WOD
Cardio Burn:
E2MOM x5
1k Bike
-Into-
E2MOM x5
200m Run
-Into-
E2MOM x5
300m Row
OLY:
Snatch Waves
3, 2, 1 x3
(Try to add 10 lbs after each new set)
+
CJ Waves
3, 2, 1 x3
(Try to add 10 lbs after each new set)
Wod:
In Teams of 2
100 Pull Ups
*Partners Run 200m Then Switch
200 Air Squats
*Partners Bike 10 Cals Then Switch
300 Push Ups
*Partners Row 10 Cals Then Switch
Strength:
Front Squat
4x4
Wod:
4 Rounds
20 Wall Balls (20/14)
20 Toes to Bar
40 Air Squats
40 Sit Ups
Strength:
3 Rounds
“Butts and Gutts”
30 Single Leg V Ups
30 Glute Bridges
20 Candlesticks
20 Fire Hydrants
10 Ab Roll Outs
10 Shrimp Squats
Wod:
3 Min AMRAP
30/24 Cal Row
Max Devils Press (50’s/35’s)
-Rest 1 Min-
3 Min AMRAP
20/16 Cal Row
Max Devils Press (50’s/35’s)
-Rest 1 Min-
3 Min AMRAP
10/8 Cal Row
Max Devils Press (50’s/35’s)
Strength:
Clean and Jerk
1, 1, 1, 1, 1
Wod:
E2MOM x5
10/8 Cal Echo
10 CJ (95/65)
-At 15 Min-
For Time
50/40 Cal Echo
50 CJ (95/65)
Strength:
Wtd Pull Up
3x2
Wod:
3 Rounds
25 Pull Ups (Rx+ CTB)
25 Burpee Box Jump Overs (24/20)
Strength:
Thruster
Build To A Tough Single
Wod:
4 Rounds
17 Thrusters (95/65)
76 Double Unders
REGULAR HOURS
Cardio Burn:
5 Rounds
600m Run
30 Cal Bike/Row
OLY:
5 Sets
Clean + Front Squat + Jerk
+
5 Sets
5 Clean High Pulls
Wod:
In Teams of 2
3 Rounds
75 Double Unders
50 Synchro Air Squats
+
3 Rounds
75 Double Unders
25 Synchro Wall Balls (20/14)
+
3 Rounds
75 Double Unders
50 Synchro Lunges
Strength:
Snatch
2, 2, 1, 1
Wod:
11 min AMRAP
22 Db Snatches (50/35)
11 Toes to Bar
22 OH Lunges (50/35)
3 Sets
5 Bench Press
5 Wtd Pull Ups
+
3 Sets
15 Db Bench
15 Db Bicep Curls
Wod:
5 Min Max
Burpee To Bar
-Rest 3 Min-
5 Min Max
Cal Row
Strength:
Deadlift
5x5
Wod:
15-10-5-10-15
Box Jump Over (30/24)
5-5-5-5-5
Power Clean (225/155)
Strength:
Strict Press
5x3
Wod:
Every 5 Min x3
90 Sec Max
Cal Bike
90 Sec Max
Push Press (95/65)
90 Sec Max
Pull Ups
Strength:
Back Squat
6, 4, 2
Wod:
For Time
60 Wall Balls (20/14)
40 Double Unders
20 Burpees
-Rest 1 Min-
40 Wall Balls (20/14)
40 Double Unders
20 Burpees
-Rest 1 Min-
20 Wall Balls (20/14)
40 Double Unders
20 Burpees
Cardio Burn:
25 Min AMRAP
50 Cal Bike 50 Kb Swings
50 Cal Row
50 Push Ups
OLY:
5 Sets
1 Power Snatch
1 Squat Snatch
+
Snatch Grip Deadlift
5x5
Wod:
In Teams of 2
For Time
100 Toes to Bar
100 Box Jump Overs (24/20)
100/80 Cal Row
100 Box Jump Overs (24/200
100 Toes to Bar
*Partition Anyway / Both Partners Can Work At Same Time
Strength:
“Ez Ab Day”
5 Rounds
15 Atomic Sit Ups
15 Reverse Crunches
30 Sec Hollow Body
15 Alt Oblique Raise
15 Db Side Bends
Wod:
5 Rounds
15/12 Calories
15 Burpees
Strength:
Push Press
Build To A Max
Wod:
3 Rounds
15/12 Cal Bike
15 S2O (95/65)
-Rest 1 Min-
2 Rounds
15/12 Cal Bike
15 S2O (135/95)
-Rest 1 Min-
1 Round
15/12 Cal Bike
15 S2O (185/125)
Strength:
Step Back Lunge
5x5 / Leg
Wod:
For Time
50 Wall Balls (20/14)
100 Double Unders
150’ Walking Lunge (53/35) 100 Double Unders
50 Wall Balls (20/14)
Strength:
Every 3 Min x5
3 Power Snatches
Wod:
30-20-10
Db Snatch (50/35)
Burpee Box Jump Over (24/20)
Rx+
30-20-10
Db Snatch (70/50)
Burpee Box Jump Over (30/24)
Cardio Burn:
2 Sets
EMOM x5
5 Devils Press (50/35)
-Rest 1 Min-
EMOM x5
10 Burpees Over Rower
-Rest 1 Min-
EMOM x5
15/12 Cal Row
-Rest 5 Min-
OLY:
5 Sets
Snatch + Hang Snatch
+
5 Sets
Clean + Hang Clean
Wod:
In Teams Of 2
2 Rounds
50 Cal Bike
25 Snatches (135/95)
50 Cal Bike
25 CJ (135/95)
Strength:
Back Squat
4, 3, 2, 1
Wod:
40-30-20-10
Wall Ball (20/14)
10-20-30-40
Toes to Bar
Strength:
3 Sets
20 Crush Grip Rows
20 Crush Grip Bench
+
3 Sets
20 Crush Grip Curls
20 Crush Grip Presses
Wod:
9 Min AMRAP
20 Cal Row
90 Double Unders
20 Push Press (50/35)
Strength:
Power Clean
Build To A 5 Rep
Wod:
For Time
50 Deadlifts (185/125)
50 Bar Facing Burpees
50 Deadlifts (185/125)
Strength:
Push Press
5, 2, 5, 2, 5
Wod:
5 Rounds
20 Push Press (75/55)
20 Pull Ups
*EMOM Until Finished
5 Box Jumps (24/20)
Strength:
Front Squat
3, 2, 1
Wod:
30-20-10
Cal Bike
600-400-200m
Run
120-80-40
Double Unders
Cardio Burn:
30 Min AMRAP
30 Cal Bike
600m Run
90 Cal Row
OLY:
Muscle Snatch
1x1
+
Snatch
1x1
+
Snatch Pull
3x3
Wod:
In Teams of 2
10 Rounds
20 Toes to Bar
20 Wall Balls (20/14)
20 Cal Bike