Warmup
bike 12/10
runner, butterfly, quad, wrist
10 stationary alt lunges l+r=2
Air squat static + side to side lean
2x 10 air squats + 5 jumpsquats
Banded left side to side down and right side to side back
Prep Work
Set up and warm up each movement
PARTNER WOD
For Time:
100 Cal Row
80 Partner Wall Ball
60 Ball Slam (53/35)
40 T2B
20 Clusters (135/85)
40 T2B
60 Ball Slam
80 Partner Wall Ball
100Cal Bike
RX+
KB: (70/53)
Barbell: (165/115)
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Back Squat
4 sets x 5 reps
increase each set
WOD
For Time:
15-12-9-6-3
Deadlift (185/135)
Pull Up
Warmup
bike 15/12 cal
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work:
Bench
8x50, 6x60, 4x70, 2x80 +3x
Bulgarian Split Squats *
3x5 each leg
* add weight
WOD
Alt Bike and Row for 15 mins for Calories:
Every 3 Mins complete
9 Goblet Squats (53/35) + 12 KB Swings (53/35) + 15 Push-ups
(min 3,6,9,12)
Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill/Strength:
10 min emom
1 Power Clean + 1 Hang Squat Clean
start light and biled each round.
Mechanics - Consistency - Intensity!
WOD
EMOM x 24 MINUTES
MIN 1 - 2-3 Front or Back Squats (Athlete Choice, Heavy*)
MIN 2 - 10/8 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
Wall-Sit
Bar Hang
weighted squat hold
