Warm Up
3 rounds of:
20 alternating lunges, 20 air squats,
5 toes to bar, 5 knees to elbows, 5 beat swings,
10 pull ups,
and 1 rope climb,
end with samson stretch
Gymnastics Skill/Strength
3 rounds of: 30 sec L hold and 30 sec rest;
3 rounds of: 30 sec ring support, 30 sec rest
3 rounds of: 30 sec plank, 30 sec rest
WOD
3 Rounds for time:
300m Row
15 Toes to Bar
16 alt KB snatch
Warm Up
200m run
15 lateral jumps over parallete
15 push ups
25 air squats
200m sprint
samson stretch
Skill/Strength
4 step bracing
2 min hollow hold
2 min plank
WOD
“Lucky Day”
13 Rounds for Time:
3 deadlift at 225/185
3 bar push ups
3 lateral jump/burpee over bar
Warm Up
400m group jog
20 overhead squats with PVC
20 sit ups20 push ups
Samson Stretch
WOD
Spartan 300:
25 pullups
50 Deadlift at 135#
50 push ups
50 box jumps
50 floor wipers at 135#
50 clean and press 16k KB
25 pull ups
Warm Up
300m row
30 mountain climbers
30 pull ups
30 air squats
30 sit ups
samson stretch
Skill/Strength
**500m row time trial**
2 min plank hold
WOD
Back Squat
10 sets of 1
increasing weight
Warm Up
400m row
20 front squats
20 pull ups
20 push ups
20 alternating squats
20 med ball cleans
samson stretch
Strength
Deadlift
5 sets of 3
WOD
Max tire flips in 1 min, rest 1 min,
max clapping push ups in 1 min, rest 1 min,
max muscle ups in 1 min, rest 1 min,
max box jumps in 1 min, rest 1 min,
max shoulder taps (handstand) in 1 min, rest 1 min,
max pistols in 1 min
Warm Up
20 alternating lunges
20 shoot throughs on paralletes
20 lateral jumps on paralletes
200m sprint
20 toes to bar
20 pull ups
20 overhead squats
samson stretch
Skill
30 sec L hold x 3 with 30 sec rest, then 2 sets of max L hold pull ups
WOD
Sled Pull out and back in parking lot, 50 air squats, 1 mile run
Warm Up
3 mins double unders
20 overhead squats with PVC
20 pull ups
20 sit ups
20 alternating lunges
20 push press with bar/PVC
samson stretch
Strength
Push Jerk
10 sets of 1
WOD
400m farmers carry (1.5/1 pood), rest until end of 5 mins,
40 alternating KB snatch, rest until end of 4 mins,
40 KB swing
Warm Up
200m run
10 knees to elbows
10 beat swings
10 pull ups,
10 squat cleans with pvc
20 front squats with PVC
20 sit ups
samson stretch
Skill
3 min hollow hold
WOD
2 min barbell front rack hold (95/65)
400 m run
30 burpee box jumps
25 toes to bar
20 front squats
15 presses
10 burpee lateral jumps over bar
5 squat cleans
Warm Up
3 rounds of 200m run
15 pull ups
15 push ups
15 sit ups
samson stretch
WOD
Team WOD:
Complete 400m tire flip,
1 mile run,
1K row as a team.
Any order, group of 3, only 1 can be working at a time.
Warm Up
20 mountain climbers on med ball
10 wall ball
10 chest to bar pull ups
10 burpees
200m run
samson stretch
Strength
Strict Press
5 sets of 3
WOD
“death by wall ball”
start 20 ft from wall at each minute
1 push up
sprint to wall
wall ball throw (increase by 1 each min)
