3min Bike/Ski/Row
2 RDs:
10m Duck walk
10 sumo squats
10 banded pull aparts
10 banded presses
10 Lu Raises
Burgener warm up
1st EMOM-3 Tall Snatch w/pause at bottom
2nd EMOM-Hang Snatch High Pull
3rd EMOM-2 Snatch Balance w/pause at bottom
Run 1 mile
4 RDS
50m SADBFC (50/35) alt hand @25m
25 AMSU or GHD
Run 800
4 RDS
15 burpee bar touch
25 🇺🇸 KBS (53/35)
Run 800
4 RDS
20 pushups
20 alt v-ups (L/R =2)
Run 1 mile
Coach’s Choice
Every minute on the minute for a total of 3 rounds perform:
– 12/9 Cal Bike
– 20 Hand Release Push-ups
– 20 Double-unders
– 20 Med Ball Russian Twists (L/R = 1)
Grab a partner and goooooo!!!
In teams of 2 – I GO, U GO
Total of 20 rounds for time of:
– 5 Hang Squat Cleans 135/95
– 5 Front Squats 135/95
– 5 Shoulder-to-overhead 135/95
~ One partner working at a time.
~ Complete full round before tagging in your partner.
~ HAVE FUN!!!!!
400m Run
World’s Greatest Stretch
3 sets:
5 Ashley’s (burpee+ jumping pullup+ air squat)
5 HSPU/ 5 Pullups
5 Thrusters/ Wallballs
5 Clean and Jerks (partner wod)
*build in weight for barbell movements,
5 Rounds For Time:
9 HSPU
15 RIng Dips
21 Thrusters 95/65
200m Run
From Australian Hero Games, this Hero WOD is dedicated to Private Luke Worsley, 26 years of age from Sydney. He was killed by small arms fire while participating in a planned and deliberate attack by our forces against Taliban leaders and their supporters in Uruzgan Province on the 23rd November 2007.
25 Minute AMRAP: “I Go, You Go”
5 Rounds each:
5 Wall balls(20/14)
5 Pull-ups
1 clean & jerk(135/85)
4 rounds each:
5 Wall balls
5 Pull-ups
1 clean & jerk(155/105)
3 Rounds each:
5 wall balls
5 Pull-ups
1 clean & jerk(185/125)
Max rep clean & jerks in remaining time
(185/125)
*One athlete completes a full round and the other athlete rests, then switch.
Rx+= 3/2 Bar Muscle Ups
185/125, 205/135, 225/155
Barbell Warmup
5 minute AMRAP: with empty barbell
5 Deadlift
5 Hang Power Clean
5 Push Jerks
50m Run
Deload Week-
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
For Time:
15 Power Cleans 95/65
12 Power Cleans
9 Power Cleans
6 Power Cleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
**After each set run 100m
Rx+=135/95
500m Row
10 Inch Worms in place
5 Burpee bar touch
10 box jumps
5 Burpee bar touch
5 Deadlifts
*build in weight for the deadlifts
Deload Week-
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
3 Rounds For Time:
500m Row
15 Burpee Box Jumps 24/20″
400m Run
10/side Half kneeling shoulder opener (against wall)
3 sets:
3 Hang Power Snatches
3 Snatch Balances
10 Kip swings/ ring rows/ pullups
*build in weight and progress through to pullups
Deload Week-
1×5 @ 40%
1×5 @ 50%
1×5 @ 60%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
On a 20-minute clock, perform a 400 meter run, then complete as many Pull-Ups as possible in a single set (unbroken, meaning a drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set). Continue immediately to another Run and another max set of Pull-Ups. Repeat until the 20-minutes is up.
SCORE= Total pullups (ex. 55 pullups would be 0 rounds+ 55 reps)
