Three Wise Men

Skill:
Hang Squat Snatch

Workout:
4 min As Many Rounds As Possible
5 Hang Squat Snatch (135/95)
10 Bar Facing Burpees
Rest 2 min
4 min As Many Rounds As Possible
10 Power Clean (135/95)
20 Pull Up
Rest 2 min
4 min As Many Rounds As Possible
15 Box Jump Over (24/20)
30 Wall Ball (20/14)

Extra Credit:
3 Rounds
24 Plank Ring Tucks
12 Dumbbell Bench Press

Recovery:
Couch Stretch
Banded Lat Opener

You Want Some Mo:
5 Rounds
5 Toes Through Rings
5 Ring Muscle Up
5 Dips
1:1 Rest:Work

Climbing High

Skill:
Double Under Practice

Workout:
12 min As Many Reps As Possible
20 Double Under
4 Dumbbell Snatch (50/35)
20 Double Under
8 Dumbbell Snatch
20 Double Under
12 Dumbbell Snatch
20 Double Under
16 Dumbbell Snatch
*Continue climbing as high as possible

Extra Credit:
3 Sets:
5 Front Lever Press Down
10 Seated Arnold Press

Recovery:
Foam Roll Upper Back
Calf Smash on Kettlebell

You Want Some Mo:
8 x 400m Run
Rest 2 min Between Rounds

Glues to the Maximus

Strength:
Back Squat
5-5-5-5
Hold 75% for each Set

Accessory:
3 Sets:
15 Banded Step Up (per Leg)
15 Weighted Sit Up

Conditioning:
5 Rounds Each (Alternate Rounds with Partner)
15/12 Calorie Row
10 Power Clean (135/95)
*Pick a Weight you can Touch and Go all 10

Recovery:
Couch Stretch
Barbell Smash Quads

You Want Some Mo:

For Time
6 Snatches (95/65)
6 Snatches (115/85)
6 Snatches (135/95)
6 Snatches (155/105)
6 Snatches (175/115)
6 Snatches (195/125)

Wodapooza 18.4

Skill:
Review Dumbbell Step Ups and Devil Press

Workout:
16 Minutes AMRAP
2 Devil Press
2 Alternating Dumbbell Step Ups
4 Devil Press
4 Alternating Dumbbell Step Ups
6 Devil Press
6 Alternating Dumbbell Step Ups
8/8,10/10,12/12,14/14,16/16, etc.

Extra Credit:
3 Rounds
1:00 Side Planks
12 Dumbbell Skull Crusher Per Arm

Recovery:
Barbell Quad Smash
Foam Roll Lats

You want Some Mo?
3 Rounds
600m Run
60 Double Unders
30 Air Squats

Oxidative Pathway

Skill:
Toes to Bar

Workout:
800m Run
3 Rounds
15 Toes to Bar
10 Front Rack Dumbbell Lunge (50/35)
600m Run
2 Rounds
15 Toes to Bar
10 Front Rack Dumbbell Lunge
400m Run
15 Toes to Bar
10 Front Rack Dumbbell Lunge

Extra Credit:
3 Rounds
20 Kettlebell Side Bends
30 Crunch Up Toes Touches

Recovery:
Cobra Pose
Barbell Smash Hamstrings

You Want Some Mo:
Every Minute on the Minute
12/10 Calorie Bike
Max Rep Burpees
*Work until 50 Burpees are Completed

Heavy Heaves

Strength:
15 min to Establish
1 Rep Max
Behind the Neck Split Jerk

Accessory:
3 Sets:
20 Alternating Seated Dumbbell Curls
8 Front to Lateral Raises

Conditioning:
Tabata
8 Rounds
20 sec Ring Row
10 sec Rest
20 sec Push Up
10 sec Rest
*Alternate Stations Back and Forth
*Score is Total Reps

Recovery:
Banded Doorway Stretch
Barbell Smash Biceps

You Want Some Mo:
10 Rounds
Every Minute on the Minute
60’ Sled Push

Lather, Rinse and Repeat

Skill:
Movement Review

Workout:
3 Rounds for Max Meters
On a 4 min Clock
3 Rounds
12 Kettlebell Swing (70/53)
8 Box Jump (24/20)
*Row for Meters with time remaining
Rest 4 min

Extra Credit:
3 Rounds
10 Medicine Ball Hamstring Curls
15 V-Ups

Recovery:
Lacrosse Ball Roll Achilles
ONF Hamstring Stretch

You Want Some Mo:
4 Rounds
Double Kettlebell Complex
5 Russian Swings
5 Cleans
5 Push Press
5 Front Squat
*Work Up to Heaviest Load

Going Up!

Skill:
Dumbbell Review

Workout:
In Teams of Two
1-2-3-4-5-6-7-8-9-10
Dumbbell Power Clean (50/35)
Dumbbell Front Squat (50/35)
*Partner A does 1:1 then Partner B does 1:1

Post Workout:
50 Toes to Bar
50 Push Ups
*
Complete in as few sets as possible
*Rest as long as needed between sets

Recovery:
Cobra Pose
Foam Roll Quads

You Want Some Mo:
5 Sets
5 Muscle Up Ice Cream Makers
3 Wall Climb
*Rest As Needed