PARTNER WOD:AMRAP 9:100m Run9 Pull-ups9 Russian KBS Rest 1:00 AMRAP 7:100m Run7 Pull-ups7 Russian KBS Rest 1:00 AMRAP 5:100m Run5 Pull-ups5 Russian KBS Rest 1:00 AMRAP 3:Max Synchro Burpees P1 performs one full round while P2 completes max burpees. Switch after each round. Last AMRAP is synchronized burpees so no switching. Both partners work at […]
STR: Bench Press WOD:ON A 4MIN RUNNING CLOCK FOR 3 SETS:12 Alt DBL DB Push Press 10 TTB14 Box Crawl Overs 10 TTB12 Alt DBL DB Push Press Max Distance Row In Remaining Time.
STR: Front Squats WOD:“STAIRWAY TO HEAVEN”For Time:4-6-8-10-8-6-4Barbell Back Rack Lunge + Lunge + Squat (95/65) *From Floor8-12-16-20-16-12-8Up Downs Over Bar20-20-20-20-20-20-20Double-Unders
STR: DB Work WOD:EMOM 20:1- 15/12 Cal AB2- Max NO PUSH-UP Renegade Rows3- Plank Hold4- Plate GTOH5- Rest
STR: Week 4 of 9 Push Jerks WOD:“COWABUNGA”Every 3:00 for 5 Sets:10 Push Press (115/75)15 Push-ups20 Box Jump Overs (20) Rest the remaining time.
STR: Week 4 of 9 Deadlifts WOD:AMRAP 12:200m Run6 Deadlifts6 Hang Power Cleans6 Front Squats
PARTNER WOD: AMRAP 20: 20 Toes To Bar 40 Russian KBS 60/45 Cal AB ⁃ Partner 1 works while P2 rests. Switch as needed. Partner resting holds KB anyway above hips. If KB touches the ground at any point during AMRAP, both partners complete 20 sit-ups each before resuming.
STR: Week 3 of 9 Front Squats WOD: EMOM 16: Alternating between, 1- 15 Front Squats 2- 20 DBL DB Floor Press 3- Max Burpees 4- Rest
STR: Week 3 of 9 Push Jerks WOD: “AVA” AMRAP 20:53: 400m Run 21 Ground To Overhead (95/65)
STR: Skills WOD:3 Rounds:25/20 Cal Row Rest :3010 Pull-ups Rest :3020/15 Cal Row Rest :3024 Alt V-Ups Rest :3015/12 Cal Row Rest :3010/10 SA DB Upright Rows Rest 1:00
