Warm up-
800 meter sandbag run with a buddy
40 1 armed OHS with a light dumbbell
Strength
Snatch emom 10 minutes
3 power snatches or 3 full snatches or any combo.. every rep from the ground
Wod-
16 Minutes
20 Slam balls
20 Sit ups
1 Heavy Farmer Carry to the end of the concrete (a heavy dumbbell or KB in each hand)
Warm Up-
Partner Bike
10 minutes switch every minute
Strength-
Push press- Dip and Drive
5,5,5,5,5
Wod-
16 Minutes
5 Power cleans 185,135
1 Sled push
1 rope climb
(Add 2 Power Cleans every round)
Round 1=5
Round 2=7
Round 3=9
Round 4=11
and on and on and on……
Warm up
4 rounds
10 push ups
10 pull ups
10 squats
10 cals
Strength-
10 Minutes emom
1 power clean, 2 front squats, 1 shoulder to overhead
Wod-
6 Rounds
10 Front rack lunges IN PLACE with barbell 155/105 (if the barbell isnt working out, use Dumbbell, if thats not working hold dumbbells at your side
25 Double unders
100ft walk with a plate over your head (50 feet down, 50 feet back)
Warm up-
2 rounds
10 push ups
10 pull ups (strict if possible)
15 air squats or start your empty bar warm up squats
Strength
5 sets of 7 Back squats
Add weight each round, set a goal of 80 percent of your 1 rep max
Strict 20 minute cap- Starting the wod at :35 after sharp, for every class
3 rounds
Row 30 cals (ATTN: for 1 round row 30 cals, for 1 round bike 25 cals, and for 1 round run 600M, it doesnt matter which order)
30 burpee box jump overs
Strength, Endurance, Body-weight
12 minutes at each station
Station 1
Row and Bike
Set your rowers and bikes back to back- One partner on the rower and one on the bike
On 3,2,1 go both work for 1 minute
Rest One Minute and switch machines
Repeat- It will be 3 intervals each on each machine
Station 2- 12 minutes
Strength-
4 minutes wall balls
then 8 minutes for both partners to find their max of this complex.
1 Clean of any kind, plus 2 front squats
Station 3- (gymnastics/body weight)
12 minute Amrap- 1 partner working at a time
20 pull ups (can have teams where 1 is doing pull ups, 1 doing ring rows, its not crisis situation)
40 push ups
60 Air squats