7 Minute AMRAP (Light Pace)
12 Bar Kips
10 Scap Pulls
8 Ring Rows
6 Walking Lunges Per Leg
125 M Run
Teams Of 3 (Partners Alternate 400 M Runs)
*1 Person Works Inside
*1 Person 400 M Run
*1 Person Rests
*Wear Weight Vest If You Have One*
26 Minute AMRAP:
10 Pullups
20 Pushups
30 Air Squats
*Each Run Counts As 2 Rounds Towards AMRAP Total
100 M Run
5 Lying Rope Pulls
20 Shoulder Taps
:30 Handstand Hold Or Plank Hold
10 Half Burpees
40 Bounding Jumps
100 M Run
Health/Function 3 Rounds/Rest 5 Minutes Between Rounds
300 M Run/100 M OH Plate Walk/20 Walking Lunges/10 Ring Rows/8 Burpees/12 Ab Mat Situps
Performance (RX) 3 Rounds/Rest 5 Minutes Between Rounds
100 M OH Plate Walk (45/25)/10 Strict Chinups/10 Knees To Elbows/10 Burpee Over DB/20 Double DB Lunges (40/25)/400 M Run
Competition/Sport (RX+) 3 Rounds/Rest 5 Minutes Between Rounds
100 Feet Handstand Walk/5 Rope Climbs/10 Burpees To 6″ OH Reach/20 Double KB Lunges (10/Leg)(2.0/1.5)/600 M Run
FOLLOW ROM WOD OR BELOW:
*Banded Shoulder Opener
*LAX Ball Front Deltoid
*Couch Stretch
Coach’s Choice
For Time:
800 M Row/20 Burpees/20 Ring Rows/30 Ab Mat Situps
600 M Row//16 Burpees/16 Ring Rows/24 Ab Mat Situps
400 M Row/12 Burpees/12 Ring Rows/18 Ab Mat Situps
200 M Row/8 Burpees/8 Rings Rows/12 Ab Mat Situps
+
Buy Out: 200 M OH Plate Walk (45/25)
100 M Run
5 Lying Rope Pulls
20 Shoulder Taps
:30 Handstand Hold Or Plank Hold
10 Half Burpees
40 Bounding Jumps
100 M Run
Health/Function 3 Rounds/Rest 5 Minutes Between Rounds
300 M Run/100 M OH Plate Walk/20 Walking Lunges/10 Ring Rows/8 Burpees/12 Ab Mat Situps
Performance (RX) 3 Rounds/Rest 5 Minutes Between Rounds
100 M OH Plate Walk (45/25)/10 Strict Chinups/10 Knees To Elbows/10 Burpee Over DB/20 Double DB Lunges (40/25)/400 M Run
Competition/Sport (RX+) 3 Rounds/Rest 5 Minutes Between Rounds
100 Feet Handstand Walk/5 Rope Climbs/10 Burpees To 6″ OH Reach/20 Double KB Lunges (10/Leg)(2.0/1.5)/600 M Run
FOLLOW ROM WOD OR BELOW:
*Banded Shoulder Opener
*LAX Ball Front Deltoid
*Couch Stretch
Coach’s Choice
Every 8 Minutes For 32 Minutes:
500 M Run
30/24 Calorie Bike
20 Over The Shoulder Ball Slams (40/30)
20 Walking Lunges
4 Minute Row (Increase Pace Each :30)
+
10 Sampson Lunges (5/Leg)
10 Squat Toe Holds
20 Air Squats With Thumbs On Shoulders
+
Warm Up Clean Complex
4 Sets; Increase Weight Each Set
Health/Function
2 Below The Knee Hang Power Cleans+2 Above The Knee Hang Power Cleans+2 Front Squats
Performance (RX)
2 Power Cleans+2 Hang Squat Cleans+2 Front Squats
Competition/Sport (RX+)
1 Squat Clean+2 Power Cleans+1 Squat Clean+2 Front Squats
Every 6 Minutes For 18 Minutes:
Health/Function
18 Russian KBS/250 M Row/12 Over The Shoulder Ball Slams/250 M Row
Performance (RX)
15 Hang Power Cleans (95/65)/15 Over The Shoulder Ball Slams (50/30)/600 M Row
Competition/Sport (RX+)
400 M Row/15 Hang Power Cleans (115/85)/400 M Row/10 Over The Shoulder Ball Slams (100/75)
FOLLOW ROM WOD OR BELOW:
*Banded Wrist Distraction
*LAX Ball Lats
*Grasshopper Hold
Coach’s Choice
5 Rounds:
1 Minute Max Reps DB Push Press (35/20)
1 Minute Max Reps Double Unders
1 Minute Max Reps Calorie Row
1 Minute Max Reps KBS (1.5/1.0)
-1 Minute Rest-
3 Minute Bike (Increase pace each minute)
1 Minute Jumping Jacks
1 Minute KB Halo (:30 Each Way)
1 Minute KB Windmill (:30 Each Way)
10 Empty Bar Push Press
-Select Push Press Or Push Jerk-
-Select Push Jerk Or Push Press-
Health/Function: 4 Rounds:
10/8 Calorie Bike
50 Singles
6 Broad Jumps
-Rest 1 Minute-
Performance (RX) 3 Rounds:
30 Double Unders
10 Broads Jumps
15/12 Calorie Bike
-Rest 1 Minute-
Competition/Sport (RX+) 3 Rounds:
60 Double Unders
20/16 Calorie Bike
-Rest 1 Minute-
Accumulate 75 Banded Pull Aparts
FOLLOW ROM WOD OR BELOW:
*LAX Ball Tricep
*Banded Elbow Opener
*Broken Toe
Coach’s Choice
5 Rounds/Rest 2 Minutes Between Rounds:
400 M Run
10 Burpees
12 Hand Release Pushups
14 Alternating DB Snatches (40/25)
16 Air Squats
*Rotate Different Order Each Round*
5 Half Burpees
10 Light DB Snatches Per Arm
125 M Run
5 Half Burpees
125 M Run
10 Yoga Pushups
5 Half Burpees
4 Rounds/Rest 3 Minutes Between Rounds
*Rotate Different Order Anyway You Want Each Round*
Health/Function
300 M Run/12 Burpees/8 DB Hang Snatch Per Arm/10 Cage Assisted Pushups
Performance (RX)
400 M Run/16 Burpees/16 Alternating DB Snatch (40/25)/16 Hand Release Pushups
Competition/Sport (RX+)
500 M Run/20 Burpees/20 Alternating DB Snatch (50/35)/10 HSPU/10 Clapping Pushups
FOLLOW ROM WOD OR BELOW:
*BB Calf Smash
*Butterfly
*Warrior Pose
