Every 1:30 for 6 sets
6 shuttle runs (down and back = 1)
7 burpees
Rest 2’
4 sets
2’ on 1:30’ off
A- 10 db front squat
10 db push press
10 burpees over the db
B- 10 db hang clean and jerk
10 t2b
10 burpees to target
10 rounds
10 Cal Bike
10 alt DB Snatches 50/35
*max push ups
Notes/stimulus
*** Use your legs as much as possible on the Bike to reserve your upper body.
** slow down your Snatches and breathe at the top of ever snatch.
*speed through your push ups to decrease your time under tension.
Warm up:
8min amrap
20 Heel Drives
10 Prone internal/external rotation
10 Squat to Sissy Squat
10 Dubz
Barbell Work:
10 Snatch High Pulls
10 Muscle Snatch
10 P. Snatch
*First 3 reps of each movement on Coaches Command
100 Dubz
30 P. snatches 75/55
15 Cal Bike
75 Dubz
15 P Snatches 135/95
15 cal Bike
50 Dubz
5 P. Snatches 165/105
15 Cal Bike
Notes/stimulus
****Control your breathing!!
***Heart rate will shoot up after the Dubz. Break up the first set of Snatches. Lighter weight can be sneaky.
** Bike is the Bike. Get uncomfortable because there’s no comfort. Rather get through these calories fast than slow.
25min amrap
500m row
400m run
30 DB Snatches
20 cal Bike
10 K2E
Warm up:
Banded Mobility
Skill:
3 Sets
3 3 second Neg HsPU
10 KB High pulls
10/10 inverted KB Press
16 Min amrap
50 sit ups
30 Lunges
10 single arm. Devil press
Notes/stimulus
*** This is all about the moving. Lunges and sit ups are busy work to fatigue you.
** This is a good amount of volume so don’t try and speed through this. STAY STEADY
Warm up
10min amrap
20 Knee rotation
10 Prone internal to external rotation
10 Mountain Climbers
10 Banded Pull aparts
10 Banded OH Squats
5 Kip Swings
3 rounds
400m run
10 OH Squats 135/95
9 Pull ups
6 C2B Pull ups
3 M.U.
Notes/stimulus
*** Stay comfortable on the run. Heart rate should be moderate.
** Over head Squats shouldn’t be done in more the 2 sets. Don’t pick up the bar til you’re ready.
*Break up the pull up complex as needed. Holding on to unbroken reps can get difficult deeper into the wod as your shoulders get fatigue
Warm up
2 Rounds
20 calf raises
20 Toe Raises
10/10 Bend and Extend each leg
10 Banded Cat Cow
10 Dive Bombers
3 sets
8min of work: 2min of rest
1000m row
40/30 cal bike
Remaining time max Burpee Box jump overs
Notes/Stimulus
*** This wod is about maintaining consistency during the Row and Bike. Keep an eye on your stroke rate and your watts. Should be relatively the same each round.
** Burpee Box Jumps is all grit work!!! Nothing about this is comfortable by the time you get to this. Just move!!!
10 rounds
AFAP
10 KBS
7 Burpees
5 cal bike
*rest 1min after every round
Warm up:
10min amrap
10 Pec Flys off of medball
10 DB Pull overs off of medball
10 Banded warrior pull aparts
Skill:
4 sets
Dips 10sec hold at the top=>10sec hold at the bottom
3 Power Kips
Notes/Stimulus:
*** keep the rings pressed into the bottom. Thumbs should be point forward through out the rep not inward towards your belly button.
** On the power kips extend the hips aggressively so that you can make contact with the bar at the hips or as close as possible.
12min amrap
30 Dubz
15 Wallballs 20/14
5 TNG P.Cleans 155/105
*7 bar hopping burpees if the Wallballs or Cleans are not unbroken.
Notes/Stimulus
***stay relaxed on the DUBz. Rope should be moving through the wrist not the shoulders.
**rep scheme isn’t high enough to break Hold on.
*transition may take a little longer but use the clock to take note of your time. Transition should be between 8-15sec.
3 sets
Every 2 min
250m row
Max sit ups
2min rest
3 sets
Every 3 min
500m row
Max push ups
Rest 2min
2 sets
Every 5min
1000m row
Max air squats
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