2x30s Each
-Jump Rope
-Banded Goodmornings J-umping Jacks
-20 Pass Thrus with band -High Knees
-K2Chest stretch
-30s Butt Kicks
-Heel to butt stretch on toe
Core: Tabata Alternate btw -Hollow hold -Superman lifts
For Time…
100 KBS
50 Burpees
*100m Run every 90s **Break up KBS & Burpees however you like
Teams of 3
Complete a total 1,979 reps of
•Push Press 45/35
•Wall Balls 20/14
•k2E
•Ring Rows
•dubz
•Box jumps
•Push Ups
•sit ups
•Lunges
•kBSDHP 24/16
*all athletes must be working on the same movement.
*all partners can work at the same time.
Hip Flexor Mobility Then…
2rds
-7 cal bike
-10 Scorpion chest stretch
-10 squats
-10 lunges
-5 burpees
2 Plates: 1-45lb as base, Working weight on top is optional
Sec 1: 45s:15s
-Split squat-right -Lateral Hops over -Split squat-left -Lateral hops over —–Rest 1min— *Repeat 2x
Then 3min…. -200m plate run
Sec 2:45:15s
-Lateral push-ups over -K2E Mtn Climbers -Squat thrust G2O*can do w/ push-up
—1min Rest—
Repeat 2x
-200m run with plate ~24min
**Finish with 6 partner plate push(follow the leader) out back
Partner follow the leader
22min
5 Power Snatches 95/65
7 Box Jumps 24/20
12 wall balls
Partner row 6 min AMRAP
Bear crawl out
10 Sonics
Inchworm back
10 min AMRAP
( movements do all on one side the next rd switch sides all done with KB)
5 push ups (one hand on top of KB)
5 bent over rows
5 DL
5 kB cleans
5 front squats
5 press
2min rest
2rds 1min each
KB alt swing
KB revers lunges
kB alt snatch
kB G2OH
2min rest
AFAP
1 KB swing 7 burpees
2 KB swings 6 burpees
3 ” ” 5 ” ”
4 4
5. 3
6. 2.
7. 1
3x max hallow holds
W/u wod
10min amrap
10 reps each
•banded bicep curls
•banded wood choppers each side
•banded Pull aparts
•banded tricep ext
5 Rounds
12 DeadLifts 155/105
9 Hang Power Cleans
12 cal Bike
9 ring dips
Warm up running drills
10min to run 1 mile
8 min to 40 ball slams and 800m run
6min to 30 OH plate walking lunges and 400m run
4min to do 20 wall balls and 200m run
4min to do 20 burpees and 200m run
Skill W/U Wod
7min amrap
4 Strict HSPU
8 Pistols
30 Dubz or 20 attempts (no single unders)
6 sets
2min on:1min off
Amrap
3 Thrusters 135/95
6 T2B
9 Box jump overs
Warm up
PVC pipe
Each section for 2rds, 1min each movement
Section 1
KB swings
Goblet squats
SDHP
100m run(1min to run)
Section 2
DB floor press
Renegade rows
Alt DB snatch
100m run
Section 3
Step ups
Dubs
Burpees
100m run
Core 20 set of strict T2B (R,M,L)
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