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...