WARMUP
2x5 WALL SQUAT 2x20 AIR SQUAT 2x10 GOBLET SQUAT 2x20 LUNGE(10F/10B) MAX-OUT 15 MINUTES TO FIND A 1RM FSQ WOD “Bergeron Beep Test” EMOM for as long as possible… 7 Thrusters, 75/55 7 Pull ups 7 Burpees
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WARMUP
7 MIN RUNNING CLOCK 10 PLATE LAT RAISE 10 PLATE FRONT RAISE 10 OH LEG RAISE 10 PLATE SQUAT 10 BACKWARD LUNGE 10 KANG SQUAT FOAM ROLL REMAINDER TIME FITNESS 1)OHS 5X3 2)POWER CLEAN 5X3 3A)5X20 EMPTY BAR REVERSE CURLS 3B)5X20 BANDED TRICEP EXTENSIONS PERFORMANCE 1-SN 6x1 2-CJ 6x1 3-FSQ 3x1 WOD 12 AMRAP 25 PUSH BALL @ 20/14 15 TTB WARMUP
"One" FITNESS 1)FRONT SQUAT 3X5 2)FLOOR PRESS 3X5 3A)6X20 HOLLOW ROCKS 3B)6X10 RING ROWS PERFORMANCE 1- PSN 5 x 3 2- PCL + PJK 5 x 3(1+1) 3- OHS 5 x 3 WOD For Time @135/95 30 PSN 200M WTD RUN (53/35) 30 PSN WARMUP
100x JUMPING JACKS 100x JUMP ROPE SINGLES 50x SQUATS 30x PUSH-UPS 15x VERTICAL JUMPS FITNESS 1)PRESS 3X5 (ADD 2.5 LBS) 2)DEADLIFT 5RM 3A)5X200' SPRINT (TOACH AT COD) 3B)5XMAX HS HOLD PERFORMANCE 1-CJ 5 x 3+1 2- CL PULL 4 x 3 3- BSQ 5 x 5 WOD 4 RFT 10 CLEAN 10 PULL-UPS 10 PUSH PRESS @75/65 WARMUP
"The Standard" FITNESS 1-BSQ 5x3 2-PSN 5x2 3A-2x10 KB RACK LUNGE (5:5) 3B-2x5 WTD BJ PERFORMANCE 1-PSN 5 x 2 2-PCL + PJK 5 x 2(1+1) 3A-OHS 3 x 3 WOD EVERY :15 FOR 25 MINUTES 1 DEADLIFT @ 1.25 BW -DBL OVERHAND GRIP WARMUP
10-1 BURPEE PULLUP LADDER WITH PARTNER LIFT 1RM SLED PUSH 1RM SLED PULL WOD WITH PARTNER 50-40-30-20-10 ALT DB SNATCH (50/30) WALL BALL (20/14) HR PUSH UPS 400M RUN TOGETHER WARMUP
500m ROW FOR TIME 5 WALL SQUAT 10 AIR SQUAT 10 JUMP SQUAT 20 WALKING LUNGE MAX-OUT 10 MIN TO FIND A 1RM OHS 10 MIN FIND 1 SNATCH + 1 OHS WOD 12 AMRAP WITH PARTNER 1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK 2/2/2 3/3/3 AXLE BAR HOLD @ 225/135 WARMUP
7 MIN RUNNING CLOCK 10 PLATE LAT RAISE 10 PLATE FRONT RAISE 10 OH LEG RAISE 10 PLATE SQUAT 10 BACKWARD LUNGE 10 KANG SQUAT FOAM ROLL REMAINDER TIME FITNESS 1)SQUAT 3X5 (ADD 5 LBS) 2)POWER CLEAN 5X3 3A)5X4 MANUAL RESISTANCE HAMSTRING + DYNAMIC PUSH UP 3B)5X4 CONSECUTIVE BROAD JUMP PERFORMANCE 1-6X1 SNATCH; no misses 2-6X1 CJ; no misses 3-6X1 FSQ; no misses WOD 8 AMRAP 3 SNATCH @ 115/75 3 PULLUPS 6 SNATCH 3 PULLUPS 9 SNATCH 3 PULLUPS 12 SNATCH…….. WARMUP
5X JW WARMUP FITNESS 1)FRONT SQUAT 3X5 2A)5X:30 4 WAY DEAD BUGS 2B)5X3 NINJA ROLL UP TO VERTICAL JUMP 2C)5X:30 MAX PUSH UPS 3C)5X:30 MAX SIT UPS PERFORMANCE 1-SNATCH 2X5 2-SN PULL 3X3 3-FSQ 3X3 WOD OPEN 13.3 12 AMRAP 150 WB 90 DOUBLE UNDERS 30 RING MUSCLE UPS WARMUP
10 LEG SWINGS - FRONT TO BACK (r/l) 50' LAT SHUFFLE (r/l) 10 LEG SWINGS - SIDE TO SIDE (r/l) 10 SQUATS 50' HIGH KNEES 50' BUTT KICKS FITNESS 1)PUSH PRESS 3X8 2)DEADLIFT 5RM (ADD 5-10 LBS) 3A)3X10 PULL UPS 3B)3X1:00 PLANK PERFORMANCE 1-CJ – 5X2+1 2-CL PULL – 3X3 3-BSQ – 3X5 WOD EMOM 12 EVEN: 6 SQ CLEAN @ 185/135 ODD: 12 HSPU |
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