FITNESS
Strength
3x5 Strict Pull ups
3x30sec HS Hold
3x30sec Hollow Hold
Hero Wod
''Nate''
Amrap 20min
2 Ring Muscle ups/Ring Pull ups
4 HSPU
8 KB Swings 32/24
BURNOUT
Amrap 7min
15m Sled Push
15m Sled Pull
10 Push ups
10 Air Squats
Rest 2min
Amrap 7min
10/7 Cal Air Runner
10 Wall Balls
10 Sit ups
Rest 2min
Amrap 7min
30 DU/60 SJR
10 Slamballs
30 Taps on Ball
FITNESS
WOD
Team of 2
For Time
6 Rounds of
30 Deadlift 100/70
40 HSPU
100 DU/200 SJR
Then,
6 Rounds of
10 Power Clean 100/70
20 Pistols
100 DU/200 SJR
BURNOUT
Team of 2
Amrap 30min
Ladder
100m Skierg
100m Row
10 Burpess
10 Sit ups
200m Skierg
200m Row
20 Burpees
20 Sit ups
300m Skierg
300m Row
30 Burpees
30 Sit ups
......ETC
FITNESS
Strength
Emomx10min
ODD: 7 Front Squat 70%
EVEN: 30sec HS Hold
WOD
For Time
40 Wall Balls 9/6
30 TTB/Leg Raises
20 Burpees Over The Bar
10 Squat Snatch 60/40
BURNOUT
EMOMx10min
ODD: 6x10m Shuttle Run
EVEN : 30 Mountain Climbers+10 Jumping Squats
Rest 1min
EMOMx10min
ODD: 15/12 Cal Row
EVEN: 6 GTOH + 12 OH Lunges
Rest 1min
EMOMx10min
ODD: 12/9 Cal Skierg
EVEN: Plank
MOBILITY
FITNESS
Strength
3x8 Strict TTB/Leg Raises
3x6 Strict HSPU/3 Wall Walk
3x30sec Hollow Hold
3x30sec Arch Hold
WOD
For Time
100 DU/ 200 SJR
60/50 Cal Row
50 Sit ups
40 Box Jumps RX 70cm/60cm
30 KB Swings RX 32/24
20 RX Strict HSPU
BURNOUT
Team of 2
For Time
100 Cal Air Runner
100 KB Swings
100 KB Thrusters
100 DU/200 SJR
100 Burpees
FITNESS
Strength
Find in 15minutes With Your Teammate
a Heavy Single Squat Clean and Jerk
WOD
Team of 2
For Time
30 Clean and Jerk 50/35
30 Synchronized Burpees
30 Clean and Jerk 70/45
30 Synchronized Burpees
30 Clean and Jerk 90/60
30 Synchronized Burpees
BURNOUT
Every 2min For 30min
1) 300m/250m Row
2) 15 Wall Balls+15 Push ups
3) 250m Run
4) 15 Box Jumps+15 Sit ups
5) 100 DU/200 SJR
FITNESS
Hero WOD
''Hamilton''
3 Rounds of
1000m Row
50 Push ups
1000m Run
50 Pull ups
MOBILITY
Hamstrings
Glutes
Lower Back
Thoracic
FITNESS
Open WOD 18.5
Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
BURNOUT
Amrap 8min
6x10m Shuttle Run
6x10 Walking Lunges
6x10 Broad Jumps
Rest 2min
Amrap 8min
15/12 Cal Air Runner
10 Sit ups
10 SDHP
Rest 2min
Amrap 8min
10 Tuck Jumps
10 Push ups
30 Mountain Climbers
FITNESS
Team of 2
''Hero WOD''
Holleyman
I GO, YOU GO
40 Rounds of
5 Wall Balls 12/9
3 RX Strict HSPU/Hand Release Push ups
1 Power Clean RX 100/70
BURNOUT
Team of 2
Running The Clock of 30min
2000m Row
1500m Skierg
750m Run Together
100 DU/200 SJR
The Remaining Time Max Reps
Burpees
FITNESS
Strength
Find a Heavy Front Squat
in 14 minutes
WOD
3 Rounds of
Amrap 3min
12 Burpees Over The Bar
10 Deadlift 70-50kg/40-30kg
8 Shoulder to Overhead
The Remaining Time
Max Reps DU/ SJR
Rest 2min B2N Rounds
BURNOUT
EMOM x 30min
1) 15 Box Jumps
2) 45sec Plank
3) 20 Wall Balls
4) 10 Burpees
5) 20 Sit ups
MOBILITY
Front Squat
Ankle
Hips
Thoracic
Shoulders
FITNESS
Skill: Ring Muscle up
EMOMx25min
1) 5 Ring Muscle ups/10 Ring Pull ups
2) 14 One Arm DB Snatch 20/12,5
3) 25 Air Squats
4) 14/10 Cal Row
5) 14 One Arm DB Shoulder To Overhead 20/12,5
BURNOUT
Team of 2
Amrap 30min
40/30 Cal Air Runner
30 Air Squats
30 Push ups
30 Sit ups
30 Lunges
30 DU Each/ 60 SJR Each