Category : WOD

2-3mins @ 70%: row, run, bike or skip. then 2-3 sets of:
-60-90s/side, pec self massage with lacrosse ball
-10-15 perfect tempo push-ups
-60-90s/side super squat mobility drill

Tuesday
Part A: max tempo push-ups in 3mins. Part B: max chin-ups in 3mins. Part C. 500m row time trial. Part D. 15 TGU/side for quality. Rest as needed.

Wednesday
7mins AMRAP: 10 wall ball + 30 double unders. Rest 2mins. 7min AMRAP: 8 OH walking lunges/side + 30 double unders

Thursday
On an 8:00 running clock:
40 ball slams
AMRAP in remaining time of [10 kettlebell swings + 10 burpees]

Friday
in teams of 3 with only 1 team member working at a time, complete: 4mins 1 hand-over-hand rope/sled pull, 4mins of 20m out + 20m back shuttles, 4mins of chin-ups (rotate every 3)

Saturday
2 sets. 1 set = 3min amrap: 20KB swing + 200m run, 2mins rest, 3min amrap: 10cal AD or Row + 30 double unders, rest 2mins

Workout 1
A1. Deadlift 3×3, ramping, rest 45s
A2. DB see-saw press, 3×8-12, rest 90s
B. Single arm band external rotation + retraction drill 3×15/side with 3sec
C. Group Metcon

Workout 2
A1. Barbell Walking Lunges 3×10/side, rest 30s
A2. Tempo Push-ups 3xmax (for quality), rest 30s
A3. Bent-over single supported arm DB row 3×8-10/side, rest 30s
B. Group Metcon

Workout 3
A1. Shoulder Press. 3×5, rest 0sec
A2. Poliquin Step-up 3×20/side, rest 90s
B. L-Sit. accumulate 60sec, rest as needed
C. Group Metcon

Workout 4
A. Back Squat, build to a tough set of 3, then 2×5@85% of that top weight.
B1. GH Raise 4×6-8, rest 45s
B2. Heavy KB swings 4×12, rest 45s
B3. Rope Climb, 4×2-4reps, rest 45s
C. accumulate 60sec of handstand hold.
D. weighted front plank 3x45s, rest 60s between sets.

Workout 1
A. Bench Press 1RM
B. Deadlift 1RM
C. pick 2 skills to work on. 5mins each

Workout 2
A1. Bent-over DB row with fat grips 4×6-8/side, rest 45s
A2. Front Step-up 4×10/side, rest 45s
A3. L-sit, 4x accumulate 15-25sec, rest 45s
B. Group Metcon

Workout 3
A1. single leg box squat 3×10/side, rest 45s
A2. 30sec AMRAP handstand push-ups or tempo push-ups, rest 45s
A3. GHD Hip Extension 3×10, slow tempo, rest 45s
A4. tempo ring row, 3xmax, rest 45s
B. Group Metcon

Workout 4
A1. Back Squat 1@90%, 3×3@85%, rest 90s
A2. Chin-ups, 4×5-8, rest 90s
B. Group Metcon

Workout 5
A. Straight Bar Pull-over practice 3-6mins
B. TGU, 3×3 heavy/side, rest as needed
C1. Heavy single arm KB Swings 4×10/side, rest 60s
C2. GHD sit-ups, 4×10, rest 60s
D. 4mins AMRAP double unders

Workout 1
A. Push Press 1RM
B. Front Squat 1RM

Workout 2
A. Tall snatch 5×2 at light weight, rest as needed
B. Snatch 4×1@70%
C. Group Metcon

Workout 3
A. Snatch 1RM
B. Clean and Jerk 1RM

Workout 4
A1. Back Squat 4×3@80%, rest 90s
A2. Chin-ups 4×4-6, rest 90-120s
B. Group Metcon

Workout 5
A. Straight Bar Pull-over practice 3-6mins
B. TGU, 3×3 heavy/side, rest as needed
C. L-Sit. accumulate 60sec worth
D. Group Metcon