Skill/Strength: 5-5-5-5-5 backsquats with 3 second down and 2 second hold at the bottom! Move slow and spend the time under tension!
WOD: 7 rounds
7 T2B
7 thrusters (95/65)
7 bar facing burpees
*20 min cap - push yourself to move fast!
Skill/Strength: 3 rounds of 10 tire flips and 10 side partner wallball throws (each side)
WOD:
1000m row
2400mbike
800m run
500m row
1200m bike
400m run
250m row
600m bike
200m run
Skill/Strength: 10 GHD back extensions, 20 banded glute bridges,10 DB push throughs
WOD: 15 min AMRAP
5 cleans(155/105)
10 air squats
15 DUs
Skill/Strength: 3 rounds of 10 half kneel single arm arnold presses and 20 Zottman curls (r+l=1)
WOD: Row/Bike 30/20 calories
Then 3 rounds:
15 OH plate lunges
30 plate twists
16 alternating DB snatches (50/35)
Then Row/Bike 30/20 calories
Skill/Strength: EMOM for 10 mins complete 1 HEAVY bear complex
Bear Complex is...
1 power clean
1 front squat
1 push press
1 back squat
1 push press
WOD: 4 x 3 min AMRAP
3 burpees
6 box jumps
9 air squats
1 min rest between rounds
Skill/Strength: EMOTM for 10 mins, even mins 5 snatches and odd 5 OHS
WOD: 3RFT
400m run
10 burpees
10 wallballs (20/14)
10 back squats (155/105)
Skill/Strength: 3 rounds of 1 min cardio of your choice at 100% effort
followed by 25 KBS and 10 jumping lunges (cardio=bike, row, ski erg)
WOD:
5 rounds of Cindy (5 pull ups, 10 push ups, 15 squats = 1 round)
Run 100m
4 rounds Cindy
Run 100m
3 rounds Cindy
Run 100m
2 rounds Cindy
Run 100m
1 round Cindy
Skill/Strength: Bench Press 5-5-5-5-5 complete 5 YTWs between sets
WOD:
2 mins push presses (75/55)
Rest 1 min
2 mins front squats (75/55)
Rest 1 min
2 min bent over rows (75/55)
Rest 1 min
2 mins back squats (75/55)
Rest 1 min
* if you put the bar down you will accumulate a 5 burpee penalty to be
competed at the end. 5 for every time you put the bar down
Skill/Strength: Back squats 30-20-10-5
WOD:
500m row
Then 4 rounds:
10 devil presses (40/30)
20 DUs
30 air squats
Then 500m row
Skill/Strength: EMOM for 8 mins 5 strict press, 5 push press, 5 jerks
WOD: AMRAP in 9 mins
2 thrusters (95/65)
2 T2B
4 thrusters
4 T2B
6 thrusters
6 T2B
*keep adding 2 reps to each until the 9 min time