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Performance / Fitness Options
Every 10 minutes for 40 minutes
Run 400m
15 Burpees
20 DB or KB Step-ups (hold like farmer’s carry)
Run 400m
Performance Option
Strength – 5 Sets
Snatch x 1.1.1 (Rest 15s btwn singles)
Rest 2 min btwn Sets
WOD
AMRAP 10
5 HSPU
10 Pull-ups
15 KBS 53/35
Performance Option
Strength
4 Sets
Tempo Front Sqants x 6 (30×1)
Rest :45s
Single Arm KB Row x 10 (each)
WOD
For Time
500m Row
50 Wall balls 20/14
50 Push-ups
500m Row
Performance Option
Strength – Push Press 5 x 5
WOD
EMOM 12
1 – 5 Power Clean 185/125
2 – Calorie Row 12/9
Performance Option
4 Sets
Deadlift X 6 (across @ 70-75%)
Push-ups X ME
WOD
4RFT
25 KB Swings 53/35
50 Dubs
Performance Option
Teams of 2
AMRAP 30
10 Thrusters 95/65
10 Box Jumps 24/20
400m Run
*Break reps however you want, but must run together
Performance Option
20 min
Build to 1RM
Clean and jerk
WOD
AMARAP 8
4 G2O 185/125
8 C2B Pull-ups
Performance / Fitness Options
Every 8:00 for 40:00 (5 sets)
Row 500/450m
Run 400m
20 Burpee Box Jump Over 24/20
Performance Option
Back Squat 6 x 2 (Build to 2RM)
WOD
4 RFT
20 Wallballs 20/14
10 Toes-to-bar
5 Power Cleans 155/105
0-15 warm-up
15-20 explanation
20-40 strength
40-55 WOD
55-60 cool down
Performance Option
Shoulder Press
6 x 3 across @ 75-80%
WOD
12 min EMOM
1- Max Dubs :40
2- Max Strict HSPU :40
3- Max Burpees :40
0-15 warm up
15-20 explanation
20-40 strength
40-55 WOD
55- cool down
