Strength
4 rounds
8 weighted box step ups
16 reverse lunges
Increase box step up weight each round
WOD
30 min - E6MOM
400/500m row or ski
15 GHDs
15 box jump overs
10/15 push ups
Strength
4 sets
8 DB curls
8 DB OH strict press
8 DB rows
(same weight for all three; increasing each round; don’t put the weight down between movements)
WOD
5 rounds
20 cal row
20 gorilla rows - greens
50 singles/25 double unders
Crab walk to the end of the rig and back
Strength
3 rounds
5 front squats (50% of back squats ORM)
10 weighted reverse lunges (dual KB front rack)
WOD
3x300 AMRAP - 1:00 between each
Round 1
10 cal row
10 wall balls
Round 2
10 cal bike
10 air squats
Round 3
10 cal row
10 cal bike
Then 2:00 rest
14:00 E2MOM
10 DB deadlifts (start at 0:00)
Steady bike in remaining time
Strength
4 rounds
8 deadlifts @ 60%
4/4 Bulgarian split squats (dual DB, increase weight each round)
WOD
5 rounds
16/20 cal bike
30 weighted Russian twists
:30 side plank
20 KB pull throughs
:30 other side plank
Strength
4 sets
10 seated DB press (increase weight each set)
10 curls (increase weight each set)
10 lateral shoulder raises
WOD
18 min AMRAP
Long wall run
10 bench dips
60 singles/30 DUs
10 push-ups
Strength
4 rounds
5 front squat @ 70%
WOD
For time
1000m row
—
3 rounds
10 burpee box step overs
10 med ball cleans
-
1000m row
Strength
4 rounds
15 heavy wall balls (should be 1-2 weights above normal weight)
5 pull-ups
WOD
24 min AMRAP
Increase each round
Run wall touch - 1, 2, 3…
Sit-ups - 10, 15, 20…
Wall walks - 1, 2, 3…
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