30 Calf Raises
30 Toe raises
20 Mt. Climbers
20 shoulder taps
10 Dive Bombers
10 Kip Swings
5 HS Kick ups
5/5 ATG Split squats
5 sets of walk facing 7 Holds
*alt L/R leg raises for 10sec each
3min amrap
Dubz
15min amrap
200m run
20 Thrusters 95/65
15 T2B
3min Dubz
10 rounds
15/12 Cal row
16 DB Lunges
12 H.R. Push Ups
10 Ring rows
2 Rounds
30 Heel Drives
20 Bend and ext (10/10)
10 hollow rocks
100m run
Every 7min for 35min
400m run
30cal Row/Ski
20 Weighted sit ups 35/20
10 Box Jumps 30/24
2 rounds
20 90/90
20 Hollow Rocks
10 Superman’s
10 Baby makers
5 Vert jumps
5 Drop squats
Barbell warm up
5-7 reps each
Clean pulls
Front squats
Clean pull unders
Squat cleans
10min Ladder
5-6-7-8-9-10-11-12…..
Push Ups
*7/5 cal bike after each set
3 rounds
7min of work:3min of rest
400m run
30 cal row
20 Line Burpees
Max wallballs with remaining time
10 rounds
10 Cal row
15 V-Ups
20 lunges
Teams of 2
4 rounds
400m medball run
30 Burpee Box jump overs 24/20
30 Thrusters 95/65
TMP Suck Fest
SF Regiment Honor Wod
McCartney
TPT 9000
Wallin
Cam
Ariya Gods Lion
Papa
0:00 to 10:00 complete:
3 rounds
20 cal bike
15 DB push press (2X DB)
10 DB floor press (2X DB)
10:00 to 20:00 complete:
2 rounds
30 cal bike
25 DB hang p.cleans
20 h.r. push ups
20:00 to 30:00 complete:
1 round
20 cal bike
25 hang p.cleans
25 floor press
25 push press
25 h.r push ups
20 cal bike
2 Rounds
7 Frontal Raises
7 Lat Raises
7 Up right rows
7 Arnold press
10/10 Bend and ext
5 Bottom Of the burpee
5 Top of The burpee
Skill/Strength
5 sets of walk facing 7 Holds
*alt L/R leg raises for 10sec each
3 rounds
5min AMRAP: 2min Rest
3 P. Cleans 185/125
6 Box Jump Overs 30/24
3 wall Climbs
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