3 rounds: 30 anchored sit-ups, 45s plank hold, 30s each side plank hold
Sandbag Partner Workout: 15 min AMRAP- 1 person works at a time, split work evenly- 25 bag facing burpees, bring sandbag outside, drop it, and run 200 m together, 25 sandbag squats, 25 Sandbag over the shoulder, 25 sandbag push press
1.) Power Snatch Work to 80% of your 1RM Snatch for 1x1. Then decrease weight (-20) for Drop Sets 3x2.
2.) Split Jerk Work at 85% of your 1RM Clean & Jerk for 4x3.
3.) Deadlift Work at 70% of your 1RM Deadlift for 5x5.
1.) 3x10 Hammer Curls
2.) 3x10 SB lunges
3.) 3x ME Hollow Holds
Handstand Work (5-10 mins)
HS hold from a box, kicking up and facing out, wall walking and trying to take feet away from wall, with a spot/free standing, just spend time upside down!
Longer metcon: 5min AMRAP each round with 3 min rest between rounds:
Round 1) 200m run, 10 SDHP( 95/65), 10 thrusters (same weight) Rest 3 min,
Round 2: 200m row, 12 T2B, 10 push-ups, Rest 3min,
Round 3: 30 DU, 15 kBS (53/35), 15 situps, Rest 3min, Round 4: 200m run, 10 SDHP, 10 Thrusters
5 Cleans, building
Buy in: 30 Burpees then
5 RFT: 200m run, 100m Farmers carry KB (heavy, 70/53 each ) from dumpster to tree line and back
Every 2 min for 5 sets:
3 position Snatch (high hang, above knee, floor)
30cal row, 10 wallballs (20/14), 20 cal row, 20 wallballs, 10 cal row, 30 wallballs
Team WOD (teams of 2)
Men use 105#/Women #75 do 50 Thrusters each. Bar never touches the ground, you must pass it between partners. If bar touches the ground at any point, 5 burpees each.
Once thrusters are complete you will do 3 trips out to road and back (Each person grabs an end with the bar at hip), at the end of trip 1 each partner performs 25 sit ups, trip 2 each partner performs 25 push ups, trip 3 each performs 25 jumping pull ups
Don’t let the bar drop or 5 burpee penalty.
25 min TIME CAP
5 Rounds (3 min AMRAP with 2 mins rest)
20 double unders,
10 DB push press
RX: 40/25, RX+: 50/35 and 30 double unders
1.) Clean from the blocks (set up/bar should be at the knee level) Work at 70% of your 1RM Clean & Jerk for 5x2.
2.) Back Squat Work to 80% of your 1RM Back Squat for 1x3. Then decrease weight for Drop Sets 2x5.
3.) Bench Press: Work to 85% of your 1RM Bench Press for 1x3, then decrease weight (-20 lbs)for Drop Sets 4x3 of 'Speed Bench'.
1.) Incline DB Press 3x10 (stack 3-4 45 lb plates under the head side of a bench)
2.) Barbell Thrusts 3x10
3.) Weighted V- Ups (with medball, light DB or light plate) 3x8
Skill Work: Double Under work
1) 1:00 no rope, practice nice, easy jumping on balls of feet, core tight, elbows in tight, neutral spine
2.) 1:00 easy singles with rope applying same principles as #1
3.) Spend 3-5 mins practicing a single-single-single-double under attempt
Handstand hold-1) pike position(off box), 2) wallwalks, 3) handstand hold, 4) negatives (~15min)
2 wall walks, 25 wall balls (20/14)