STRENGTH

BACK SQUATS

 

WOD

In Teams of 3:

10 Rounds for max reps

:20sec MAX SLAM BALLS (5sec Transition)

WOD

4 Rounds for max Calories (1min per rd)

• 15 Plate Ground to Overhead (45/35)
• Max Cals on the Assault Bike (Rest exactly two minutes after the bike)

WOD

3Mins on, 1Min off x 5 Rounds:

• 48 DUs
• 16 Goblet squats 53/35
• 8 Burpees

**pick up where you left off**

STRENGTH

• BACK SQUATS
• Pallof Presses

WOD

10sec on, 20sec off x 8 rounds

• Sled Push 90/45
• BIKE
• HEAVY Goblet Hold

WOD
4 RDS, ea for Distance

EVERY 5mins:

• ROW 2min for Distance
• Immediately 20KBs for quality

WOD

Every 2mins and :30s x 6 rounds

• Run 200m
• 7 Deadlifts (225/155)

WOD

14MIN AMRAP

• 100 jump rope singles
• 30’ walking lunges
• 8KB bent over rows ea arm (53/35)
• 30’ walking lunges

WOD (6min CAP)

12-9-6

• Hang Squat Clean Thruster (115/75)
• Lateral Burpee over bar

Teenagers winning challenges! Nice job Aubrey! 💪🏼🏆

WOD (25-30min)

5min AMRAP

• 10/7 Bike
• 10 Wall balls

REST 5 MIN

5min AMRAP

• 10/7 Bike
• 10 Hang Dbl DB snatch

REST 5MIN

5min AMRAP

• 10/7 Bike
• 10 Dbl DB Front Rack step back lunges

 

 

1. WOD (Partner)

• 80 DU or 120 Singles
• 40 air squats
• 30 Ab Mat sit ups
• 20 Chest to deck push-ups
• 10/7 Strict Pull-ups