Archives

Part A

Back squats
5×5, ascending in weight

Part B

15-12-9-6-3 reps, for time of:
Thrusters 45/30kg
T2B
21 Double Unders

Workout

5 rounds for time
400m Run
21 Wall balls 9/6kg
15 Burpees
9 Power Cleans 60/40kg
2 Rope climbs

Part A

Push press + Jerk
Work up to a heavy complex of 3+1

Part B

15 min EMOM:
Min 1: 20/15 cal row
Min 2: 10 Toes 2 Bar
Min 3: 10 DB Ground 2 OH 30/20kg

Part A

Circle ups
Handstand Walking

3 rounds of
5 Chin up swings
20 Twisties with plate
15 sec L sit hold on bar

Part B

12 min AMRAP
200m run
5 squat cleans 60/40kg
10 Barbell Burpees

Part A

10 min EMOM:
ODD: 30 double unders
EVEN: Max effort HSPU

Part B

For Time:
150 KB Swings 24/16kg
* Every time you break perform 15 wall balls 9/6kg

Part A

Bench press
Work up to a heavy triple, then a heavy double, then a heavy single for today

3 RNFT, choose weights for quality:
oblique side bends (barbell or KB)
medball GHD situps 6lbs
back extensions (GHD or floor)

Part B

6 minute AMRAP
6 Push Presses 45/30kg
9 Box Jumps 24/20″
1 Rope Climb

Part A

8 rounds of
8 Back Squats @ BW
1 min rest between sets

Part B

For Time:
1k Row
50 DB Ground to Overhead 25/17.5kg
25 T2B

Part A

Headstand/Handstand/HS Walking Practice

Part B

Partner WOD
30 min AMRAP:
5 Power Cleans 52.5/35kg
10 HR Push Ups
15 Air Squats
200m Run/Row
*alternate full rounds

Part A

Overhead squats
Find 2RM

Part B

80,70,60 … 10 of:
Double unders
16,14,12 … 2 of:
Burpee Pull ups
*100m run before each round

Part A

3 rounds
3 Wall Walks
6 Ring Push Ups
9 Pistols
12 Dish Rocks + 12 sec hold

Part B

EMOM 15 minutes
Min 1: 4 Front Squats @ BW
Min 2: 4 Deadball Over Shoulder 45/35kg
Min 3: 200m Row