Power Snatch – pull a heavy daily single
Power Clean and Jerk – pull a heavy daily single
Front Squat – heavy single
Core Work:
6 Rounds
30-60 Sec Front Rack Hold @ 90% Front Squat
max effort Handstand Hold
For Time
10->1
Pull Ups
Ring Dips
Burpees
10 Rounds
10 Bicep Curls
10 Skull Crusher or Banded Tricep Press
Explosive Box Step Ups
– Jump off the box with each step up as high as you can
8 x 5/5
Box Jumps
– Pick a height that is challenging and jump up as high as your can to land on the box
6 x 5
EMOM x 16
min 1: 20 Wall Ball
min 2: HS Hold for 30-45 seconds
Core Work:
12 min x
10 Med Ball V-Up
30 sec Side Plank – L
30 sec Side Plank – R
10 min x
Jump Rope Singles
– every break, do 10 football burpees
Pick 1:
Rowing/Biking/Running Intervals:
Row: 8 x 300m/250m Intervals; 1 min rest
Bike: 8 x 30/20 cal intervals; 1 min rest
Run: 8 x 300m Run intervals; walk 100m
Long Distance:
Pick 1:
Row: 3000m; try to hold 1:55/2:05 pace
Bike: 200 Cal; hold 65/60 rpm
Run: 3km; try to hold 8 min mile pace
Post-Distance Burn
For Time:
150 Wall Ball
– do a 250m Row/15 Cal Bike/200m Run w/ each break and immediately go back into wall balls
For Time:
200 KB Swings
– do a 250m Row/15 Cal Bike/200m Run w/ each break and immediately go back into KB Swings
Running Intervals:
Run: 8 x 300m Run intervals; walk 100m
Long Distance:
Run: 3km; try to hold 8 min mile pace
Post-Distance Burn
For Time:
150 Wall Ball or DB Thruster
– do a 200m run every time you break
For Time:
200 KB Swings
– do a 200m run every time you break
Here’s a WOD everybody can do!
Ankles/Knees
3 Rounds
50ft Spiderman Crawl
25ft Duck Walk
"27 Squats"
(Don’t know the 27 Squats?! Watch the video!!)
use this link to find the stuff you might not know
Yoga Warm-Up first, then…
3 Rounds x
7/7 Curl Up
7/7 Side Plank w/ curl under
14 Alt Bird Dog
5 Rounds
10/10 Single-Leg Touchdown
20 Pike Crunch or V-Up
30 Running High Knees
GET BETTER AT HANDSTAND PUSH UPS
Pick 1:
HSPU Challenge 1:
Work on HS Hold Progression, try to do longest possible HS Hold
HSPU Challenge 2:
Build to a a max difficulty 5-rep HSPU
HSPU Challenge 3:
Complete 75 HSPU for Time
HSPU Challenge 4:
Complete 75 Strict HSPU for Time
Core Builder:
50-40-30
Double Crunch
Bicycle Crunch
Mountain Climber
