Workout:
12 Minutes As Many Rounds As Possible
20 Wall Balls (20/14)
200m Run
Extra Credit:
3 Rounds
12 Dumbbell Lateral Raises
:30 Plate Around the World
Recovery:
Frog Stretch
Pigeon Pose
You Want Some Mo?
100 Russian Swings (70/53)
*Every Time You Break Equals 30 second Of a Plank At Completion
Strength:
10 Minutes To Build To Heavy Single
Bench Press
Workout:
Teams Of 3:
60-50-40
Ski Erg Calories
Bench (135/95)
RX+ (165/115)
Recovery:
Foam Roll Lats
Banded Chest Opener
You Want Some Mo?
6 Minutes As Many Rounds As Possible
10 Push Jerk (95/65)
12/10 Cal Row
Skill:
Plate Ground to Overhead
Workout:
3 Rounds
20 Plate Ground to Overhead (45/35)
20 Overhead Lunge Steps
20 Weighted Sit Up
20 Overhead Lunge Steps
20 Plate Ground to Overhead
Rest 3 min
Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curl
5 Handstand Push Up Negative
Recovery:
Pigeon Pose
Lacrosse Ball Roll Shoulders
You Want Some Mo:
10 Minutes Every Minutes On The Minute
Odd- 15 Burpess
Even- 15 Knee To Elbows
Strength:
Overhead Squat
2-2-2-2-2
Workout:
3 Rounds
500m Row
Rest 4 min
Recovery:
Lacrosse Ball Roll Hamstring
Banded Bully Stretch
You Want Some Mo:
21-15-9
Thruster (75/55)
7-5-3
Bar Muscle Up
Skill:
Sandbag Over Shoulder
Workout:
12-9-6
Sandbag Over Shoulder (150/100)
*50 Double Under After Each Set
Rest 5 min
9-6-3
Sandbag Over Shoulder (150/100)
*50 Double Under After Each Set
Extra Credit:
3 Rounds
10 Reverse Hyper
15 GHD Sit Up
Recovery:
Kettlebell Smash Calf
Banded Hamstring Stretch
You Want Some Mo:
3-2-1
Rope Climb
30-20-10
Cal Bike
Skill:
Toes to Bar
Workout:
15 min As Many Reps As Possible
15 Hang Power Clean (115/75)
15 Toes to Bar
20 Box Jump Over (24/20)
12 Hang Power Clean (135/95)
15 Toes to Bar
20 Box Jump Over
9 Hang Power Clean (155/105)
15 Toes to Bar
20 Box Jump Over
6 Hang Power Clean (185/125)
15 Toes to Bar
20 Box Jump Over
3 Hang Power Clean (225/155)
15 Toes to Bar
20 Box Jump Over
Extra Credit:
3 Rounds
20 Hollow Rocks
20 Weighted Calf Raises
Recovery:
Lacrosse Ball Roll Traps
Cobra Pose
You Want Some Mo:
5 Rounds
10 Calorie Row
5 Devils Press (50/35)
Skill:
Handstand Drills
Workout:
10 min EMOM
A) 50 Double Under
B) 50’ Handstand Walk
*Sub 30 sec of Wall Runs or 30 sec Practicing Handstand
Extra Credit:
3 Rounds
12 Dumbbell Fly
30 sec Flexed Arm Hang
Recovery:
Lacrosse Ball Roll Shoulders
Banded Bully
You Want Some Mo:
3 Rounds for Max Reps
Body Weight Bench Press
Strict Pull Ups
Skill:
Shoulder to Overhead
Workout:
9 min As Many Reps As Possible
9 Front Squat (135/95)
7 Bar Facing Burpee
5 Shoulder to Overhead
Extra Credit:
3 Rounds
15 GHD Bad Extension
20 Plank Pull Throughs
Recovery:
Barbell Smash Quads
Banded Front Rack Stretch
You Want Some Mo:
5 Rounds
14 Cal Ski Erg
14 Kettlebell Swing (70/53)
Strength:
15 min to Complete
Deadlift
3-3-3-3-3
Five sets to build to a Heavy Set of 3
Workout:
9 min As Many Reps As Possible
6 Deadlift (225/155)
6 Strict Handstand Push Up
*Rx+ (275/175)
Recovery:
Banded Hamstring Stretch
Psoas Smash with Kettlebell
You Want Some Mo:
50 Burpee For Time
Skill:
Kipping/Butterfly Pull Up
Workout:
600m Run
12 Rounds
5 Pull Up
10 Push Up
15 Squat
600m Run
*Rx+ = Wear a Vest
Extra Credit:
3 Rounds
10 Dumbbell Floor Press
10 Front Rack Kettlebell Step Up
Recovery:
Doorway Stretch
Couch Stretch
You Want Some Mo:
30 Power Clean
60 Calorie Bike
*Choose a Moderately Heavy Load
Skill:
Squat Snatch
Workout:
5 Rounds
10 Cal Bike
5 Squat Snatch (155/105)
Extra Credit:
3 Rounds
10 Seated Press
7 Strict Pull Ups
Recovery:
Scorpion Stretch
Quad Smash
You Want Some Mo?
3 Rounds
800m Run
2 Min Rest
Strength:
15 Minutes to Complete
3-3-3-3-3
Push Press
Workout:
20 Minutes As Many Rounds As Possible
Nate
2 Muscle Up
4 Handstand Push Ups
8 Kettlebell Swings (70/54)
*WOD named after Chief Petty Officer Nate Hardy, who was killed February 4th 2008 during combat operations in Iraq.
Recovery:
Banded Bully Stretch
Banded Lat Stretch
You Want Some Mo?
3 Rounds
20 Cal Row
20 Ab Mat Sit Ups
Skill:
Double Under Practice
And
Power Clean Warm Up
Workout:
12 Minute As Many Rounds As Possible
4 Power Cleans (185/115)
40 Double Unders
Extra Credit:
3 Rounds
1 Minute L-Sit
10 Barbell bent Over Row
Recovery:
Childs Pose
Doorway Stretch
You Want Some Mo?
3 Rounds
60’ Dumbell Walking Lunges
90 seconds Rest
Skill:
Movement Review And Warm Up
Workout:
0:00- 3:00
30 Back Squats (135/95) (95/65)
3:00- 7:00
30 Toes To Bar
30 Burpees
7:00- 12:00
80 Wall Balls
12:00-18:00
1500m Row
Recovery:
Couch Stretch
Pigeon Pose
You Want Some Mo?
3 Rounds
10 Hang Power Clean (115/75)
100’ Farmer’s Carry (70/53)
Skill:
Deadlift Mechanics and Box Jumps
Workout:
4 Rounds
400m Run
12 Box Jumps
10 Deadlifts (225/165)
Extra Credit:
3 Rounds
1 Minutes Sandbag Hold
10 Single Leg RDL With Kettlebell Per Leg
Recovery:
Calf Smash
Banded Hamstring Stretch
You Want Some Mo?
3 Rounds
200m Ski Erg
10 Bench Presses
Skill:
Movement Review
Workout:
5 Rounds
5 Front Squats (205/145)
3 Shoulder to Overhead
1 Legless rope Climb
Extra Credit:
3 Rounds
10 Banded Lat Pull Down
8 Tricep Kickbacks per arm
Recovery:
Pigeon Pose
Cobra Stretch
You Want Some Mo?
3 Rounds
15 Slam Balls (40/30)
15 Cal Ski Erg
Skill:
Movement Review
Workout:
20 min Every Minute on the Minute
A) 12 Dips
B) 60 Double Under
C) 12 Dumbbell Snatch (50/35)
D) 60 Double Under
E) Rest
*Rx+ (70/50)
Recovery:
Foam Roll Back And Lats
Jigsaw Calf
You Want Some Mo?
3 Rounds
400m Run (1 mile Pr Pace)
400m Recovery run
Skill:
Sandbag Over Shoulder
Workout:
3 Rounds
On a 3 min Clock
7 Sandbag Over Shoulder (150/100)
21 Box Jumps
Max Burpees with Remaining Time.
3 Minute Rest
Extra Credit:
3 Rounds
12 Weighted Back Extension
12 Anchored Weighted Sit Up
Recovery:
Straddle Stretch
Calf Stretch
You Want Some Mo?
20-16-12-8-4
Pull Ups
*Must Be Unbroken
Strength:
5 Rounds
10 Banded Step Ups (per leg)
20 Wall Ball Sit Up
10 Band Resisted Hip Bridges
Workout:
10m Out and Back
5 Goblet Squat
20m Out and Back
5 Goblet Squat
30m Out and Back
5 Goblet Squat
40m Out and Back
5 Goblet Squat
50m Out and Back
5 Goblet Squat
Recovery:
Kettlebell Smash Quad
Couch Stretch
You Want Some Mo?
2 Rounds
Min 0-2 7 Devil’s Press+ 10' Handstand Walk
Min 2-4 5 Devil’s Press+ 20' Handstand Walk
Min 4-6 3 Devil’s Press+ 30' Handstand Walk
Skill:
Movement Review
Workout:
3 Rounds
90 sec to Complete
20 Calorie Row
Max Reps Toes to Bar
90 sec Rest
90 sec to Complete
20 Cal Bike
Max Rep Wall Ball (20/14)
90 sec Rest
90 sec to Complete
20 Cal Ski Erg
Max Rep Handstand Push Up
90 sec Rest
*Score is Total Reps Completed
Extra Credit:
3 Rounds
15 Dumbbell Bench Press
12 Dumbbell Rows
Recovery:
Banded Lat Opener
Banded Bully Stretch
You Want Some Mo?
Snatch Deadlift +Hang Squat Snatch + Below Knee Squat Snatch
(1+1+1)
55%
60%
65%
70% (2 sets)
75% (2 Sets)
