Partners Split Reps/Meters for Time:
1000m Row
20 Back Squat @ 225/155
40 Toes-2-Bar
1000m Row
20 Front Squat @155/105
40 Hand Release Push-Up
1000m Row
20 OH Squat @135/85
40 Pull-Up
Jump rope
Foot work ladder
Skill 1:
Footwork ladder with punches
Dip-line
Skill 2:
Hook
Padwork with hook
Combo: jab/cross/hook (dip-hook/cross)
WOD:
10 rounds, 1min work, 30sec rest, alternating
1. Bag/pad work 1-10 sprawl
2. AMRAP clean/S2O rx 115/75 (rx+ 135/95)
Partner “Holleyman”
Alternate Movements Ping Pong Style
30 Rounds for
time:
– 5 Synchro Wall Balls
– 3 HSPU
– 1 Clean -any style- (225/155)
Reminder there is a WOD at 4:30pm & 5:30pm only tonight. There will be NO Velocity today.
Banded Pullaparts Overhead
Banded pullaparts to chest
Banded pass throughs
Banded strict Press
Banded lat side stretch
With a small band under knees:
Forward walk (knees out 1/4 squat)
Backward Walk
Side step left
Side step right
15 Squats
Then without Band:
Walking Pigeon
Spiderman Lunge
Walking Quad Stretch
Mobility
Pigeon on box.
5 Rounds for Time:
18 Shoulder-2-OH (95/65)
12 Ring Dips
6 Strict HSPU
OPTIONAL:
x3
Barbell Bicep Curls x10-15
Reverse Grip Inverted Row x10
Note weight in comments
14/10
With the Medball
Weighted or Unweighted – Coach’s Choice
Med Ball Overhead today
15-12-9
Squat Jacks
MB Clean
Calorie Row/Ski Erg/Bike
Touch and Go.
Alternate with MB Sit-Up 4×10
Clock: 5 rounds, 2:30 per round
2 Min on/90 seconds off
– 3 Shuttle Runs
– 8 KB Sumo Deadlift High Pull (70/53)
– 3 Shuttle Runs
– Max Effort American Swings
1 Shuttle Run consists of Running 12ft, running back to start, then running 24ft, running back to start. Touch ground or cone at each turn.
Count ONLY Kettlebell Swing Reps. The goal for this workout is to put in max effort during each 2 minutes of work.
OPTIONAL:
x3
Band Pull Through x15
Low Band Row x15
30 Mountain Climbers
15 Floor Shoulder Press
15 Band Upright Row
20 Crossover Mountain
Climbers
10 Push Up + Floor Press
10 Band Shoulder Press
Alternate with Russian Twist 3×30
Clock 4 rounds 2:15 Per round. Athletes may increase. Start at about 50% of 1RM
3 Rounds For Time:
4 Squat Clean Thruster (155/105) (Rx+ 185/135)
10 Chest to Bar PullUps (Rx+ 5 Muscle Ups)
6 Box Jumpovers (24/20)
OPTIONAL:
x3
DB RDL x12
Plate Deficit Push Up x8
Add your rowing meters here!
Today’s Challenge: Row first 500m with feet NOT hooked into straps….
10 Calorie Ski
10 Calorie Bike
10 Calorie Row
30 Burpee Box Overs
20 Calorie Ski
20 Calorie Bike
20 Calorie Row
15 Burpee Box Overs
10 Calorie Ski
10 Calorie Bike
10 Calorie Row
Partner:
20AMRAP
– 30 Double
Unders
– 10 Goblet Squats
100M Sprint or 10/7 Cal sprint on assault bike
Partner completes 1 full round then switches.
Warmup:
Jump rope
Foot work ladder
dip rope drill
Skill: the dip (again)
Build combo to: jab/cross/dip/cross/hook
4 rounds alternating, 2min Work, 1min rest
1. Bag/pad work with coach
2. AMRAP “combat” manmaker
With dumbbells in hand
Plank
Push-up
Row (each side)
Sit out (each side)
Clean
Press
Front squat
