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
Strength
4 rounds
10 weighted box step ups (start with 25s/40s and build each round)
10 walking lunges
WOD
For time
4 rounds
15 air squats
10 pushups
5 pullups
Run - 16 wall touches (8 full laps - a mile-ish)
Repeat 4 rounds
Strength
4 rounds
8 DB push press
12 lateral shoulder raises
WOD
15:00 AMRAP
:30 handstand hold
15 cal bike
12 GHDs
50 DUs/100 singles
(WOD is a repeat from February if you want to reference score)
Strength
4 rounds
10 KB swings (green/red)
10 wall balls (20/25)
Both intended to be one weight higher than normal
WOD
For time
15 deadlft (105/135)
12 hang clean (105/135)
9 front squat (105/135)
80/100 cal row
Repeat bar work
100 sit ups
Repeat bar work
(if you are feeling spicy, this is actually supposed to be 3 rounds of the bar work, row, 2 rounds, sit ups, 1 round)
Strength
4 rounds
8 front squats
20 walking lunges
WOD
For time
100 box jumps
6 pushups at the top of every minute
Strength
4 rounds
8 incline curls - straight into…
12 incline DB bench
WOD
20:00 EMOM
10 burpees
12 push press (25s/40s)
14 GHDs
16 cal ski
18 ring rows
Strength
Strength
3 rounds
12 deadlift @ 65%
:45 wall sit
WOD
4 rounds - 4:00 each
Row (400m/500m)
10 DB thrusters (25s/40s)
Max box step ups (same weight)
1:00 rest between rounds
Strength
4 rounds
6 cleans @ 70%
5 pull-ups
WOD
For time
5, 10, 15, 10, 5 - goblet squats (yellow/green)
10, 20, 30, 20, 10 - KB swings (yellow/green)
:30, :45, 1:00, :45, :30 - plank
75, 125, 175, 125, 75 - jump rope
Strength
4 rounds
10 bench press @ 60%
10 GHDs
Sled pull - (70/90) full length of rig
WOD
18:00 AMRAP
12 cal ski or row
:30 handstand hold
12 gorilla rows
12 push ups
Strength
5 rounds
8 back squat @ 65%
12 (6/6) weighted Bulgarian split squat
WOD
Becca’s Back
5 rounds 20 cal bike
20 sit ups
5 medball cleans
3:00 min rest
1000m row
Strength
4 rounds
8 (4/4) DB snatch - building weight
12 KB deadlift
Overhead plate carry (35/45) blue mat to short wall
WOD
For time
Farmers carry - 4 walls
40 wall balls
2000m row
40 burpees
Farmers carry - 4 walls
Strength
8:00 EMOM
10 pushups - emphasis on full extension, chest to floor - when you can no longer do this, modify to knees, then bar. Start each round attempting Rx
WOD
24:00 EMOM
12 cal row
16 KB pull throughs
12 banded tricep pull downs
16 reverse crunches
Strength
4 rounds
8 dual DB cleans (increase each round)
12 barbell sumo high pulls
WOD
24:00 or 20:00 AMRAP
Run (two walls)
Pull a card from the deck
Diamond - 13 DB snatches (35/50)
Spade - 13 medball cleans (30/50)
Club - 13 KB swings (yellow/green)
Heart - 13 weighted lunges (15s/25s)
