Warmup: EMOM X 12: 1 standing, to floor, to standing rope climb 5-10 ‘easy’ ring rows 30 seconds good mornings Strength: 15 minutes (at most): Build to a heavy set of 3 Deadlift Approximate Rep Scheme: 5-5-5-3-3-3-3 WOD: * (Go back down in weight for the workout) 12 minute AMRAP:
20 min @easy: 400m Run, 12 DB Front rack walking lunges, 6 Step down box jumps, 10 Push-up toe touches, 5 Strict pull-ups EMOM x10: 10-20 Double-unders, 1-3 Muscle-ups OR 10 min: Spotted muscle-ups practice 3-5 sets: 6 Strict, weighted bar dips, 12/arm KB Row, 24 Band pull aparts
Warmup: 5 minutes easy: ski bike or row Plus: Medball Passes + Medball Squat cleans Technique: 10 minutes kipping pull-up practice. Partner WOD! Complete: 50 pull-ups, 50 wall balls 50 sit-ups 50 push press ****Every 3 minutes, on the minute, stop and complete 10 burpees total.
Warmup: Ski Erg 1-8 Then 3 rounds: 10 second chin-up hang Lunge Matrix 20 second plank Technique: Burgener: With a dowel, 3 of each movement. The Burgener in its entirety. WOD: 30-20-10 DB Clean & Jerks (alternating) Calories Situps
Warmup: Kettlebell Complex: One round not for time, then 2 rounds of 30 seconds of each: Swings Figure 8’s around the legs Passes around the body (switch directions @ 15 seconds) 1- arm swings 1- arm swings Deadlifts Strength: For 8 rounds Tabatta: 1) 1 arm ring row 2) Other
Warmup: ROWLING! Inchworms w/ pushup Beat swings Goblet Squats Scorpions Strength: AEMOM x 12: Back Squats x 6 Death March x 12 steps (just with hands touching floor or with DB’s) WOD: 4 minute AMRAP: 10 wallballs 10 burpees Rest 4 minutes 3 minute AMRAP: 10 jumping pull-ups 10 overhead
Warmup: 15 minutes easy: 1 minute ski/bike/row 1 minute alternating box step ups 1 minute shuttle runs 1 minute kb swings Technique: Burgener EMOM X 10: 1 power clean 1 full clean 1 push jerk Tabatta: Plank
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