Sprint Starts starting from different positions
Strength
L1-3×10 Banded Pullups
L2-Emom 5 3-5 Pullups
L3-Emom 5 2 Muscle ups
EMOM-14
Min 1 Calorie Row
Min 2 1 Burpee with 2 pushups at bottom 1 of those is 1 rep 10 reps
On Ramp: 30 seconds for max cals on odd minutes
L1: 8/6 cal on odd minutes, 10 burpee/double push up until failure then AMRAP in even mins
L2: 10/8 cal on odd minutes, “
L3: 12/10 cal on odd minutes
WOD
1 mile Run
21 KBS
21 Goblet Squats
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats
On Ramp: AMRAP 18- 200m run, 15 kettlebell swings, 15 goblet squats
L1: 1/.5 pood
L2: 1.5/1 pood
L3: 2/1.5 pood
Strength
Overhead Squat
work up to a heavy single
Snatch Balance
work up to a heavy single
Hang Squat Snatch
work up to a heavy single
Strength
L1-5×4 Banded Pullups (at thinnest band that allows completion)
L2-5×4 strict Pullups
L3-5×6 Strict Pullups
WOD
5 RFT “The Weight Watcher”
5 Deadlift
6 Thruster
7 Box Jumps
On Ramp: Scale
L1: 155/105# Deadlift and 65/55# Thruster
L2: 205/155# Deadlift and 95/65# Thruster
L3: 295/205# Deadlift and 115/85# Thruster
WOD
6 RFT:
6 C2B L1 Pullups
6 Ring Dips L1 Scale to box dips
6 Power Cleans
6 Push Ups
On Ramp: scaled, 8 min AMRAP
L1: 65/55#
L2: 135/85#
L3: 155/105#
Strength
L1- 5×5 Self assisted pull ups IE feet on box
L2- Kipping Tabata Pullups
L3- 3 sets of kipping 10-20 reps
WOD
“Bro Reps”
Teams of 2
4 rds of
Partner 1 runs 400m
Partner 2 KBS
**Each partner will keep track of their reps and the parnter with least amount of reps will have to do difference between their number and parnter number in burpess at the end
Strength
4×4 Tall Cleans
6×3 Front Squat with 3 Sec Pause in the bottom
Skill-
Tabata Hollow hold
Tabata push up hold
WOD
Amrap 12
“The Mixer”
120 D/U Cash In
1 Rope Climb
2 Power Snatch L3-175/125 L2-145/95 L1-95/55
3 Power Clean Same Weight
4 Front Squat Same Weight
5 HSPU
6 Bar Facing Burpees
7 HRPU
8 Deadlifts Same Weight
9 Triple Unders
Photo Credits: PenMan Photo
https://www.facebook.com/PenmanPhoto?ref=eyJzaWQiOiIwLjQ2NjcyODk4MjUxNTYzMzEiLCJxcyI6IkpUVkNKVEl5VUdWdWJXRnVVR2h2ZEc4bE1qSWxOVVEiLCJndiI6Ijk0YWQwYTU1MTZkN2E4ZDdhOGFlZmIyZjgzYWFmMmU4ZTQyNGIyNTYifQ
Strength
L1-3×8-12 pullups with Band if they can more then 12 need a band with less resistance
L2-EMOM 5 2-4 Strict Pullups
L3-EMOM 5 5 Strict pullups
WOD Spend few mintues on scaling pistols and practice
3RFT
10 KBS
20 TTB
30 Pistols
On Ramp: scaled, air squats sub for pistols
L1: 1/1.5 pood, scaled TTB/pistols
L2: 1.5/1 pood
L3: 2/1.5 pood
Accessory Work
25 Push ups
25 Face pulls
WOD
Teams of 2 complete AMRAP 20 of:
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, L3)145/95 L2)95/75 L1)75/55
40 Jerks
20 Snatch
20 MU
