Strength
5 rounds - build in first two rounds to a challenging final 3 rounds
3 reps - 1 power clean + 2 front squats + 3 calf raise complex
WOD
For time
18-12-6 (Ladies can do 15-10-5 if they choose)
Cal bike
GHDs or weighted sit-ups
2:00 min rest
18-12-6
Cal bike
Back squat (65/95)
2:00 min rest
18-12-6
Cal bike
Reverse lunges (65/95)
Strength
4 rounds
8 incline curls - straight into…
12 incline DB bench
WOD
20:00 EMOM
10 toes to bar
12 push press (25s,40s)
14 KB swings (yellow, green)
12/16 cal ski
18 ring rows
Strength
6 sets of front squats
2x6 @ 65%
2x4 @ 75%
2x2 @ 85%
WOD
For time
2 wall touch farmer carry
30 med ball cleans
40 cal row
50 box step ups
40 cal row
30 med ball cleans
2 wall touch farmer carry
Strength
5 rounds
12 GHDs
6 strict press - 70%
6 push press - same weight
WOD
18 min EMOM
10/15 cal ski
12 push ups
30 WB Russian twists
Strength
4 rounds
8 hang cleans @ 60%
8 tempo goblet squats (3-1-1)
WOD
20:00 AMRAP
12/15 cal bike
15 DB snatches (30/50)
15 prison box step ups
15 KB pull throughs
10:00 AMHDAP
Strength
4 rounds
8 incline curls - straight into…
12 incline DB bench
WOD
25:00 AMRAP
2 wall touches (stays fixed)
Box jumps - 2, 4, 6…
Pushups - 2, 4, 6…
Curls - 2, 4, 6…
Strength
4 rounds
10 back squat @ 65%
WOD
For Time
100 DUs/200 singles
90 air squats
80 situps
70 KB swings (Russian)
60 cal row
50 pushups
40 gorilla rows
30 cal ski
20 burpees
10 pullups
Strength
4 rounds
10 thrusters (75/95)
Overhead plate carry (treadmill to short wall and back)
WOD
15:00 AMRAP
10 cal ski (row if needed)
:30 hand stand hold
2 wall touches
10 knees to elbows
Dessert
5:00 on cardio machine of choice
Strength
4 rounds
10 deadlift @ 60%
8 toes to bar
WOD
For time
3 rounds
10 med ball box step ups
20 sit ups
30 walking lunges
2:00 rest
3 rounds
20 wall balls
10 burpees
Strength
5 rounds
8 DB incline bench
12 barbell rows
Increase weight each set
WOD
20:00 EMOM
12 push ups
jump rope (100 singles, 50 DUs)
3 wall walks
6 pull-ups
Strength
4 rounds
6 power cleans @ 70%
6/6 weighted Bulgarian squats (double DBs (25/40))
WOD
For time
200 sit ups
10 cal bike every 2:00
10 min EMOM
8 bench @ 70%
8 pull ups
1:00 rest/bar reset
3:00 min to complete 500m row
10 min EMOM
8 thrusters (75/115)
8 reverse lunges (same)
1:00 rest/bar reset
3:00 min to complete 500m row
10 min EMOM
8 incline curls (heavy)
8 incline row (heavy)
3:00 min to complete 500m row
Strength
4 rounds
10 power cleans (60%)
8 toes to bar
WOD
4 rounds
100 singles (jump rope)
:60 side plank (switch at :30)
250m ski/row
16 KB pull throughs
2 wall touches
16 reverse crunches
Strength
5 rounds
6 back squats (75%)
5/5 KB Bulgarian split squat
10 KB calf raises
WOD
18:00 AMRAP
Jump rope - 30 DUs/60 singles
20 gorilla rows
:40 plank
15 goblet squats
Strength
4 rounds
3 bench @ 85%
WOD
4 rounds
4 wall touch
15 push-ups
15 anchored T2B
15 curls (15/25)
15 KB swings (yellow/green)
Strength
10 min EMOM
1 power clean - working your way up to one heavy rep
WOD
36:00 min
E2MOM x 5 sets
50 singles
Bike for calories in time remaining
Rest 3:00
E2MOM x 5 sets
10 burpees
Ski for calories in time remaining
Rest 3:00
20 sit ups
Row for calories in time remaining
Strength
5 rounds
5 snatch (barbell)
10 goblet squats (moderate)
WOD
24:00 EMOM
8 burpee broad jumps
200m row
20 sit-ups
15 wall balls (heavy)
Extended warmup
WOD
Partner workout
40:00 min time cap
300 cal machine of your choice
600 jump rope
250 sit-ups
On the 8, 16, 24, 32 - :60 plank
Portion however you want
One partner working at a time
Strength
5 rounds
8 strict pull-ups
12 GHDs
WOD
20 min AMRAP
2 wall touches
10 push ups
20 air squats
