Strength
15 min to find 1 RM Strict Press
WOD
20 min AMRAP, Teams of 2 (can split up the work however they chose but each partner must do half the work)
50 Sit ups
15 min to find 1 RM Strict Press
WOD
20 min AMRAP, Teams of 2 (can split up the work however they chose but each partner must do half the work)
50 Sit ups
Stength
Every 2:00 x 4 sets
5 Deadlifts, building in load each set
WOD
A. 2 sets
12-15 barbell reverse lunge per leg (from the rack)
Every 2:00 x 4 sets
5 Deadlifts, building in load each set
WOD
A. 2 sets
12-15 barbell reverse lunge per leg (from the rack)
Strength
Push Press
Build to a 3RM in 10-15 minutes (after warm up)
WOD
3 Rounds For Time
12 Alternating Dumbbell Snatch (50/35)
300m Run
Push Press
Build to a 3RM in 10-15 minutes (after warm up)
WOD
3 Rounds For Time
12 Alternating Dumbbell Snatch (50/35)
300m Run
Oly
Snatch
Over the course of 10-15 min (after warming up) build to a tough single for the day
WOD
Every :75 x 14 sets
Odd: 60secs of Cindy
Snatch
Over the course of 10-15 min (after warming up) build to a tough single for the day
WOD
Every :75 x 14 sets
Odd: 60secs of Cindy
WOD
Teams of 2
30 minute AMRAP
10 Box Jump (24/20)
5 Hang Squat Clean (95/65)
5 Bar Facing Burpee
*one partner complete a full round while the other partner rests
Teams of 2
30 minute AMRAP
10 Box Jump (24/20)
5 Hang Squat Clean (95/65)
5 Bar Facing Burpee
*one partner complete a full round while the other partner rests
Strength
Push Press
12 minutes to build to a 2RM
WOD
EMOM x 18
1: 15 Russian Kettlebell Swings (53/35)
2: 15 Push Press (45/35)
Push Press
12 minutes to build to a 2RM
WOD
EMOM x 18
1: 15 Russian Kettlebell Swings (53/35)
2: 15 Push Press (45/35)
WOD
A. 5 sets
6 slam ball
1 length sled sprint
-rest 2:1
B. 20 minute AMRAP
250m row
100’ KB FR Carry
30 sec side plank per side
100’ Farmer Carry
30 alternating prisoner step-ups
A. 5 sets
6 slam ball
1 length sled sprint
-rest 2:1
B. 20 minute AMRAP
250m row
100’ KB FR Carry
30 sec side plank per side
100’ Farmer Carry
30 alternating prisoner step-ups