C)
Quality:
4RDS:
20 Banded KBS (24/20) (R)
:35 Sec Side Plank Hold (each side)
10 Supinated Bent over BB Rows
Conditioning:
FT:
30 Box Jumps (36/30)
w/ E5MOTM 800m Run
*Start with run
D)
Strength:
Weighted Ring Pushups: 3x 10-15
Tempo Banded Ring Pushups: 3x 6-10 ( 3 down, 2 bottom, 0 up, 1 top)
Conditioning:
15min EMOTM:
1)15 C2B
2)60 DU
3)6 BMU
4)15 Burpees
5)1 min Rest
A)
Strength:
Weighted Banded BTN Strict Press: 5x 8
Conditioning:
2RDS:
30 DB Push Press (alt arms each rep so 15 reps per side ) (50/35’s)
20 Burpees to plate
10 DB Clusters
Accessory:
Sphinx Pushups: 2/3 x 6-10
B)
“Nutrition Challenge”
Re-tests
Normal Class Wod-
Strength:
Back Squat: 10-8-6-4-2-1
(55%,65%,75%,85%,90%,90%+)
Skater Squats: 2x 15/15
Conditioning:
4RDS:
350/250m Row
20 WB Lunges (20/14)
15 T2B
E)
Conditioning:
Partners-
200 Cal Row/ Bike
50 Back Squats (165/115)
Max WB in Remaining time
Solo-
5RDS:
500m Row
5 Back Squats (185/135)
10 WB (20/14)
20min Time Cap
F)
Strength:
Tall Power Cleans: 3×5
Tempo Power Cleans (light): 5×2
Low Hang Power Cleans (moderate): 5×2
Conditioning:
FT:
21-15-9
Power Cleans (135/95)
Box Jumps (20″)
Accessory:
Seated Banded Face Pulls: 3×40
C)
Aerobic Capacity:
Every 3mins for 15 mins ( 5 sets)
400m Run
Rest 5 mins
Every 2mins for 10mins ( 5 sets )
200m Run
Rest 5 mins
FT:
“Annie”
D)
Strength:
Wide Grip Floor Press: 5×6
Then
Pause Ring Dips: 3×8 ( 2 sec at top and bottom )
Then
Louie Pushups: 3x 6-10
Conditioning:
6min AMRAP:
2 Wall Walks
4 BMU
6 SDLHP (135/95)
A)
Strength:
Weighted Strict Pullups: 5×5
Then
Ring L-Sit Hold: 3x :30
Conditioning:
FT:
90/70 Cal Row
60 BJO (24/20)
30 Renegade Rows ( Pushup + Row + Row = 1) (50/35)
B)
Strength:
Push Press: Build to heavy 5 rep, must do sets of 5 all the way
Conditioning:
15min AMRAP:
10 KB (2) Push Press (24/20)
10 KB Deadlifts
10 Burpees over the KB
Rest 1min After set
E)
Strength:
Tall Squat Snatches: 3×5
Snatch Complex: 5x 1 hang squat snatch + 1 OHS ( drop) Repeat = 1 set
Conditioning:
FT:
800m Run
21 Hang Power Snatches (115/80)
400m Run
15 Hang Power Snatches
200m Run
9 Hang Power Snatches
F)
Strength:
Back Squats: 4×6 @75-78%
Conditioning:
3x 3min AMRAP, 1 min rest after each AMRAP”
20 DB walking Lunges (1 FR, 1 Suitcase, switch sides after 10 reps)
20 Jumping Squats
Max Cal Row
C)
Strength:
SL BB RDL: 3x 8/8
Good Mornings: 3x 15
Conditioning:
FT:
20-16-12-8-4
Cal Row
KB DL (2) (32/24)
50 DU
D)
Strength:
5RDS:
12 Heel Elevated Deficit Ring Rows
16 Weighted Situps
Rest 1 min after set
Rest 3mins after all 5 rounds
5RDS:
12 Ring Dips
16 T2B
Rest 1 min after set
Rest 3 mins after all 5 sets
Conditioning:
2RDS:
15 Burpee Pullups
15 Box Jumps (30/24)
A)
Strength:
10mins to warm up Power Clean
Conditioning:
“Holleyman”
FT:
30rds;
5 WB (20/14)
3 HSPU
1 Power Clean (225/155)
B)
Strength:
Strict Press: 5x 3 1+1/4th
Conditioning:
3RDS:
15 S2OH (135/95)
10 BBJO (24/20)
Accessory:
BB Skull Crushers: 2x ME
E)
Conditioning:
“Murph”
FT:
1 Mile Run
100 Pullups
200 Pushups
300 Air Squats
1 Mile Run
Wear a vest if you have/ want. Can do it partners ( break up / partition anyhow)
F)
Conditioning
Every 4mins for 16mins:
30 Banded KBS (24/20)
10 Box Jumps (36/30)
Accessory:
3RDS
30 X-Band Pull-a-parts
10-15 Prone Y’s
5/5 Single Leg Box Jumps
Open Skill Work:
10mins
C)
Strength:
BTN Banded Weighted Strict Press: 3x 8
Banded Weighted Strict Press: 3x 8
Conditioning:
FT:
10-8-6-4-2 (per am)
SA DB Push Press (50/35)
50 DU after each set
200m Run after each set
D)
Conditioning/Pre Murph Prep:
15min Row (light)
w/ EMOTM 3 Burpees over the rower
Rest 5 mins
3RDS:
40 Russian Twists
1:00min Plank Hold
Rest as needed after rounds
Then
5min Row (easy)
