10 Wall Facing Squats (slow)
10 Arm Lifts (in handstand)
10 Hollow to Superman
Record your best attempt for distance.
Same weight across the board for all sets.
10 Air Squats
1 Lap
7 Push Ups
1 Lap
10 Good Mornings (bar)
1 Lap
3 Rounds
3 Rope Climbs
25 Push Ups
25 Toes to Bar
10 Broad Jumps
5 Burpees
5 Clusters (empty bar)
Cluster
15 Min EMOM
Alternating
Odd: 20 Box Jumps 24/20″
Even: 10 Burpees
3 Minutes
10 Min EMOM
3 Clusters #135/95
#185/125
21-15-9
Hang Power Cleans
Jump Squats
Sit Ups
If time permits,
Pull Up (L Pull Up)
Monday Monster Mash
21-15-9 reps for time:
Pull Ups
Handstand Push-ups
Power Clean 135/95
2 Rounds for time:
20 Overhead Lunges 115/75
40 Sit-ups
3 Rounds for time:
400m run
20 Wall Ball Shots 20/14
10 Kettlebell Swings 70/53
*Rest 5 Min between workouts. Score is total time.
RX Plus
L Pull Ups,
Strict Handstand Push Ups,
30lb Wall Ball
Partner WOD
3 Min AMRAP
Front Squats #95/65
3 Min AMRAP
Sit Ups
3 Min AMRAP
Shoulder to Overhead #95/65
3 Min AMRAP
Sit Ups
3 Min AMRAP
Hang Power Cleans #95/65
3 Min AMRAP
Sit Ups
3 Min AMRAP
Full Snatches #95/65
*Only one athlete working at a time. Score each 3 min AMRAP for reps.
15 min AMRAP:
25 wall balls 20/14
10 deadlifts 225/165
15 hr push-ups
5 rounds for time:
run 400m
15 ring dips
15 full-cleans 135/95
Clean
Bench Press
Overhead Squat
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
for time:
800 meter run
30 OH lunges 45 plate/25 plate
20 box jumps 24/20
10 strict pull-ups
400 meter run
10 strict pull-ups
20 box jumps
30 OH lunges
800 meter run