 10 Calorie AB 15 Wall ball (20, 14) EXTRA CREDIT 3 Rounds DB Tricep...