5 Toes to Bar
10 Air Squats
20 Double Unders
Deep Spiderman Lunge (1 min hold each side)
Seated Straddle (1 min hold)
Child’s Pose w/ hands on back (1 min hold)
22min EOMOM:
4 Power Cleans 135/95
15 Double Unders
Partner WOD
3 Rounds
800 M Run
50 Hang Squat Snatch #75/55
50 Situps
Sled Push (outside parking lot)
2 lines on either side of the parking lot. Push down one length to the next person and go to the back of the line until its your turn again. Repeat for 7 min.
For time:
21 Pull Ups
18 Bar Over Burpees
15 Deadlifts
15 Pull Ups
12 Bar Over Burpees
9 Deadlifts
9 Pull Ups
6 Bar Over Burpees
3 Deadlifts
#225/135
RX+
#315/205
Flex Friday Accessory Work!!
3-5 Rounds
-21 Bicep Curls w/ empty bar (7 bottom to half, 7 half to top, 7 full)
-21 Standing Tricep Extensions w/ bar
-21 Diamond Push Ups
2 Cycles (8 min)
1st and 5th Round: Power Cleans (empty bar)
2nd and 6th Round: Dead Bug Hold
3rd and 7th Round: Push Press
4th and 8th Round: Superman Hold
-STO (push jerk)
-Overhead Squat
-Clean and Jerk
-Thruster
(quick overview)
400m Run
20 Box Jumps
10 Shoulder to Overhead
400m Run
20 Box Jumps
10 Overhead Squats
400m Run
20 Box Jumps
10 Clean and Jerks
400m Run
20 Box Jumps
10 Thrusters
#135/95
10 Lunges
10 Push Ups
5 Burpees
Every 2 min complete 1 set. 4 alternating reps. Same weight for all 6 sets. Go heavy. (From the rack)
Every 2 min complete 1 set. All sets at same weight. Go heavy.
Gymnastics
5 Min AMRAP
Bar Muscle Ups
(modification: 2 pull ups + 2 dips = 1 bar muscle up)
2 Skin the Cats
4 V-Ups
6 Spiderman Lunges
8 Pull Ups
Partner WOD
12 Min AMRAP
Calorie Row (Max Effort)
25 Wall Balls
*1 athlete rows for calories until the other finishes 25 wall balls. Once the wall balls are completed, the partners switch. Score is total calories rowed.
Split Leg Seated Reach (2 min hold)
Butt on Heels Kneeling (2 min hold)
Hang from Bar w/ toes on ground (2 min hold)
21-15-9
Hang Power Cleans
Jump Squats
Sit Ups
Overhead Squat
Handstand Push Up
WOD
0:00 – 10:00
21-15-9
Handstand Push Up
Overhead Squat #95/65
10:00 – 20:00
3 Rounds
50 Double Unders
15 Toes to Bar
10 Hang Squat Cleans #115/75
20:00 –
30-20-10
Deadlift #155/105
Box Jump “24/20
If you do not finish all the reps of any of the 3 workouts, add 1 second per uncompleted rep to your time.
This week we will do mobility after the workout, not before.
Partner WOD
2 Rounds of “DT”
50 Air Squats
2 Rounds of “DT”
50 Push Ups
2 Rounds of “DT”
50 Pull Ups
2 Rounds of “DT”
50 Wall Balls
*”DT” = 12 Deadlifts, 9 Hang Cleans, 6 Push Jerks #155/105. Each partner has to do 1 entire round (12-9-6) each time the workout calls for 2 rounds of “DT”. 1 athlete works at a time.
16min EMOM:
2 Full clean 95/135
5 burpees over box 20/24
For time:
400m run
12 KB snatches 53/35
25 double-unders
200m run
20 burpees
30 KB swings 53/35
400m run