Down+Back:
Knee To Chest
Calf Walk
Frankenstein’s
Buttkicks
Power Skips
Karaoke Shuffle
20 Step Ups
+
Warm Up DB Manmaker At Lighter Weight
Teams Of 2: Partners Alternate Full Rounds
20 Rounds:
8 Lateral Burpee Over DB
6 Box Over Jumps (24/20″)
4 DB Manmakers (40/25)
FOLLOW ROM WOD OR BELOW:
*LAX Ball Mid Back
*Banded Shoulder Opener
*LAX Ball Pec
Coach’s Choice
7X4 Minute AMRAP’s/Rest 1 Minute
*Pick Up Where You Left Off
300 M Row
10 Ring Rows
15 Box Step Ups (24/20″)
20 Alternating DB Snatches (35/20)
25 Ab Mat Situps
30 Air Squats
1000 M Bike (Increase Pace Each 200M)
:45 Dead Hang From Rig Or Rings
15 Bar Kips
10 Squat Toes Holds
10 Air Squat With Thumbs On Shoulders @ 20×1 Tempo
+
Warm Up Clean Weight
7X3 Minute AMRAP’s/Rest 1 Minute
*Pick Up Where You Left Off
Health/Function
5 Hang Power Clean
9/7 Calorie Bike
9 Air Squats
9 Banded Rows
Performance (RX)
4 Power Clean (135/95)
6 Front Squats
10/8 Calorie Bike
6 Pullups
Competition/Sport (RX+)
5 Power Clean (165/115)
7 CTB Pullups
5 BB Front Rack Lunge Per Leg (165/115)
14/11 Calorie Bike
FOLLOW ROM WOD OR BELOW:
*Banded Lat Distraction
*BB Quad Smash
*Banded Couch Stretch
Coach’s Choice
EMOM For 28 Minutes:
1st: 8-10 Pushups+8-10 DB Push Press (35/20)
2nd: 12-15 Calorie Row
3rd: 12-15 KBS (1.5/1.0)
4th: 125 M Run
15/12 Calorie Row
+
10 Shoulder CARS
10 Shoulder Thrus Per Side
10 Elbow Openers Per Side
10 Over Under Hugs
10 Elbow Pulls Per Side
Health/Function:3X8-10 Standing DB Curls @ 30×1 Tempo
Performance (RX): 3X6-8 Standing BB Curls @ 30×1 Tempo
Competition/Sport (RX+): 2 Legless Rope Climbs
-Rest 2 Minutes Then Go Back To A2-
9 Minute AMRAP:
Health/Function
6 Pike Pushups
8 KBS
10/8 Calorie Row
Performance (RX)
6 HSPU
9 KBS (1.5/1.0)
15/12 Calorie Row
Competition/Sport (RX+)
25 Kipping Def HSPU (6/4″)
25 Calorie Row
50 KBS (2.0/1.5)
Max Effort Calorie Row With Time Remaining
FOLLOW ROM WOD OR BELOW:
*Banded Forearm Distraction
*LAX Ball Tricep
*BB Quad Smash
Coach’s Choice
30 Minute AMRAP:
4 DB Thrusters (40/25)
6 Toes 2 Rings
12/10 Calorie Bike
18 Walking Lunges
24 Double Unders (72 Singles)
50 Bounding Jumps
30 Jumping Jacks
25 Scap Pulls
20 Bar Kips
20 Standing Calf Raises
10 Ankle Circles Each Way
10 Air Squats With Thumbs On Shoulders
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
FOLLOW ROM WOD OR BELOW:
*KB Calf Smash
*LAX Ball Pec Minor
*Banded Bully
Coach’s Choice
5 Rounds:
25/20 Calorie Bike
15 Burpees
400 M Run
15 Over The Shoulder Ball Slam (50/30)
-Rest 2 Minutes Between Rounds-
3 Minute Row (Increase Pace Each :30)
30 Buttkicks
20 Knee To Chest Holds
10 Ankle Pulses Per Leg
10 Half Burpees
10 Power Jumps
Health/Function
8 Rounds: (Rest 1 Minute Between Rounds)
125 M Run
7 Burpees Or Half Burpees
10/8 Calorie Row
Performance (RX)
5 Rounds: (Rest 1 Minute Between Rounds)
18/15 Calorie Row
6 Burpees
300 M Run
6 Burpees
Competition/Sport (RX+)
4 Rounds: (Rest 2 Minutes Between Rounds)
7 Burpees To 6″ OH Reach
28/22 Calorie Row
7 Burpees To 6″ OH Reach
500 M Run
7 Burpees To 6″ OH Reach
FOLLOW ROM WOD OR BELOW:
*LAX Ball Front Deltoid
*LAX Ball Scapula
*Foam Roll Mid Back
Coach’s Choice
For Time:
20 Burpees Over DB
40 Alternating DB Snatches (40/25)
60 Ring Rows
80 KBS (1.5/1.0)
60 DB Goblet Squats (40/25)
40 Alternating DB Snatches (40/25)
20 Burpees Over DB
