WOD

Today’s Workout

Conditioning

• You go, I go for 4 Rounds
  • 20/15 Calorie Row
  • 10 Toes to Bar
  • 5 Bar Muscle Ups
  • 3 Power Snatches (Building)

Today’s Workout

Strength

• 4 x 10 Front Squat
  • Superset with 20 DB Lunges
    *This is part of our deload week from our squat cycle- so be sure to move well and don’t stress too much about going heavy

Conditioning

• Every 3:00 x 5
  • 5 Squat Cleans
    10 Front Rack Lunges
    15 Burpees over the bar

Today’s Workout

Strength

• 1 x 20 Back Squat (add 5lbs from Monday)

Conditioning

• 5 Rounds
  • 20 Alt. Reverse Lunges
    10 Burpee Box Jump Overs (24/20″)

Today’s Workout

• Every 6:00 x 5 Rounds
  • 500m Run
    25/20 Cal Machine

Today’s Workout

Strength

• 12 Minutes for QUALITY
  • 6 Dual DB Glute Bridge Floor Press
    12 KB SDHP
    24 Hollow Rocks

Metcon

• Snatch Test (24kg/16kg)
  5 Minutes – Max Reps

Go directly into your pushups at the 5 minute mark.

• 100 Pushups

Today’s Workout

Strength

• 1 x 20 Back Squat (add 5#’s from last Thursday)

Conditioning

• 5 Rounds:
  • 50 Double Unders
    10 Dual DB Up/Downs
    5 Dual DB Thrusters

Today’s Workout

Conditioning

• AMRAP20:
  • 400m Run
    21 DB Deadlifts
    12 DB Hang Cleans
    20 Hollow Body Rocks

Today’s Workout

Strength

• AMRAP12:
  • 6R/6L Single Arm Z-Press *non working arm in Front Rack Static Hold
    6 Renegade Rows w/ Push Up
    12 Plank Passes

Conditioning

• 10 down to 1 (14:00 CAP)
  • Pull Up (CRX- Chest to Bar)
    Burpee Box Jump Over (24/20″)

Today’s Workout

Strength

• 1 x 20 Back Squat
  • Add 5lbs from Monday!

Conditioning

• 2:00 on/1:00 off x4
  • 10/7 Calorie Assault Bike
    10 DB Box Step Ups (50/35#) (24/20″)
    Max Wallballs in remaining time

Today’s Workout

AMRAP25:
500m Row/Ski
50 Sit Ups
400m Row/Ski
40 Swings (53/35#)
300m Row/Ski
30 Single Arm KB Push Press (15R/15L)
200m Row/Ski
20 KB Sumo Deadlift High Pull
100m Row/Ski
100m OH Carry (50m R/50m L)