PERFORMANCE:

STRENGTH: (14:00)
4 sets:
-12 Banded RKBs
-4 to 6 Chin-ups
-10 Banded Goblet Squats

-*Rest :90 sec MAX b/t sets

WOD: (12:00)
7AMRAP:
-200m Run
-10 CAL Row OR 6 CAL Assault Bike
-30 DUs

Then, rest 2 minutes...

3AMRAP:
-10 Alt. DB Power Snatches (@athlete's choice)
-10 Alt. Goblet Box Step-ups w/DB (@use 1 DB ONLY; @20/18)
 

FITNESS:


STRENGTH: (14:00)

4 sets:

-12 Banded RKBs

-4 to 6 Chin-ups

-10 Banded Goblet Squats


-*Rest :90 sec MAX b/t sets


WOD: (12:00)

7AMRAP:

-200m Run

-10 CAL Row OR 6 CAL Assault Bike

-30 DUs


Then, rest 2 minutes...


3AMRAP:

-10 Alt. DB Power Snatches (@athlete's choice)

-10 Alt. Box Goblet Step-ups w/DB -10 Goblet Box Step-ups w/DB (@use 1 DB ONLY; @20/18)

 

PERFORMANCE:

STRENGTH: (18:00)
Front Squat + Front Rack Hold (6 cycles)

-*1 cycle = 3 reps
-*1 rep every :20 seconds
-*Hold in front rack till the next rep
-*1 minute rest after each cycle
-*Increase weight every cycle
-*6 minutes to warm-up to 60% of 1RM Front Squat
-*Then 6 rounds of 1 minute of work, 1 minute rest.

WOD:
10AMRAP:
-15 KB Sumo Deadlift High Pulls (@53+/35+)
-10 Box Jumps (@24/20)
-5 Burpees

FITNESS:

 

STRENGTH: (18:00)

Front Squat + Front Rack Hold (6 cycles)

 

-*1 cycle = 3 reps

-*1 rep every :20 seconds

-*Hold in front rack till the next rep

-*1 minute rest after each cycle

-*Increase weight every cycle

-*6 minutes to warm-up to 60% of 1RM Front Squat

-*Then 6 rounds of 1 minute of work, 1 minute rest.

 

WOD:

10AMRAP:

-15 KB Sumo Deadlift High Pulls (@53-/35-)

-10 Box Jumps OR Step-ups (@24-/20-)

-5 Burpees

 

PERFORMANCE:

STRENGTH:(20:00)
4 sets:
-100m Double-KB Front Rack Carry (@athlete's choice)
-50 DUs
-12 to 16 Half-Kneeling Single-DB Press (@athlete's choice; 6 to 8 each arm)

-*5 minutes to warm-up
-*4 sets to be completed in 15 minutes
-*Athletes will manage their own time

PARTNER WOD:
-3000m Row
-100 RKBs (@70+/53+)
-200 Grasshoppers

-*Split work evenly
-*Partition workload as you like

 

FITNESS

 

STRENGTH: (20:00)

4 sets:

-100m Double-KB Front Rack Carry (@athlete's choice)

-50 SUs

-12 to 16 Half-Kneeling Single-DB Press (@athlete's choice; 6 to 8 each arm)

 

-*5 minutes to warm-up

-*4 sets to be completed in 15 minutes

-*Athletes will manage their own time

 

PARTNER WOD:

-3000m Row (or 2100m Row)

-100 (or 70) RKBs (@70-/53-)

-200 (or 140) Grasshoppers

 

-*Split work evenly

-*Partition workload as you like

 

PERFORMANCE:

STRENGTH: (20:00)
6 sets: (@2:30 each set)
-3 Banded Deadlifts (increase weight each round)
-15 Banded Face Pulls
-10 Strict Knee Raises

-*5 Minutes to warm-up
-*Then 6 sets EMOM @2:30 a set (15:00)

WOD:
BUY-IN:
-:20 sec MAX EFFORT Assault Bike
-20 Box Jumps

Then...

3RFT:
-200m Run
-20 Wall Balls (@20+/14+)
-20 Push-ups

-*Score: Time of completion AND # of CALs accumulated

 

PERFORMANCE:

 

STRENGTH: (20:00)

6 sets: (@2:30 each set)

-3 Banded Deadlifts (increase weight each round)

-15 Banded Face Pulls

-10 Strict Knee Raises

 

-*5 Minutes to warm-up

-*Then 6 sets EMOM @2:30 a set (15:00)

 

WOD:

BUY-IN:

-:20 sec MAX EFFORT Assault Bike

-20 Box Jumps or Step-ups

 

Then...

 

3RFT:

-200m Run

-20 Wall Balls (@20-/14-)

-20 Push-ups


-*Score: Time of completion AND # of CALs accumulated

PERFORMANCE:

WOD: AIR FORCE REMIX
4RFT:
-6 Power Snatches (@95+/65+)
-6 Thrusters
-6 OHS
-6 Front Squats
-6 Push Jerks
-6 Power Cleans

*6 burpees EMOM

 

FITNESS:

 

WOD: AIR FORCE REMIX

4RFT:

-6 Power Snatches (@95-/65-)

-6 Thrusters OR DB Thrusters (@35-/25-)

-6 OHS OR 12 OH Plate Lunges (@45/25)

-6 Front Squats

-6 S2O (w/Barbell OR DBs)

-6 Power Cleans

 

*6 burpees EMOM

 

 

**The workout begins with 6 Burpees

PERFORMANCE:

STRENGTH: (25:00)
4 sets:
-15 CAL Row
-(1 Power Clean + 1 Dip Catch Push Press) x2
*In 4 sets work-up to heavy PC into PP.
*Rest 90 seconds after each set

WOD: (10:00)
4AMRAP:
-4 Burpee Box Jump Overs (@24+/20+)
-6 RKBs (@70/53)

Then... 2 minute rest...

 

FITNESS:

 

STRENGTH: (20:00)

4 sets:

-15 CAL Row

-(1 Power Clean + 1 Dip Catch Push Press) x2

*In 4 sets work-up to heavy PC into PP.

*Rest 90 seconds after each set

 

WOD: (10:00)

4AMRAP:

-4 Burpee Box Jump Overs (@24-/20-) OR Burpee Box Step-ups

-6 RKBs (@70-/53-)

 

Then... 2 minute rest...