12 Medball Clean
8 Med Ball Toe Reach Crunch
6 Medball Shoulder Press
4 Single Leg Medball RDL each Leg x3
3 Rounds:
12 Power Snatch (75/55#)
12 Bar Facing Burpees
12 Front Rack Lunges Total
Rx+ (115/85#)
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
10 Bird Dogs
10 4 Way Dead Bug
1000m Row
100 Jump Rope
50 Situps
40 DB Thrusters
30 Plate hops (1-2 plates stacked)
20 Slam Ball Over Shoulder (40/30)
10 Jumping Lunges Each Leg
10 Minute AMRAP, for QUALITY:
10 Hands on Stantion Leg Raises
10 Split Squats Each Side
Leg Raise Complex
10 Lateral Banded Steps Each Way
Start with: 30 seconds on, 30 seconds off on any machine that’s out or Jump rope or plate hops – 6 minutes. We want a GOOD warm up for this short, intense WOD. Warm up slowly then build until you’re starting to breathe heavy.
Then 2 rounds with an empty barbell:
20 sec stiff leg barbell stretch at feet
3 High Pulls
3 High Hang Power Clean
3 Below the Knee Power Cleans
3 Shoulder Press
3 Push Press
3 Push Jerk
3 Clean & Jerk
Barbells will be set at 45#, 65#, 95# (men/women bar), 135#. If you need different weights, please ask whoever is in charge of your heat.
For Time:
30 Clean and Jerks, 135# / 95#
30 Jumping Jacks
3 1-arm reach overhead while holding bottom of squat
5 Forward Lunge with OH Reach each side
10 Kneeling T-Spine Diagonals Each
15 Band Pull Aparts
10 Band Shoulder Press
15 Band RDL
10 Pushups
6 Squat Jumps
100 Wall Ball Shots
Every Minute On the Minute
3 Burpees
For the remainder of 15 Minutes
Row, Ski or Bike for Calories
Score is Wallballs completed plus Calories. Burpees don’t count! Start Burpees at 1:00
Advanced 150 Wall Balls
Pullup and Dip 3×3-5 reps
OR
Skill work for pullups/dips
3 minute Row, bike or ski, then Banded Warm Up
30/20#
Athletes who worked out yesterday may choose rowing instead of whichever movement (bike or ski) they did yesterday
Lunge w/ twist
Knee Hug on toes
Hinge at Hip Toe Touches
Open Barn Doors
Close Barn Doors
Walking Pigeon (foot on opposite knee)
V-Ups
Supermans
Scorpions
Min 1-3 High Hang Clean + Power Clean
Min 4-6 : Hang Clean + Clean
Min 7-8, 1 Clean 70-80%
Min 9-10 : 1 Clean 80-85%
10-1 Reps of
Alternating Pistol Squats
KB Swings (24/16kg)
Bike or Ski for Calories
2 Rounds With a KB,
5 PushPress, L/R
5 Front Rack Squat L/R
5 Thruster L/R
80ft Overhead Walk L/R
15 Min for Quality:
30 Second Plank Hold
Overhead Carry 50ft Left arm
Walking Lunge 50ft
Overhead Carry 50ft Right arm
Light weight for both, work on positioning throughout
600m Run
5 inchworms
15 Air Squats
200m Run
5 inchworms
15 Squat Jumps
3 rounds for time of:
1,000-m row
20 Box Jumps or Step ups
15 KB Sumo Deadlift high Pulls
Foam Roll Warm Up
20 pendulums
10 scorpions
20 V-Ups
10 inchworm to pushups
Then: warm up on rig/rings
Using 50% of max reps from previous 2 weeks:
Min 1: Pullup Reps
Min 2: Dip Reps
20 Minute AMRAP
10 Deadlifts (225/155#)
15 Medball Situps (20/14#)
20 WallBalls (20/14#)
200m Run
2 minutes each side Couch stretch, Then: 8 minute AMRAP:
10 Wrist circles each way
5 Sampson Stretch each leg
10 Plate Calf Raises (45lb plate on ground against stantion)
20 second HS Hold
40ft 1 DB Overhead Walking Lunge (50/35#) Switch at 20ft
40ft HS Walk
Max Calorie Row
3 Minute AMRAP, Rest 2 Minutes
3 Rounds
80ft Bear Crawl to Scale or 20 Shoulder taps
