WODS

A1. Back Squat with Chains @ 20X1, 5-5-5-5, rest 2 min A2. Pull-up Cluster @ 30X0, 2.2.2 x 4 sets; rest 2min – (switch from wide pronated, to shoulder width pronated, to supinated through the cluster) + 3 rounds for…

Three sets of: Jumping Squats x 8-10 reps (use approximately 40-50% of your 1-RM) Rest 30 seconds Russian Kettlebell Swings x 20 reps (unbroken) Rest 3 minutes + 6-8 sets at Max effort: 20yd Prowler Sprint (heavy but fast!) 20yd…

5 minutes of work @ 75% effort: Row 150m 5 Toes to Bar –3 min recovery 5 min @ 75%: 100m Run 5 Burpees –3 min recovery 5 min @ 75%: 25 Double Unders 5/arm KB Snatch @ 16kg –3…

A. Four sets of: Weighted Supinated-Grip Pull-Ups x 2-3 reps @ 2110 Rest 10 seconds Unweighted Supinated-Grip Pull-Ups x Max reps @ 2110 (no kipping!) Rest 3 minutes B. Three rounds for time of: Dumbbell Ground to Overhead x 10…

A. Four sets of: Deadlift x 3 reps @ 20X1 Rest 90 seconds Ring Dips x 8-10 reps @ 20X2 Rest 90 seconds B. Against a 3-minute running clock, complete as many rounds and reps as possible of: Kettlebell Swings…

A. 15 minute Clean and Jerk technique + B. Two sets for max reps of: Against a 6 minute running clock, Row 1000 Meters Back Squat x Max Reps (Men=bodyweight, Women=3/4 bodyweight) Rest as needed between sets.

A1. Close Grip Bench Press @ 30X1; 4-6 x 5 sets; rest 2 min A2. Clean Grip Deadlift @ 3030, 5-7 x 5 sets; rest 2 min + 3 sets through 1. Shuttle Run; 10,20,30m 2. Anchored Sit-Ups 3. Double…

4 rnds for time of: 25 Kettlebell Swings (24/16 kg) 7 Push Presses (135/95 lbs.) 400 Meter Run

A. Four sets of: Turkish Get-Ups x 2/arm Rest :45 sec Russian Step Ups x 10/leg Rest :45 Box Jump x 15-20 unbroken Rest :45 sec B. Six sets of: 30 Seconds of Dumbbell Push Press 30 Seconds of Rest…

A. HB Back Squat @ 40X0; 10,8,6,4,2; rest 2.5 min b/t sets – add weight per set B. Hang Squat Clean – 2 every 30 sec TnG for 8 minutes + Airdyne Sprints :20 All Out! 2:30 active rest Repeat…

10 min @ 90% aerobic: 10 wall balls 5 burpees 15 double unders 5 toes to bar + (rest 5 min) 10 min @ 90% aerobic: 250m row 10 Dips 15 double unders + (rest 5 min) 10 min @…

A. Front Squat @ 30×1; 3,2,1,3,2,1 + 1 max rep set @ BW for Males, .75 for Females. Rest 2-3 minutes between sets B. Three rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run

A. Four sets of: Front Racked Alternating Reverse Lunges x 8-10/leg Rest 90 seconds Weighted Pull-Ups x 4-6 reps @ 2110 Rest 90 seconds B. For time: 40 Wall Ball Shots 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20…