Focus:

Landmine Presses

4 x 10

Super Set w/

20 Heavy Russian KB Swings

 

WOD:

For Time

25 Burpees

75cal Row

25 Burpees

 

Accessories:

3 x 10 Dumbbell

Curls

Skull Crushers

Incline Rows

Focus:

Front Squat 

EMOM 20mins

3-5 reps @70%

 

WOD:

4 x 400m Sprint

rest 2mins between efforts

 

Finisher:

Tabata Ring Rows

Get as close to parallel as you can while still staying strict

Focus:

10min EMOM

3-5 Strict Pull-Ups

 

WOD:

In Teams of 3

150/125cal Echo Bike

2000m Run

150/125cal Ski Erg

150/125cal Row

 

Accessory:

2 x 50 Bandy Hamstring Curls

Focus:

Front Squat

EMOM 15mins

3-5 Reps @ 70%

 

WOD:

AMRAP 12mins

2 Front Squats 135/95lbs

2 Strict T2B

4 Front Squats

4 Strict T2B

Continue to increase by 2 reps till time runs out

 

Finisher:

E2MO2M x 6

Min 1: 100 Backwards Sled Drag

Min 2: 30/20cal Echo Bike

Focus:

Power Cleans

5 – 5 – 5 – 5

Build to heavy, drop down to workout weight

 

WOD:

12min AMRAP

100m Run

10 Wall Balls Unbroken 20/14lbs

10 Power Cleans 115/75lbs

 

Recovery:

5min Ice Bath or Cold Shower

Focus:

Box Squat

3 – 3 – 3 – 3

 

WOD:

16min AMRAP

800m Run

10 Shoulder to OH 155/115lbs

10 Alt Pistols

 

Finisher:

For Time

21-15-9cal Row

12-9-6 Burpees Over Rower

Focus:

10min EMOM
Min 1: 5 Ring Muscle Ups

Min 2: 5-10 HSPUs

 

WOD:

Full Tabata of Each of the Following:

Muscle Ups

Sit Ups

HSPUs

Air Squats

 

Core:

GHD Situps 3 x 10

Or

Med Ball Situps 

3 x 10 Heaviest Med Ball Possible

Focus:

Sumo Deadlift 

5 – 5 – 3 – 3 – 3

 

WOD:

For Time

10 Sumo Deadlifts 265/175lbs

30 Box Jumps

50cal Bike

70 Wall Balls 20/14lbs

 

Recovery:

5-10min Bike, Walk, Row

Focus:

Run 6 x 200m

Rest 30secs

 

WOD:

3 x 6min AMRAP

5 Devils Press 50/35lbs

25 Double Unders

100m Farmer Carry 50/35lbs

Rest 2mins Between AMRAPs

 

Finisher:

For Time

2 x 250m Row

Rest 30s Between 

Focus:

6min EMOM

Min 1: 10 KB Swings

Min 2:  10 Step Ups

Min 3: 10 Push Press

Min 4: 20 DU’s

Min 5: 10 Squat Jumps

Min 6: 10 Jumping Lunges

 

WOD:

“Dirty 30”

For Time

30 Box Jumps 24/20″

30 Jumping Pull-Ups

30 KB Swings 24/16kg

30 Lunges

30 Knees 2 Elbows

30 Push Press 45/35lbs

30 Hip Extensions

30  Wall Balls 20/14lbs

30 Burpees

30 DUs

 

Finisher:

E2MO2M x 3

100m Run

10 Push-Ups