Team WOD-Teams of 3:
Run 400m together
15 Slam Balls (30/20)
30 Pull-Ups (Ring Pulls)
45 Burpees
60 KB Swings (1.5/1)
75 Partner Sit-Ups with Wall Ball (20/14)
Run 800m together
75 Partner Sit-Ups with Wall Ball
60 KB Swings
45 Burpees
30 Pull-Ups (Ring Pulls)
15 Slam Balls
Run 400m together
***Each Partner Completes All Reps @ Each Station Before Moving On***
i.e. All 3 partners must complete 15 slam balls each before moving to Pull Ups.
10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#
Snatches can be G2O (i.e. C&J)
Dyanamic Warm Up
+
3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat
10 Scapula Push Ups
Working on kip and CTB movements.
3 x 4 @ 75%
50-40-30-20-10
Double-unders
Sit-ups
Singles 3:1
150-120-90-60-30
Samson
Couch
**Discuss Open Schedule**
Run/Dynamic
+
6 Min
5 Scap Push Ups
5 Prone Single Leg Raises
5 Bird Dogs
5 Lunges per Leg
5 Muscle Cleans
5 Scare Crows
5 Hang Power Cleans
14 Min EMOM
Even 7 Goblet Squats (2/1.5)
Odd 8 No Push Up Burpees
30 Second Russian Baby Makers (Rest 30)
x4
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
Free Standing Hand Stand if not scale to,
Hand Stand Holds Against Wall if not scale to
Hand Stands from box
*Focus on neutral position while upside down
*Control Midline throughout ROM
*Active shoulders
Lactic Training 2:1
20 Seconds Work (40 Seconds Rest)
AMRAP
1 Power Clean (115/75)
Max Front Squats (115/75)
x6
RX+
(155/115)
QL Lax Ball Hold
20 Second Pigeon Hold with Band
200M/Dynamic
+
6 Min @ 65%
30 Second Samson Stretch (per leg)
5 Squats
5 Push Ups
30 Second Plank Hold
21-15-9
Dead Lifts (135/95)
HRPU
200m run
RX+
(185/115)
HSPU
5 Scorpions per leg
30 Second Frog Stretch/Rest 30 x 3
Run/Row
+
6 Min Progression
5 Cobra
5 Shoulder Reach Throughs
5 Bow and Bends
5 Squats w/ 3 Second Pause
18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar
10 Shoulder Reach Throughs
30 Second Russian Baby Makers x 3
Dyanamic Warm Up
+
3 Rounds:
10 PVC Pass Throughs
10 PVC Dead Lifts
10 PVC Strict Press
10 Second External Rotations (Each Shoulder)
10 PVC Over Head Squat
10 Scapula Push Ups
Prone Single Leg Raise
Bridge Drill
Couch
Run
+
5 Min @ 65%
5 Slam Balls (30/20)
5 Slam Ball Burpee
5 Slam Ball Push Press
5 Bow and Bends
RX:
4 x 6-8
Scaled:
4 Negatives
4 Scapula Pulls
3×3 @ 80%
2 Min AMRAP @ 50%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 75%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
Rest 2 Min
2 Min AMRAP @ 95%
8 DL (135/95)
6 HPC (135/95)
4 Push Press (135/95)
RX+
(155/115) = Same weight at “DT” Workout
10 PVC Pass Throughs
Samson Stretch
Cook Stretch
Dynamic
+
6 Min
5 Bridges (Hip Drive)
5 Shoulder Reach Throughs
5 Single Leg DL
5 Air Squats
3 Rounds
5 Muscle Cleans
5 Scare Crows
5 Power Cleans
Focus on vertical dip/drive
Bar tights to body
Fast elbows
Re-Dip for Catch
Lactic Training
3:1
1 Min Max Cals on Rower
Rest 3 Minutes
x 4
Couch Stretch
Pigeon Stretch
