Warm-Up:
EMOM 12, alternating:
a) Jog 100m
b) 10 Goblet Squats, slow eccentric + pause at bottom
c) 30-40 Single Unders + 10-15 Double Unders
Strength:
Front Squat 4-4-4-4-4
WOD:
For Time:
100 Double Unders
10 Power Cleans, 185#/115#
400m Run
TIMECAP: 9:00
Extra Work:
Weighted Back Rack Carry
6x100m
Notes
Use a weight which is challenging but manageable. Focus on keeping good posture with abs engaged.
Warm-up:
EMOM 12, alternating:
a) 100m Jog
b) 12 Walking Lunges, slow eccentric
Strength:
Farmer Carry 800m For Time
TIMECAP: 12:00
WOD:
3 Rounds For Time:
800m Run
20 Thrusters, 95#/65#
TIMECAP: 23:00
Extra Work:
Front Squat 4-4-4-4-4
Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.
Warm-up:
5 Sets:
5 Power Clean from Hip
5 Power Clean from Knee
5 Front Squats
5 Press from Split
Strength:
Power Clean + Clean + Front Squat + Push Press + Jerk
Build to heavy set
WOD:
AMRAP 20:
30 Double Unders
10 Assault Bike OR Row Calories
1:00 Rest
Extra Work:
Landmine Press/Lateral Raise/Rear Delt Fly Complex
3 Sets/side
Notes
A full set is 8 landmine press + 8 lateral delt raise + 8 rear delt flyes. The weight drops with each exercise.
Warm-up:
3 Sets:
5 Pullups
10 Pushups
15 Hollow Rocks
Strength:
AMRAP 15:
10/7 Strict Handstand Pushups, challenging variation
2 Rope Climbs, 15′ Ascent, challenging variation
WOD:
For Time:
100 Pullups
100 Pushups
100 Sit-Ups
100 Squats
Athlete must complete the full 100 repetitions of each exercise before moving onto the next one.
TIMECAP: 30:00
Extra Work:
@ 6:
Assault Bike 10:00
Row 10:00
Run 10:00
Warm-up:
8 Minutes:
10 Goblet Squats, slow eccentric
10 Steps Forward Crawl
10 Perfect Burpees
Strength:
Back Squat 5-5-5-5-5
WOD:
AMRAP 12:
9 Dumbbell Deadlifts, 50#/35#
6 Burpees
3 Dumbbell Power Cleans, 50#/35#
Extra Work:
15:00 working on one of the following, listed from lowest to highest proficiency:
-Tripod Hold (Goal: 5 x 0:30 Hold)
-Tripod Liftoff (Goal: 5×5 Controlled Reps)
-Tuck Headstand (Goal: 5 x 0:30 Hold)
-Headstand (Goal: 5 x 0:30 Hold)
-Pike Press Headstand (Goal: 5×5 Controlled Reps)
-Frog Stand (Goal: 5 x 0:30 Hold)
