PARTNER WOD 20 minute AMRAP. Partners will alternate each round 200 meter sprint 20 American kettlebell swings 10 Goblet Squats 5 Burpees as fast as possible STRETCHING AMRAP10: :30 [...]
ENDURANCE WARM UP 2 rounds: 250 meter row 20 air squats 1 wall climb + :10s hold ENDURANCE WOD With a running clock: 2 Rds For Time @ 75% effort Row 500m 15 Squat Jumps 20 Sit Ups rest 2mins 2 [...]
STRENGTH Four sets of: Front-Racked KB Holds x 1:00 AHAP Rest 60 seconds L-Seated Dumbbell Presses x 8-10 reps Rest 60 seconds *If you have 5 consecutive or more Strict HSPU you can substitute [...]
STRENGTH Three sets of: Death March x 20 steps Immediatley into Walking Lunges x 20 steps Rest 2-3 minutes WOD Every minute, on the minute, for 21 minutes: Minute 1 – Row Sprint for max calories [...]
WARM UP 5 min aerobic (run,bike,row,jump rope) into 2 rds of: 10 Scap push ups :30 Arch hold 10 Scap ring rows AMRAP 30 400 Meter run 10 Box jump step downs 10 Toes to bar/knee ups :30 High Plank [...]
STRENGTH Four sets of: Shoulder Press x 4-6 reps @ 20X1 (Barbell is taken from the ground) Rest 90 seconds Hollow Rocks x 30-45 seconds Rest 90 seconds WOD Four rounds for time of: 30 Double [...]
PARTNER WOD 10 Rounds For Time 15 American KB swings 10 Back squats (95/65) 30 Double unders 10 Shoulder to overhead * Partners alternate movements. * While one partner works the other partner [...]
STRENGTH Three sets of: Bulgarian Split Squats x 8 reps each leg @ 3111 Rest 90 seconds after each leg is completed L-Seated Dumbbell Press x 8-10 reps @ 2011 Rest 90 seconds Side Plank x :45 [...]
STRENGTH Three sets of: Deadlift x 6-8 reps @ 3011 Rest 60-90 seconds Wall climbs x 3-5 Rest 60-90 seconds Double-Under Practice x 60 seconds Rest 60-90 seconds WOD For time: 40 Calories of [...]
