W.O.D.
Alphabet soup
Every 5 min for 6 sets:
- A) 15-30 Wall Balls
- B) 5 Power Cleans
- C) 3-8 Muscle Ups/Pull ups
- D) 20-60 Double Unders
Order:
- ABCD
- BDAC
- CABD
- DBAC
- ACDB
- BACD
Warm Up:
2 rounds:
- 15 Seated Leg Curls
- 10 Single Leg RDL/Leg
- 10 Cossacks + 10 Pause Goblet Squats
- 10 Cuban Press
Strength:
A1) 3 sets: 3-6 Front Squats + 3-6 Back Squats
A2) 3 sets: 8-10 DB Incline Bench Press + 3-6 Flat DB Bench Press
Conditioning:
Partner WOD – For time:
- 20 DB/KB Thrusters
- 100 ft. DB/KB Overhead Walking Lunge
- 20 DB/KB Bent Over Row
- 30 DB/KB Front Squats
- 100 ft. DB/KB Front Rack Walking Lunge
- 20 DB/KB Bent Over Row
- 40 DB/KB Deadlifts
- 100 ft. DB/KB Farmer Carry Walking Lunge
- 20 DB/KB Bent Over Row
-Split reps
Choose one of the following:
Engine:
2 sets:
- 5 min @ sustainable pace on Machine
- rest 1 min
Gymnastics:
9 min EMOM:
- 1-2 Rope Pulls
- 5-10 Pike Push ups
- 30 sec Hollow Hold
W.O.D.
Partner WOD – 18 min AMRAP:
Alternate between
- 8 Toes to Bar
- 10 Single Arm DB Hang Clean & Jerk
- 14/12 Cals on Machine
and
- 8 Sit ups
- 10 Single Arm DB Hang Snatch
- 14/12 Cals on Machine
-alternate rounds
Warm Up
2 rounds:
- Band Shoulder Series
- 10 DF Cuban Press
- 8 Split Squat Rock Backs/side
- 90 sec Rolling Plank
Strength:
A1) 3 sets: 3-6 Strict Press + 3-6 Push Press
A2) 3 sets: 5-15 Pronated Strict Pull ups. Rest 15 sec. 3-6 Supinated Strict Pull ups
Conditioning:
Partner WOD
60-40-20:
- Calories on Machine
- Bulgarian Split Squats
-Split reps
Choose one of the following:
Engine:
10 min EMOM:
- 10 sec Sprint on Machine
Gymnastics
Bar Muscle Up Skill Work
W.O.D.
3 sets – 90 sec ON/OFF:
- 15/12 Cals on Machine
- 50 Double Unders
- Muscle Ups/Burpee Pull ups/Burpee to Pull up Bar
3 sets – 90 sec ON/OFF:
- 3 Wall Walks or 100m on Machine
- 15 KBS
- Box Jump Step Downs or Step Ups for remainder
Warm Up
2 rounds:
- Band Shoulder Complex
- 30 sec Close Grip Bar Hang
- 15 Rocking Hip Flexor Mob/side
- 5 Spiderman Complex
Strength:
A1) 3 sets: 6-8 RDL + 3-6 Deadlifts
A2) 3 sets: 5-15 Dips/Floor press + 5-15 Push ups
Conditioning:
Partner WOD – 3 sets:
- 5 Reverse Lunge + Step Up/side
- 10 x 1 Arm Row/side
- 10 Shuttle Runs
I go, You go
Partner WOD
26-22-18-14-10:
- Muscle Up/Pull ups
- Clusters (Clean + Thruster)
-Split the reps
Warm Up:
2 rounds:
- 15 Seated Leg Curls
- 10 Single Leg RDL/leg
- 10 Cossacks + 10 Pause Goblet Squats
- 10 Cuban Press
Strength:
- A1) 2 sets: 6 Front Squats + 6 Back Squats @3RIR
- A2) 2 sets: 8 DB Incline Bench Press + 5-10 DB Flat Bench Press @3RIR
Conditioning:
10 min @ sustainable pace on a Machine
- @2:30, 5:00 and 7:30, stop and perform
- 15 Chest Supported Rows
- 16 Goblet Step Ups
Choose one of the following:
Engine
2K Row or 1 Mile Run @ sustainable pace
Gymnastics
Handstand work
- Wall Walk + Handstand Hold
- Shoulder Taps
- PVC Assisted Handstand Walk
- Free Standing Handstand Hold Practice
Conditioning:
Partner or Solo Options
15 min AMRAP:
- 6 Toes to Bar or 6 Plate Ground to Overhead
- 12/9 Cals on Machine
- 24 Double Unders
If partner – I go, you go
Warm Up
2 rounds:
- Band Shoulder Series
- 10 DF Cuban Press
- 8 Split Squat Rock Backs/leg
- 90 sec Rolling Plank
Strength:
- A1) 2 sets: 6 Strict Press + 6 Push Press @3RIR
- A2) 2 sets: 5-15 Pronated Pull ups. Rest 15 sec. 3-5 Supinated Chin Ups @3RIR
Conditioning:
Partner WOD – 3RFT:
- 16 Box Jump Step Downs
- 32 Bulgarian Split Squats (8/leg/partner)
- 64 Kettlebell Swings
-Split the reps