WOD:
3 rounds
15 KBS (70/53)
Run 200m
10 Burpees
Rest 2 mins
Rest additional 3 mins for total of 5 mins after round 3
3 rounds
10 DB front squats (40/30)
50 mountain climbers
Bike/Row 1 min
Rest 2 mins
Then 3 rounds of 5 pull-ups, 10 squats, 20 v-ups
Strength/Skill: 3 rounds of down and back single arm overhead walking lunges each arm and 10 DB snatch each arm
WOD:
10 squat cleans (135/95)
10 ring push ups
Run 600m
8 squat cleans (135/95)
8 ring push ups
Run 400m
6 squat cleans (135/95)
6 ring push ups
Run 200m
4 squat cleans (135/95)
4 ring push ups
Strength/Skill: 3 rounds of 5 pull ups negatives or chest to bar pull ups and 1 min DU work
WOD: EMOM for 15 mins
1 deadlift
2 hang power cleans
3 front squats
*complete all three movements every minute and add weight every 5 mins
Strength/Skill: 3-3-3-3-3 Jerks and 10 GHD back extensions between sets
WOD: 15 min AMRAP
3-6-9-12-15…
Box Jumps Over
100m run
*add 3 reps to the box jump overs after each run
WOD:
3 rounds
12 front rack REVERSE lunges (135/95)
Run 200m
Rest 2 mins
After round 3 rest additional 3 mins (5 total)
3 rounds
15 KBS (70/53)
2 min box step overs
Rest 2 mins
After round 3 complete 50 abmat sit ups
Strength/Skill:15 seated DB presses and 15 tempo good mornings between sets
WOD: 21 push presses (135/85)
Run 400m
18 Push Presses
Run 400n
15 Push Presses
Run 400m
Strength/Skill: 1RM shoulder press (strict press)
WOD:
Row 250
Rest 1 min
Run 200m
Rest 1 min
Row 500m
Rest 1 min
Run 400m
Rest 1 min
Row 750m
Rest 1 min
Run 600m
Rest 1 min
Row 1000m
Rest 1 min
Run 800m
Strength/Skill: Bench Press 5-5-3-3-1-1
WOD:
30 DB push presses (30/20)
Run 200m
30 DB squat cleans
Run 200m
30 DB anchored sit ups
Run 200m
30 DB lunges
Run 200m
30 DB thrusters
Run 200m
Strength/Skill: Snatch grip deadlifts 6×6 at 50% of DL
WOD: 4RFT
15 back squats (135/95)
Run 200m
10 Ball Slams (30/20)
Run 200m
Strength/Skill: 5×5 deadlifts and 10 GHD sit ups between sets
WOD: EMOTM for 15 minutes
Run 100m
10 lateral jumps
*increase jumps by 1 every minute