3 Rounds
10 Good Mornings
10 Kneeling Shoulder Tap
Burgener Clean x 2
Dumbbell Burpee Special
EMOM 30:
1. 5 Dumbbell Clean + 5 Dumbbell front squats (50/35)
2. 10 burpees (increase by 1 rep each round)
3. Rest
Pec Stretch
:90 sec-2 min
Banded Hammie Stretch
2 min/side
Easy AMRAP 8 min
Jog 200 meters
10 Hollow Rock
5 Kip Swing
10 Goblet Squat
5 Single Arm KB Press/Side
For time:
400m run
Fran, 75/55
400m run
Fran, 75/55
400m run
Goal: Sub 19 min
3×15 Push-Up Plus
3×15 Band Pull-Apart
3×10 Ring Row Protract/Retract
3×10 Standing “W” (5#/2.5# plate)
1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)
3 Rounds:
5 Inch Worm + Push Up
10 Laying Hammie
15 Romanian Deadlift (empty barbell)
B. Single Leg Deadlift
3 x 10/side
C. Strict T2B
3 x 8-12
Roll/Smash Calves
2 min/side
Banded Good Morning
3 x 20
Run 200 meters
10 Jumping pull-ups
10 Pogo jumps
10 box step ups
5 Box Jumps to 24/20
10 Thoracic high fives (each arm)
30 seconds Hollow body hold on bar
5 Mountain climbers (each leg)
5 Medicine ball push-up
5 Ring out the towel (each side)
5 Back stroke (each arm)
4 person team WOD for time (only 1 person working at a time)…
200 wall balls 20/14
40 burpees
175 squat jumps
40 pull-ups
150 kettlebell swings 53/35
40 box jumps 30/24
100 cal row
THE WALK AROUND
50 Band Pull Aparts
Roll out Quads (2min/side)
A.
3 Way Hip Stretch x 3/side
B.
3 Rounds
5 Hang Muscle Clean
5 Front Squat
10 V-Ups
10 Cal Row
5 Rounds on the 2 min
12 Front Squat (155/105)
15 T2B
Goal: Completion
A.
Couch Stretch
3 min/side
B.
Banded Lat Stretch
:90 sec/side
A.
2 Rounds
25′ Toy Soldier
25′ Inch Worm
10 Shoulder Tap
B.
Burgener Clean x 2
EMOM 12 min
Odd: 12 Power Clean (135/95)
Even: 12 Burpee Box Jump (24/20)
A.
Banded Hammie Stretch
:90 sec/side
B.
Banded Monster Walk
3 x 20/side
A.
Rope, Row, or Jog 3 min
Easy AMRAP 6 min
B.
20 Plyo Skier
5 Kip Swing
5 Windmill/side
8 Hanging Hip Touch
4 Rounds
100′ Double KB Carry (53/35)
100′ Double KB Overhead Carry (53/35)
50 Double Unders
25 CTB Pull Up
A.
Banded Plank
3 x :40 sec
B.
Hip Extension
3 x 10-15
3 Rounds
50 Singles
10 Bottoms Up Kettlebell Lunge (total)
10 Goblet Squat
5 Roll Over V Sit
B: Single Leg Box Step Up (3×10/Leg)
C: Barbell Glute Bridge (1×20)
A:
Pigeon Stretch
2 min/side
B:
Roll/Smash IT Bands
2 min
3 Rounds
Row 15 Cal
10 Layng Hammie/side
5 Low Ring Transition
10 Reverse Grip Press
For Time:
150 KB Swing (53/35)
50 HSPU
25 Ring Muscle Up
Goal: Sub 14 min
A.
Reverse Hollow Rocks
3 x 20
B.
Pec Stretch
:90 sec
Easy AMRAP 7 min
5 Bootstrapper
10 Jump Tuck
10 Banded Press
10 Jump Tuck
5 Roll Over V-Sit
10 Jump Tuck
10 Lateral Lunge
Teams of 2
5 Rounds
30 Air Squat
200m Sprint
10 Shoulder to Overhead (50/35)
Alternate back and forth with a partner till each person has completed 5 rounds
Roll/Smash Quads and Glutes
2-3 min each