Strength: 3 Rounds

10 Standing DB curls and press

10 Bulgarian split squats ea. Leg

10 Hollow/Arch swings

 

Isometric: 4 x 30 secs on 30 secs off

Ring row hold (hold chest between rings)

 

Stretch: Coach led stretch and Open gym

Strength: OHS

Every 90 secs @ 85% of 1rm

 

Cond: For Time

30/21 Cals on Bike 

60 Wallballs 20/14

8 min time cap

*Sprint!!

Strength: Deadlift

Every 90Secs x 10 @ 85% of 1rm

 

Cond:  Every 2:30min complete:

40 DUs +

12/10/8/6/4/2 Thrusters

*Each round the Thrusters go up in weight and down in reps for a total of 6 rounds.  

 

 

Strength: Back Squat

EMOM 10 @ 85% of 1rm

 

Cond: “Deep End” 

5 Rounds

1 min Cal row

1 min Power Cleans 135/95

1 min Lateral Bobs

1 min Rest

1) Warm up

2) Snatch Technique and review

 

Oly: 3 position Snatch complex

Work to a heavy HH+MH+Full

 

Cond: Partner Wod AMRAP 20

YGIG or your choice of:

 

"Cindy"

5 Pull ups

10 Push ups

15 Air squats

 

OR

 

"Mary"

5 HSPU

10 Pistols (Alternating)

15 Pull ups

Strength:  Front Squat

EMOM 10 @ 80% of 1rm

 

Cond: For Time

21-18-15-12-9-6-3

STOH 75/55#

TTB

S1 – 65/45

S2 – 55/35

RX+ – 95/65

Isometric: 3 Rounds

30s Air Squat hold

– 10 sec transition

30s low plank

– 10 sec transition

 

Strength:  4 Rounds

10 DB OH lunges w/2 DBs

10 DB low rows ea. Arm

 

Stretch: Coach led

 

Strength: OHS singles

EMOM 10 @ 80% of 1RM

 

Cond:  Partner WOD FT (groups of 2 or 3) Time Cap 40 mins

*2 People can work at same time

 

 

1) Complete the following:

5000m/4000m/4500m Row

500 DUs

Then…

 

2) Complete the following:

200/140/170cal Bike

100 Burpees

 

 

Strength: RDL's       (10 Min Time Cap)

4×5 @ heavy load 

*Optional to go lighter with deficit for mobility

 

Cond: For Time

 10 Deadlifts 225/155

 10 Deadlifts 275/185

 10 Deadlifts 315/205

 10 Pull ups

 10 CTB

 10 MUs

* Scale DLs to be under tie cap.  Scale pull up bar movements to highest achievable movement.  Ex: 10 PU, 20 CTB if you cant do MUs.

 

 

Strength: Strict Press singles

EMOM 10 @ 80% of 1RM

"Do first 5 sets as doubles if possible"

 

Cond: "MAMBA FOREVER" in memory of Kobe Bryant

AMRAP 14

2 Power Cleams @ 185/125

24 Wallballs 20/14

2 Power Cleans @ 185/125

24 Box Jumps 24/20