Every 3 minutes, for 15 minutes (5 sets) of:
Front Squat x 2 reps
*Set 1 – 75%
*Set 2 – 80%
*Set 3 – 85%
*Set 4 – 87-90%
*Set 5 – 90% or more
7 Rounds For Time:
2 Clean & Jerks (165/125)
7 C2B Pullups
20 Double-Unders
1 Snatch (165/125)
7 Toes-To-Bar
Complete all four sets of strict press and go immediately into the four sets of push press.
Go as heavy as possible!
Every two minutes, for 8 minutes (4 sets) of:
Strict Shoulder Press x 3-4 reps
Every two minutes, for 8 minutes (4 sets) of:
Push Press x 3-4 reps
For time:
40/30 Calories of Assault Bike
40 Burpee Pull-Ups
(pull-up bar at least 6″ above standing reach)
Six sets of:
Overhead Squats x 3 reps
Rest 2 minutes
Start around 70% of your 1-RM and build in load over the course of the 6 sets.
For time:
Row 1000 Meters
20 Squat Snatches (135/95 lbs)
For Time:
80 Double-Unders
40 Russian Kettlebell Swings (53/35)
20 Ring Dips
10 Bar Muscle-Ups
800 Meter Run
10 Bar Muscle-Ups
20 Ring Dips
40 Russian Kettlebell Swings (53/35)
80 Double-Unders
Every minute, on the minute, for 12 minutes (3 sets of each):
Minute 1 – Side Plank (Left) x 40 seconds
Minute 2 – Side Plank (Right) x 40 seconds
Minute 3 – Reverse Snow Angels x 15 reps (slow & controlled)
Minute 4 – Hollow Rocks or Hold x 30-40 seconds
*this can be done after the WOD, or feel free to do this on your own at home!
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
80 Cal. Bike
80 Walking Lunges with Kettlebell Farmer’s Carry
400 Meter KB Farmer’s Carry (walk together – only one partner carrying KB at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)
*Rx Weight for KB (53/35)
**KBs or DBs should be heavy – especially on the single-arm push presses.
Take 10 minutes to build to today’s 2-RM Push Press
Complete as many rounds and reps as possible 3 minutes of:
5 Strict Pull-Ups
10 Russian Kettlebell Swings (53/35)
15 Push-Ups
Rest 3 minutes, and repeat for a total of 3 working sets.
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run
Warm up with 15 minutes of jumping rope, walking, Assault Bike, Ski Erg or anything that involves some basic movement that can aid in raising your core temperature.
The goal is simple, get the body ready for the corrective work, so get moving for 10 minutes and get jiggy with it.
1 minute at each station, two times through:
1-Rowing for Calories
2-AbMat Situps
3-Pushups
4-One Legged Squats
Take 10 minutes to work on OH Press and Deadlifts:
*Split into two groups.
Complete as many rounds and reps possible in 10 minutes of:
5 V-Ups
10 Air Squats
50 ft. Bear Crawl
Musical MedBalls
Every 2 minutes, for 12 minutes (6 sets):
Deadlift
*Set 1 – 5 reps @ 70%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 3-5 reps @ 85%
Complete rounds of 15, 12 and 9 reps for time of:
Deadlift (Rx = 1.25 x bodyweight for males/bodyweight for females)
Pull-Ups
Push-Ups
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