WARMUP
30s Samson Stretch
30s L Hang
100 Singles
3 rounds:
10 Ball Slams
10 Jumping Squats
10 Leg Swings (each leg)
WOD
50 Box Step Ups w/ slam ball
50 Sandbag Tosses over the Low Wall
5 10m Sled Pushes
400m Farmers Carry
5 30m Sprints
This is not a scored or timed workout. Complete all the tasks in any order, breaking them up as necessary. Use any remaining time to work on skills, flexibility or mobility.
WARM UP
400 meter run
20 games push ups
30 wall ball
15 GHD hip extensions
15 GHD sit ups
10 pistols
500 meter row
SKILL
Tabata double unders
STRENGTH
Bench press 40 reps @65%
WOD
10 muscle ups (sub 30 pull ups and 30 dips)
400 meter run
20 KB swings @70/53
400 meter run
30 snatches @95/65
400 meter run
40 calorie row
400 meter run
50 games push ups
400 meter run
WARM UP
800 meter run
20 jumping lunges
30 second samson stretch
10 overhead lunges @45/22
10 pistols
10 KB windmills
SKILL
Glute ham raises
STRENGTH
Front squat 12 sets of 2 @55%
WOD
3 rounds for time
10 overhead squats @135/95
10 box jumps @30/24
WARM UP
1000 meter row or 800 meter run
10 toes to bar
20 ball slams
50 double unders
30 second plank hold (30 seconds in all three positions)
SKILL
10 turkish get ups
WOD
For time
1000 meter row
50 medicine ball slams
50 meter bear crawl
800 meter run
Here's some tips on the double under from the James Brown of jump rope.
WARM UP
400 meter run
20 push ups (hands off deck)
20 GHD sit ups
20 GHD hip extensions
20 burpees
20 butterfly pull ups
10 meter handstand walk
12 HSPU
2 rope climbs
500 meter row
SKILL
3 X 1 minute max rep toes to bar
STRENGTH
Work up to 4RM bench press
WOD
AMRAP in 12 minutes
5 burpees
10 push presses @115/75
2 muscle ups
WARM UP
400 meter run
10 GHD sit ups
10 GHD back extensions
10 walking lunges
10 HSPU
400 meter run
SKILL
Work up to 1RM heaving snatch balance
STRENGTH
Front squat 50 reps @60%
WOD
Part 1:
10 squat snatches @135/95
10 meter sled push @270/135 (outside, width of bridge)
Part 2:
AMRAP in 2 minutes of double unders
Record weight on snatch balance, time on WOD, and double unders
WARMUP
30s samson stretch
2 rounds:
10 Push-ups
10 Good Mornings
10 Squats
10 Sit-ups
10 Leg Swings (each leg)
WOD
3 minutes of Tire Flips
2 minute rest
3 minutes of Ball Slams
2 minute rest
3 minutes of Burpees
2 minute rest
3 minutes of Jumping Lunges
Score total reps. The 2 minute rest will include a 200m run. The remaining time from the 2 minutes is your rest period.
WARM UP
400 meter run
10 pass throughs
10 overhead squats
30 second samson stretch
SKILL
Muscle up skillzz
STRENGTH
Strict press 30 reps @70%
WOD
AMRAP in 12 minutes
10 DB push presses @45/20
10 ab mat sit ups
2 muscle ups
WARM UP
500 meter row
3 rounds
10 good mornings
10 goblet squats
SKILL
Squat clean and jerk skill work
STRENGTH
Front squat 10 sets of 2 @55%
WOD
Tabata
Squat clean @95/65
Airdyne, row or ski erg for calories
L hang for seconds
Double unders
Box jumps @24/18
WARM UP
400 meter run
3 rounds
10 pistols
15 push ups
SKILL
Rope climb skillz
WOD
Part 1 - 500 meter row time trial
Part 2 -
5 rounds for time
10 KB swings @70/53
30 double unders
