400m Run or 500m Row
20 PVC Pass Throughs
2rds:
“Barbell Warmup”
(completed with an empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
Max Box Jump
For Time:
3-6-9-12-15
Push Press (120/85)
Box Jumps (24/20)
—Rest 5min—
15-12-9-6-3
Push Press (120/85)
Box Jumps (24/20)
200 Meter Run
Quad Stretch
Knee to Chest
Solider Kicks
Side Lunge
Walking Samson
Walking Spidermans
3 Air Squats + Broad Jump
High Knees
Butt Kickers
Buy-in: 25 AB Cals
50 Air Squats
50 AbMat Sit-Ups
50 Russian KBS
50 Hand-Release Push-Ups
Buy-out: 25 AB Cals
Grab a buddy and warm-up to PC weight
30min AMRAP (Partner WOD)
30 Power Clean (155/105)
60 Bar Facing Burpees
1200m Row
each person performs half the reps, only one athlete works at a time
RX+ 225/155
Coach’s Choice
1: Toe Nail strict transition
2: Muscle Up Negative
3: False Grip Ring Pull-Up
4: Ring Push-Up
1/2: Preform with as much
control as possible, lower
to rings place toes on
ground transition through
and to kneeling
3: Scale by doing Jumping Negative Ring Pull-Up
6 Min AMRAP
4 Ring MUs (6 Ring Rows and 6 Ring Dips)
10 Front Squat (95/65)
—-Rest 4 Min—
6 min AMRAP
4 Deadlifts (225/155)
30 DU
400m Run or 500m Row
20 PVC Pass Throughs
2rds:
“Barbell Warmup”
(completed with an empty barbell)
5 Good Mornings
5 Back Squats
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
2 @ 60%
2 @ 70%
2 @ 80%
10 RFT:
3 Power Snatch (135/95)
7 Pull-Ups
12 Wall Balls (20/14)
GRACE…
For time:
10 Clean and Jerks 225/155
10 Clean and Jerks 185/115
10 Clean and Jerks 135/95
GRACE…
For time:
10 Clean and Jerks 225/155
10 Clean and Jerks 185/135
10 Clean and Jerks 135/95
3×10 of Each Exercis:
– Ring Rows
– Eccentric Pullups
– DB ROW
15 Min AMRAP
100 Burpees over the Rower
Row for Calories in Remaining Time
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
3 Complexes @ 60%
2 Complexes @ 70%
1 Complex @ 75%
2 Rounds
10 TTB
10 Air Squats
10 Pullups
10 Air Squats
10 Chest-to-Bar
10 Air Squats
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