Workout of the Day (WOD)

General Warm Up

2k Bike

12-10-8

Gymnastics Kips

Med Ball Cleans

Burpees

Strength

Strict Press

5x4 @75-85%

First and last sets must be at 75%

Pull Up Progression Warm Up

1-2 times through, all unbroken

1 Pull Up + 1 Kip

2 Pull Ups + 1 Kip

3 Pull Ups + 1 Kip

Conditioning

AMRAP 8 Minutes

12 Chest to Bar Pull Ups

12 DB Deadlifts 30-70lbs

12 Lateral Burpees over the Bar

Accessory Work

2 Rounds

:15 Row for Meters

1:45 Rest

:30 Row for Meters

2:30 Rest

:45 Row for Meters

3:15 Rest

Score is total Meters

At Home WOD

General Warm Up

20 Step Through/Front to Back Lunge

Pigeon Pose, 1:00/side

2:00 Squat Therapy Hold

20 Air Squats

Run 400m

Workout

20 Rounds

15 Air Squats

3 Busters 50/35s

A buster is a Burpee + a Squat Clean Thruster

25 minute cap

Accessory Work

100m Suitcase Carry each arm

Mobility/Activation Recommendation

1:00 Wrist Stretch

General Warm Up

On a 6:00 Clock

Row 500m

30 Empty Bar Push Press

Max 25’ Handstand walks in remaining time

Strength

Push Press

4 @70-75%

3 @75-80%

2 @80-85%

3 @75-80%

4 @70-75%

Conditioning

4 Rounds

Run 400m

100m Sandbag Carry 50-150lbs

Accessory Work

For Time:

100/80 Assault Bike Calories*

*1 Rope Climbs on the minute every minute,

including at 0:00, until you reach 100 Calories

12:00 Cap

At Home WOD

General Warm Up

:30 Butt Kicks

:30 High Knees

40 Arm Circles (20 forward, 20 backward)

15 KB Swings

15 Burpees

Then, 1:00 Calf Stretch per side

Workout

5 Rounds

Sprint 300m

30 KB Swings 53/35lbs

Rest 2:00

Accessory Work

5x30 Single Arm Row (15/arm)

General Warm Up

1:00 Lunge and Reach

1:00 Squat and Twist

15 Squats

15 Empty Bar OH Squats

Then,

Tall Snatch Warm Up, 5 reps in each position

Strength

Every 4 Minutes for 16 Minutes

Perform the following as an unbroken complex

TWICE

You may drop the bar between full complexes

Squat Snatch + OHS + Hang Squat Snatch + 2 OHS +

Squat Snatch + 3 OHS

Conditioning

EMOM Until Completion

7 Toes to Bar

Max Wallballs 20/14lbs with remaining time

*Rest 1:00 after every 2 rounds.

Continue with 2 minutes of work and 1 minute of

rest until 100 Wallballs have been completed. Each

working minute, you must buy in with 7 toes to bar.

Accessory Work

5 Rounds

1 Comfortable unbroken set of Ring Muscle Ups

Rest 3-5 Minutes

At Home WOD

General Warm Up

2 Rounds

Run 200m

:20 HS Hold

15 S-arm DB Squats (DB in front rack)

:20 HS Hold

Then, mobilize shoulders, hips, and upper back.

Workout

30-20-10-5

Alternating DB Squat Snatch 50/35lbs or 75/55lbs Barbell

HSPU

Accessory Work

3 Sets for Quality

20 S-Leg Glute Bridges

2:00 Plank (1:00 elbows, :30 per side on elbow)

20 Hollow Rocks

General Warm Up

4 Rounds

8 Ring Rows

8 Barbell “Very Good For You"s*

8 Burpees over Bar

*One Very GFY is - L-Side reverse lunge, R-Side

reverse lunge, thruster.

Mobility/Activation Recommendation

Double LAX Ball T-Spine Smash, 2:00

Strength

Build to a Heavy Complex of:

Power Clean + Push Jerk + 2 Front Squats +

Squat Clean + Jerk

Conditioning

AMRAP 12 Minutes

16/12 Calorie Row

16 HSPU

Accessory Work

AMRAP 3 Minutes x 3

12/9 Calorie Bike

3 Sandbag Cleans 70-150lbs

Rest 3:00

At Home Workout

General Warm Up

6 Rounds

Plate Hops

:40 Work

:20 Rest

Then

20 Lunges w/ a twist

4 Per Side, Turkish Get Ups

Workout

2 Rounds

Run 400m

30 DB Push Presses 50/35lbs

30 DB Front Rack Lunge Steps 50/35lbs

Run 200m

Rest 5:00

Accessory Work

40-30-20-10

Russian Twists w/ 25lb Plate/DB/KB

Rest as needed between sets