STRENGTH 

Power Clean and Push Press

WOD

In Teams of 4 and in 14mins:

30s Slam Ball, 5s transition

STRENGTH/SKILL

Toes to Bar

Barbell Curls

WOD

In 2min and 30sec on a 5min clock x4rds

ROW 500/450

Max Burpee Box Overs in time remaining

STRENGTH 

Alternate on the min for 12min

Elevated Goblet Split Squats

Barbell RDLs

WOD

10MIN FOR QUALITY

• 8KBS
• 6 Push-ups to KB tap
• 4 gorilla rolls ea arm
• 25’ Single suitcase walking lunges

 

STRENGTH 

PISTOLS

WOD

6rds for MAX REPS on a 3min clock alternate A/B. In 1min 30secs:

a) Run 250m (time remaining, Max Burpees)

b) Row 250/225 (time remaining, Max Box Overs)

 

STRENGTH 

ROWS

RING PUSH-UPS

WOD

(10min Ladder)

1Srict pull-up

2DB PUSH PRESSES

50 SINGLE UNDERS

2,4…3,6…

STRENGTH

BACK SQUATS

WOD

3MIN AMRAP, REST 3MIN (repeat)

8/5 BIKE CALS

8 SLAM BALLS (30/20)

STRENGTH 

INVERTED PULL-UPS

and

DBL KB RDLs

WOD

10 Mins For QUALITY

• 8 KBS
• 6 Goblet Squats
• 4 Gorilla Rows ea arm
• 30’ Suitcase Carry ea Side

STRENGTH 

SPLIT JERK SKILLS

WOD

4 Rounds for MAX REPS

IN 3min and :30s

• Run 400m, then…
• AMRAP LADDER 3 Burpees and 3 Toes to Bar…6/6, 9/9…

STRENGTH

• DB SEATED ARNOLD PRESS
• BARBELL STEP BACK LUNGES (front foot elevated)

WOD (partner)

12MIN AMRAP Follow The Leader Style

• 12/8 CAL Assault Bike
• 8 Box Dips or ring push-ups
• 4/3 Strict Chin-ups

STRENGTH 

• CLEAN & JERK
• Deadlifts

WOD

6 rounds for max reps

• MAX BIKE CALORIES in :30sec, then rest :90secs