W.O.D.
Every 6 min for 5 sets:
15/10 Cals on Machine
1-5 Muscle Ups/Pull ups
6 Clean & Jerks
1-5 Muscle Ups/Pull ups
15/10 Cals on Machine
Warm Up
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
90 sec Rolling Plank
Strength:
Back Squat 2×8 @30X1 @3RIR
Conditioning:
Partner WOD
20 Shuttle runs – split reps
then
2 sets each:
10-20 Seated Leg Curls + 10 DB RDL
immediately into
2 sets each:
8 Bulgarian Split Squats/leg
then
20 Shuttle runs – split reps
Warm Up
10 PVC Pass Throughs + 30 sec Archer/side
then 2 rounds:
15 Face Pulls + 15 Band Pull Aparts
10 Cuban Press
1 Arm Overhead Carry
Strength:
Incline Barbell Bench Press 2×8 @3RIR
Chest Supported DB Wide Grip Row 2×10
Conditioning:
Partner WOD
1000/800m Row – split distance
then
2 sets each:
10-20 Deficit/Barbell Push ups + 10-20 Supinated Bent Over Row
immediately into
500/400m Row – split distance
then
2 sets each:
10-20 DB Hammer Curls + 10-20 DB Overhead Tricep Extensions
alternate rounds
W.O.D.
3 sets – 1 min ON/OFF:
-10-20 sec Ring Support + 10-20 sec Bottom of Dip Hold + 10-20 sec Top of Pull up Hold w/ False Grip
-Alternate between 10 sec Hollow Hold & 10 sec Superman
then
20 min EMOM:
- 20-60 Double Unders
- 5-15 Toes to Bar
- Handstand Walk or 1-3 Wall Walks
- Legless Rope Climb/Rope Climb + Legless Descent + Assisted Rope Pull ups from Floor/Rope Pull
Warm Up
10 Nerve Floss/side
then 2 rounds:
15 Seated Leg Curls
10 Single Leg RDL/Leg
15 Rocking Hip Flexor Mob/side
Strength:
Trap Bar Deadlift 2×8 @3RIR
Conditioning:
Partner WOD
2 sets each:
6 DB Step Ups/Leg + 10 DB Cyclist Squats
immediately into
2 sets each:
15 Box Hamstring Curls + 15 Russian Kettlebell Swings
Alternate rounds
Warm Up
Band Shoulder Series
then 2 rounds:
30 sec Close Grip Bar Hang
10 DF Cuban Press
5-10 Band Fly + 5-10 Band Chest Press
8 ATG Split Squat/leg
Strength:
Pause DB Bench Press 2×8 @ slight incline @3RIR
Strict Pull ups 2×8 @30X1
Conditioning:
Partner WOD
2 sets each:
10-20 Seated DB Press
10-20 Ring Rows
immediately into
2 sets each:
10 DB Raise Complex
20 Band Pull Aparts
Alternate rounds
Partner WOD
20 min AMRAP:
2 Clean & Jerks
2 Muscle Ups/Pull ups
20 Cals on Machine
4 Clean & Jerks
4 Muscle Ups/Pull ups
20 Cals on Machine
6 Clean & Jerks
6 Muscle Ups/Pull ups
etc.
-Split the reps
Warm Up
2 rounds:
15 Rocking Hip Flexor Mob/side
10 Cossacks + 10 Pause Goblet Squats
90 sec Rolling Plank
Strength:
A1) Back Squat – 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)
A2) Pause Calf/Tib Raise 2×15 each
B) Single Leg RDL w/ Hand Support 3×8-10/Leg
Conditioning:
Partner WOD – 2 sets each:
8 DB Bulgarian Split Squats/Leg
8 Heels Elevated Goblet Squats
300/200m Row
8 Body Weight Bulgarian Split Squats
8 Heels Elevated Air Squats
-Alternate rounds
Warm Up
10 PVC Pass Throughs + 30 sec Archer/side
then 2 rounds:
15 Face Pulls + 15 Band Pull Aparts
10 Cuban Press
1 Arm Overhead Carry
Strength:
Strict Press 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)
Wide Grip Bent Over Row 3×8-12 – increase load/reps
Conditioning:
3 sets – 3 min ON/OFF:
Max Pronated Strict Pull ups
400m Run or 500/400m Row
Push ups for Remainder
-Scale distance as needed
Warm up
10 Nerve Floss/side
then 2 rounds:
15 Seated Leg Curls
10 Single Leg RDL/leg
15 Rocking Hip Flexor Mob/side
Strength:
Dead Stop Deadlift – 3 sets: 2 @heavy weight, then drop weight and go immediately into 3 speed reps @ lighter weight immediately into max reps @31X1 at the same weight (drop weight by 25-30%)
Conditioning:
3 sets:
15/10 Calories on a Machine
5 Reverse Lunge + Step Up/Leg
15 Russian Kettlebell Swings
15 Box Hamstring curls
I go, you go style